During weight loss, after a regular exercise, the body begins to get a certain shape and become appropriate.In this article, we will say and display exercises you can remove stomach and sides, including their names, performing techniques and time.And also revealed how to achieve faster results.
Yes, remove fat from the body in some areas is not simple.The areas have a particularly noticeable problem when you wear pants, because these folds try to escape.It can not completely draw the stomach.To eliminate them, you need to reduce the total amount of fat in the body.
Do not be uncomfortable, because in this article, we will tell you everything you need to know about how to remove folds from the abdomen and the two sides.
How to deal with excess fat in the waist
Perhaps at this time, you have visited the gym, tried to monitor calories and try to work every day.But while other places on your body have a gradual shape, it happens even the most effective way to remove the stomach and the parties have great difficulties that allow you to achieve at least some results.
The reason for this is some physical factors.Blood circulation, metabolic speed, hormonal and calorie consumption/burning - all this affects how fast the fat leaves the fat.
Insulin resistance is the main reason why many people have a lot of fat deposits on both sides and their backs.
Cortisol and insulin are the main hormones that contribute to accumulating and retaining fat cells in problems with problems.
Studies have shown that in men, fats are most commonly accumulated on the stomach and in women on their hips and buttocks.
Cortisol is also known as stress hormone in the body.When its level is high, a collection of excess adipose tissue in areas where problems occurs even faster.
Insulin is a hormone that allows the sugar to enter the cells.After you eat something sweet, insulin begins to be produced.
It allows the sugar to penetrate the blood, and from there into the body's cells, giving them the energy needed for the normal functioning of all metabolic processes in the human body.If there are many sugars, insulin resistance is produced, complicating glucose intrusion into cells.
This energy is not used properly, deposited in the form of fat anywhere possible, and especially on the stomach, around the waist, lower back, hips and buttocks.
But don't lose hope, because we have chosen the best ways to place our body in order.
#1.Reset excess weight
As mentioned above, the problem with fat deposits on the sides and the stomach is very stubborn.She kept her body, like a young child for her mother on the first day of kindergarten.
You need to think about the long term.The percentage of fat in the body should not exceed 12% for men and 17% for women, if this rate is higher, it will be more difficult to deal with excess weight.
Do not worry about the place where fat left first, until you achieve the proposed interest, the main thing is that it leaves.
Try to increase the quantity and improve the quality of sleep if you want to lose weight in general.A study showed that people who only slept every night had a lot of fat in the abdomen compared to those who sleep eight hours.
#2.Appropriate calories and nutrition
Be honest in front of us.Do you manage to maintain a short -day shortage?How do you know?Do you follow this or just guess?
The number of calories consumed is the most important part to remove fat folds on the stomach and sides, because there is no negative energy balance, all fat accumulated in the body has no reason to burn.
According to the diet, neutral fat accumulated in fat cells is separated from free fatty acids, causing them to move to the parts of the cell to help burn them to create energy.
As a result, the number of fat cells is reduced and you are losing weight.
Eliminate sugar from your diet, will reduce the visibility of fat folds on the stomach, sides and lower back.
It is also found that eating a large amount of fructose (for example, corn -corn) increases the volume of the abdomen in general.
Also, stay away from sweet drinks (for example, soda), because they lead to an increase in fat in the abdomen.This includes soda in a diet, containing no calories.
Make sure the diet contains enough useful fat to eliminate stubborn fat in problems with problems.
The menu for each day should have a sufficient amount of fiber.One study showed an increase in the consumption of dissolved fiber 10 g a day to help eliminate nearly 4% of the internal fat on the abdomen.
Add more protein to your diet to remove fat folds on the lower back.One study showed that a high -protein diet helps reduce the number of folds on the stomach.
And finally, but no less important: reducing the amount of alcohol consumption, as it is related to the stomach fat deposits.
#3.Add to the fat -burning diet products
Caffeine is an important nutrient in the fight against fat, because it contributes to the production of a hormone called Catecholamine.They include adrenaline and norepinephrine.
These hormones are necessary to stimulate receptors in fat cells, increase metabolic speed and increase blood flow into adipose tissue.
The reception of additives with caffeine and other nutrients against fat brings charges with a shortage of calories, reducing hunger and reducing appetite, and causing fat loss through heat.
#4.Cardiovascular care
Try to be more positive in everyday life.One study showed that every 15 minutes of sedentary lifestyle leads to an increase in waist to 1.27 mm.
Try to improve and increase quality and sleep if you want to lose weight in general.A study showed that people who only sleep five hours a night have a lot of fat on their abdomen compared to those who sleep eight hours.Therefore, we sleep like it must be like that - we remove the stomach and the parties with minimal efforts.
Previously, it was often said that Cardio has created thick because it burns muscles and does not accumulate fatty acids.But this is not like that.
If you have free time, it is best to add a little cardio with moderate intensity to your training plan - a cowardly run, cycling, Frisby or dancing.
This will contribute to burning calories and removing folds.
And if there is not enough time, it is better to try cardiovascular training, in which high -intensity stages are replaced by recovery or recovery periods.
Both methods affect the total amount of calories spending every day, helping to cause physiological changes in fat cells, helping to eliminate fat on both sides and abdomen.
Do not forget to train strength, but it is better to replace exercises to lose weight and home faces with familiar cardiovascular training.
#5.Perform strength training
To clarify the situation - these exercises will not eliminate fat deposits if there is no shortage of calories.And they will not be a magic vial that you will get a beautiful and flat belly in a short time.
To get started, choose physical exercises from the list that will attract your liking.Completely all the exercises from the list below can be done at home.During the training hours, you can ride a bicycle for many types.
Give priority for high -time training.They give maximum effect when it comes to selling fat and increasing muscle mass.
A collection of exercises from stomach fat
This is not a daily training program to burn more fat, it is better to participate in a day, alternating with activities, to lose weight in a shorter time.
For each exercise, choose 30 seconds, try to do them slowly, pay attention to the details.These exercises should be performed in front of the mirror to be able to control techniques to perform certain movements.Do not forget to fix the intermediate and final results in the diary or take photos.
1.
- Approach: 3-4
- Repeat: 15-20
Find the cross section to pull -ups and let the body hang freely in a straight line in the air.Bow your knees and lift them on your hips.
The emphasis should be placed in strengthening abdominal muscles, and not only on hips.
2.
- Approach: 2-3
- Repeat: 6-15
No matter how strange sound, but pulling up is aimed at building abdominal muscles, especially at the time you pull your body up.
3.
- Approach: 3-4
- Repeat: 10 in each direction
- Sit on the carpet, bend your knees and lean back, straighten your chest and shoulder back.
- Keep the dumbbell with both hands, perform a body of the body to the left, and then right.
- Try to make your knees against the movement.
- To complicate this exercise, lift your feet from the floor.
4. Cells
- Approach: 3-4
- Repeat: 15 per direction
Put a posture like pushing -ups.Lift your left knee as high as possible to your chest, and then turn it slightly as if you are trying to touch them with the right shoulder.
Back to the starting position, and then repeat the same with the right foot.Perform all repetitions without rest.
5. Lumberjack
It can be done with weight or any other weight, but you can try other exercises with weight, they are very effective in burning calories.If they don't, try exercises with dumbbells to lose weight of the whole body.
- Start with a standing position, hold a dumbbell or a weight in the chest area.
- Then slowly rotate the body in one direction, at the same time squatting.
- Consider the dumbbell on the outside of the ankle in the touch.
- Then stand up and rotate the body in another direction, raise your hand with the dumbbell on your head.Motion should be like a tree cutting a tree.
6. The bar above the elbow with pelvic lift
- Take the position of the bar above the elbow, put one foot on the other end.
- Tear the pelvis from the ground and hold the body right on the same line.
- It is necessary to stretch the muscles of the press and buttocks and keep them like that during the movement.
- Slowly lower and lift your hips to the ground, keep your body straight.
7. Scalolas
- Take a posture to push -ups, keep the body directly.
- Bow your left leg at your knee and take it to the right elbow.
- Return your knee back and immediately take the same action as the right foot.
8. The side and kidnapped to one side
- Take the position of the side bar, the right elbow on the shoulder, one leg on the second head.
- Tear the pelvis from the ground and straighten the body.
- Raise your hands and lower it under the body to the back.
- Return to the starting position slowly.
9. Experts "Spider -Man"
- Please postpone for -ups.
- Start lowering your chest to the ground, and put your left leg up to your knee, and put it into the elbow.
- Back to the starting position and repeat the movement with the other leg.
10. Plank with turn
- Taking the posture of the bar on the elbow, the elbows on the same line as the shoulder, the body is straight, legs together.
- Slowly grab the position of the side bar, while raising your hand, allowing the foot to rotate to the body.
- At the end of the motion, linger, then slowly return to the starting position and turn to the other side.
11. Mermaid
- You need to lie on your side and fold your feet together, your feet on the feet.
- Place your hand behind your head.
- Then, lift your legs and body at the same time, without tearing your hand, you lie on the ground.
- Tighten the press muscles before slowly sink to the ground.
12. Crab Bridge with hand
- Take the posture of the bridge, rely on your hands and feet on the floor, and lift your hips out of the ground.
- Raise your hips even higher, raise your right hand and bring it to the left.
- Let your body come back by your hand.
- Back to the starting position, doing the same on the right side of your left hand.
13. Body variable with an elastic range
- For this exercise, you will need an elastic, fixed chest gum.
- Hold your hand widened in front of your chest, holding the gum.
- Then pull the elastic strip, turn the body out of the wall, tighten the muscles of the press, while the legs are still motionless.
- Back to the starting position, and then repeat on the other side.
14. Turn on the body on the ball
- Put the peak of the back on the ball, bend your knees and place them on the floor.
- In your arms, you can hold a weight or a ball.
- Then slowly start flip the arms extended and the body from one side to the other.
- Tighten the abdominal and butt muscles when performing.
15. Press bench
- Agen is an elastic gum in the abdomen.
- The handle in hand and hold them at chest level, widening your arm forward.Double legs shoulder width.
- Tighten the muscles of the press and buttocks and pull elastic on yourself.The knee is slightly bent, straight body.
- Extend your arms forward and repeat the movement.
16. Planck with touching the hand of the foot
- Take a posture to push -ups, hands at the same level as your shoulders, legs with each other.
- Based on the left leg, turn right to the left and touch the foot with the left hand.
- Located in this position for a second and set your feet and arms into the position.
- Do the same with your left foot and right hand.
#6.Try high density training
The best way to use strength and exercises to burn fat in the stomach and sides is their structure in round training.
And there are several reasons:
- Enhance calories and metabolic effects;
- Enhance blood circulation, heart rate and emission of catecholamine;
- Short and intense training increases the efficiency of the time used;
- Melody and muscle development when burning fat.
This is a small but effective slimming training course with a set of exercises from folds on both sides, lower back and abdomen.Just complete the first cycle without stopping for 10 minutes, relax for 2-3 minutes, and then go to 2 and perform it for 10 minutes.
This is a tiring and difficult training style for 20 minutes, but in all cases, it will bring results.
Cycle #1
| Order | Exercise | Repetition |
| A1 | Pulling -ups | 10 |
| A2 | Cups cups | 10 |
| A3 | Push -ups | 10 |
| A4 | Lug | 10 |
Cycle #2
| Order | Exercise | Repetition |
| A1 | Girey twins | 10 |
| A2 | The thrust of the horizontal block | 10 |
| A3 | Squats with a bar | 10 |
| A4 | Military bench press | 10 |
Conclusion
At first glance, it seems that it is not easy to remove the folds on the sides, the lower abdomen and the back.An effective training plan, knowledge about the physiological process of reducing fat, appropriate nutrition is the key to achieve a beautiful, slender waist that can be proud.
Do not forget that it will only be possible to drive these folds when the total amount of fat in the body decreases.
Now you know everything, it's time to take action and get the desired results.