How to remove stomach and fat folds on the sides?There is a quick and effective way to tighten the waist and sides.Simple weight loss exercises can be done at home.
In extreme overweight struggle, you may notice that the fat from the abdomen, hips and sides is the last separated.
Extra centimeter on stomach, hips, sides.Diet and home exercises
A special diet and a home exercises complex give a good result.You can select an effective and simple method by following the tips below with the photo.Everything depends on your first oil reserve amount, determination and determination.
Important.Before choosing special home exercises to lose weight, legs, sides, it is necessary to understand that any competent diet and active physical activity cannot be directed only as abdomen, side or hip.
- You can be sure that other parts of the body will be involved.
- Home exercises should be done regularly!
- Suitable diet is used!
Causes of oil in the waist
Since it serves to protect the bones and internal organs, a small amount of fat accumulation is norm.However, the excess should be a matter for serious anxiety.You can get rid of excess weight with training and low carbon diet.But first we will take care of the reasons:
Weak metabolism
With age, metabolism slows down and leads to an active excessive weight set.Women are more prone than men.You may be surprised why some of your friends eat fried and dessert, but in most cases there is a flat stomach and you always accumulate fat in this area.The main reason for this is that your friends have a higher level of metabolism than yours.
Genetic
It is proved that fat cells in the body depend on your genes or rather the number.If your grandmother and parents or parents are overweight, you will have the same problem.It has 2 types of body structure: pear -shaped and apple -shaped.If your body is pear -shaped, then weight accumulates in the lower body, for example in hips.If the body is in the form of an apple, fat accumulates in the abdomen.
Seating lifestyle
If you lead a sedentary lifestyle and do not do physical exercises, if you spend most of the time on TV or computer, you will inevitably gain too much in the next few years.
Excessive eating
If you eat more than you have to do, be sure to gain weight.If excessive eating is combined with a still lifestyle, you will get as soon as possible and you can easily add weight.
Inappropriate posture in the sitting position
If you do not follow the accuracy of the posture and always stop, when you sit down, make sure that it accumulates fat deposits in your belly.You should always sit, keep your back in a direct position.
Stress and Disease
Stress is one of the main causes of fat accumulation on the waist.Stress increases the level of cortisol in the body, which leads to an extra centimeter appearance.Diseases such as breast cancer, sleep apnea, arterial hypertension, cardiovascular diseases and diabetes in women accumulate fat deposits in the abdomen.
Weak muscles
If the abdominal muscles are drooping, you can easily accumulate excess in this area.
Hormonal changes
When a woman approaches the average age, the amount of fat in the body begins to increase with the weight of the body.During menopause, the risk of accumulation of fat around the waist increases.In women, hormones play an important role in regulating the body level of the body.
The most effective exercises to lose weight and sides
This is the best set of exercises to help make a flat stomach at home, because it contains intense exercises that contribute not only to the bending of the press, but also only contributing to the rapid burning of oil in the stomach.However, you need to clearly understand that the effect will be more powerful and more pronounced, if you make more efforts and approach fat burning more comprehensively.This means that you will observe correct nutrition with classes and will not run to the ends where you resort to low -calorie diets comparing hunger strikes.
Twist
There is no popular movement in the press.This is not the most effective, but if you combine it with the right diet, you will help you strengthen the muscles of the shell and you will see the results in a short time.
- Lie down on the carpet face.Bend your knees, the feet should be on the ground with the entire surface.
- Make your hands behind your head.
- Breathe deep and tear the upper body off the ground.Breathe when it rises.
- When you return to the starting position, the left.Breathe when the body lowers it to the ground.
- 10 Repeats and then repeat the 2-3 approach.
Reverse bending
- Lie down on the carpet face.Bend your knees, the feet should be on the ground with the entire surface.
- Download your hands along the body.
- Raise your legs so that the hips are perpendicular to the ground.
- Remove the bottom of the back so that the knees move towards the chest.
- Breathe when you put your legs on the ground.When you tear your back from the ground, breathe and bring your knees to your chest.
- Do 10 again in 3 approaches.
Bending bending
The movement is very similar to ordinary bending, but here you will have to turn one shoulder to the other.
- Late on the carpet, take your hands from the beginning.
- Bend your knees so that the feet do not touch the ground.
- Remove the upper body as in ordinary bending, turn the right shoulder to the left.The left side of the body should be on the ground.
- Repeat the movement for the other side.Turn the right side of the body to the right shoulder without tearing it off the ground.
- Do 10-12 again.
Bend with lifted legs
- Lie down on the carpet face.Stretch your legs and pass.
- Make the same movements when making ordinary bending.
- When you lower the body, pass the left and legs.Breathe when it rises.
- Make 10-15 again in 3 approaches.
Side bending
Side is very similar to bending.The only difference is that when you move your left shoulder to the right, you can lift your right leg and vice versa.In 2 consecutive approaches, make 10-12 again for both sides.
Bend a bike
- On the ground or on the carpet.Keep your hands on the left and right side of the head, respectively.
- Raise your legs and bend your knees.
- Pull the right knee to the chest.You should try to reach the left elbow by raising the right knee.
- Pull your right leg bright and left knee to your chest.Remove the upper body and make sure the right elbow touches the left knee.
- In 2 consecutive approaches, make 10-12 again for both sides.
Planck Returned
This movement aims to work on the lower part of the back, hips and press.
- Take the position of the rod on the floor or carpet to be on the floor of the knees and elbows.
- The look is directed forward and the neck and spine is built in a line.
- Tear your knees from the ground and put the feet in socks.
- Keep this position for about 30 seconds.Make sure you breathe normally during the lesson.
- Now go to the position of the side bar for 30 seconds for both sides of the body.
Planck with a turn
- Location on the side.
- Move body weight to the right elbow or arm and right leg.Make sure that the right hand is bent at vertical angles.
- Put the left leg to the right.Keep your legs straight.Remove your hips.
- Keep this position for about 30 seconds.If you have an experience of performing this movement, you can keep the position for 1-2 minutes.
- Repeat the exercise for the other side.
Turn lunch
If you are just starting to work on the press, you should first try Lunges by turning the body.
- Take a step with your left foot and bend it on the knee.You will feel a stretch behind the right thigh.
- Lift your arms forward parallel to the ground.
- Take a big step with your left foot and sit as if you were sitting in a imaginary chair.The right leg should be left behind and put on the foot finger.
- Make sure the back is directly located.
- Wander with another foot.
- 15 Do again.
Bends to the sides
- Stand straight, the legs together.Remove your arms over your head and fold together.
- To feel a stretch on the right side of the body, bend the body as far as possible.Keep this position for 15 seconds.
- Return to the starting position.
- Repeat the exercise for the right side of the body.Keep in the position for 15 seconds.
- As soon as it is easy to keep the situation for 15 seconds, you can increase this time for 30 seconds or more.
Exercise vacuum
Excellent, it helps to strengthen the muscles of the abdominal cavity and focuses mainly on breathing.
- Stand on four legs, support the body on knees and elbows.
- Take a deep breath.The press must be comfortable.
- Breathe.Squeeze the exhalation process and pull the stomach to yourself.
- Keep this position for about 15-30 seconds
- Make 15 repetitions at 2-3 approaches per day.
Lower the legs to a chair
- Sit on a chair, straighten your shoulders, straighten your back.
- Put your hands side by side while your palms are down.Take a deep breath.
- Breathe and lift your Gangster knees close to the chest.
- Keep this position for 5-10 seconds.Do not turn your back and do not bend forward as soon as your knees are on the chest.
- Download your legs to the ground.15 Do again.
Walking
Walking is another good exercise for beginners.If you want to get rid of fat in your stomach, you should burn fat deposits in the whole body.Walking quickly 30 minutes a day at least 5 times a week will allow you to observe gradual changes in your weight.This low -density exercise will give a good load to your heart and help increase metabolism.
Scowl
After masters on the fast walk, you can move on to a cowardly run that will easily help burn extra calories in the body.Running will help you protect the physical shape, stay healthy and fight over overweight.
Running
If you want to diversify the daily monotonous performance of the same training, you can try to run 2-3 days a week.Running will allow your heart to throw faster, which will help to burn more calories than walking or running.
Cardio Training
Cardiocoperation is one of the best ways to get rid of the extra of the waist as well as burning too much calories.Make them at least 4-5 times a week for 30 minutes a day and reduce stress levels, increase the volume of the lungs, maintain heart health and improve sleep.
Swimming
Swimming is a very good exercise that allows you to protect the entire organism in tone.Swimming will also increase the effect of cardio training.You should choose the most suitable training rate that will allow more calories to burn.In the first stage, it is best to swim at least 1-2 times a week.
Delicious products for weight loss
If you think you are overweight, you need to reduce the consumption of carbohydrates, fatty foods immediately and start consuming fiber -rich foods.Below are the best products to help to lose weight.
- Apple: You can use 3-4 times a day instead of foods with high carbohydrate content.
- Almond: It is rich in vitamin E and contains a large number of fibers that give a feeling of satiety and reduce the feeling of hunger.
- Green sheet vegetables: Rich in fiber and contains very little calories.They will help prevent water delay in the body.
- Avocado: It contains large amounts of fiber and mono saturated fatty acids that help to divide fatty acids into energy and water.
- Cucumber: High water content and very small amounts of calories.
- Watermelon: 80% water consists of water and contains very little calories.Watermelon will help to reach the desired waist.
- Bean: Helps improve digestion and strengthen the muscles, reduces hunger feeling and prevents excessive eating.
With a complex approach, you will see the results within a few weeks by combining correct nutrition and training.You can perform these exercises at home or under the guidance of a professional coach.If you have will and determination to get rid of the fat in your stomach, you can easily achieve it yourself.Keep in mind that there is no result without effort and it is not an exception to get rid of extra weight.To accelerate weight loss due to excessive fat, try to avoid fast carbohydrate -rich foods and increase calorie consumption every day because of physical activity and a healthy lifestyle.For example, replace the elevator on a walk on the steps instead of a tram or subway, walk on the street.