It's hard for you to get into the jeans you wore a few years ago?Do you feel you lose your self-confidence because of the abdominal fat deposit?Know that you are not the only woman in the world with such a problem.Almost 50-60% of women around the world is dissatisfied with their appearance and seek methods and means to reduce the strength of the waist.
If you want a beautiful press, you dream with a perfectly flat stomach and a narrow profession, perform our weight loss exercises and a foreign home and be willing to make changes in your lifestyle.This combination will give an impressive effect in the shortest possible time and will stay with you for a long time.
If you suffer from obesity, then it will be difficult for you to solve fat on your stomach and make it flat.But if you are full of determination, then you will have to completely abandon your favorite cakes, hamburgers, pizzas and ice cream, focus on green leafy vegetables, as well as products with high fiber content.Only this way you can reduce the strength of your waist.
The best ways to buy a slender figure is a combination of a proper diet and a complex of physical exercise.A balanced diet will help reduce calorie intake and create a deficit, and playing sports will help burn calories and give tone muscles.We have prepared a complex that can be performed at home at least every day, to soon see the result in the mirror.
Causes of fat in the waist
A small amount of fat is the norm, as it is used to protect bones and internal organs.But the excess should be the subject of serious anxiety.You can get rid of excess weight with a training and low diet.But we will deal with the reasons first:
1. bad metabolism
With age, metabolism slows down, which leads to an active set of excess weight.Women are more predisposed to that than men.You may have been surprised, which is why some of your friends eat fried and sweet, but in most cases they have a flat stomach, and you always accumulate fat in this area.The main reason is that your friends have a higher level of metabolism in relation to yours.
2. Genetics
It has been proven that thick cells in the body depend on your genes, or better mentioned by their number.If your grandmother and parents had overweight then you will have the same problem.There are 2 types of body structures: in the shape of a pear and in the form of an apple.If your body is pear - for example, for example, weight accumulates the weight in your lower body, for example, on the buttocks.If the body is in the form of an apple, then the fat accumulates in the abdomen.
3. Sitting lifestyle
If you take a sitting lifestyle and don't perform physical exercise, you spend most of your time on your TV or computer, then you will inevitably get too much in the next few years.
4. overeating
If you eat more than you should, then be sure to gain weight.If overeating combines with a seated lifestyle then come to the shortest possible time, and you can easily add into weight.
5. Incorrect holding in a seated position
If you do not follow the correctness of the position and always bend yourself, when you sit, then be sure to accumulate thick deposits in your abdomen.You should always sit, keeping your back in a direct position.
6. Stress and disease
Stress is one of the main reasons for the battery of fat on the waist.Stress increases the level of cortisol in the body, which leads to an additional inch occur.Diseases such as breast cancer, sleep apnea, arterial hypertension, cardiovascular diseases and diabetes in women accumulate fat deposits in the abdominal area.
7. Weak muscles
If the abdominal muscles are flabby, then you can easily accumulate excess in this area.
8. hormonal changes
When women's age approaches the average, the amount of fat in the body begins to increase in proportion to body weight.The risk of accumulation of fat around the waist increases during menopause.In women, hormones play an important role in regulating the fat level in the body.
The most effective exercises for weight loss and foreign photos
This is the best set of exercises to help with a flat stomach at home, because it consists only from twisting, and includes intense exercises that contribute to rapid racing fat not only on your stomach.But you must clearly understand that the effect will be stronger and more visible, the more effort you earn and more comprehensively approach the ignition issue.This means that, together with the classes, notice a proper diet and will not rush to extremes, for example, a low-diet resort that compare the hunger strike.
1. twisting
There are no popular movements from curling on the press.It is not the most effective, but it will help you strengthen the muscles of crust if you combine it with the right diet and in short time you will see results.
- Lie on the feather-upstorm rug.Bend your knees, your feet should be on the floor all over the surface.
- Make your hands behind your head.
- Inhale deep and rip up the upper body from the floor.Exhale when you get up.
- Inhale when you return to the starting position.Inhale when you lower your body on the floor.
- Make 10 reps, then repeat in 2-3 accesses.
2. Reverse twisting
- Lie on the feather-upstorm rug.Bend your knees, your feet should be on the floor all over the surface.
- Lower your hands along the body.
- Raise your legs so that the hips are perpendicular to the floor.
- Raise your bottom back so that your knees move toward your chest.
- Inhale when you put your feet on the floor.Exhale when you knock back your back from the floor and bring your knees on your chest.
- Make 10 reps in 3 accesses.
3. Kosi twisting
The movement is very similar to plain twisted, but here you will have to turn one shoulder towards another.
- Lie down on a mat, take your hands on your head.
- Bend your knees so your feet don't touch the floor.
- Lift the upper body as ordinary twisting, by turning the right shoulder toward the left side.The left side of the body should be on the floor.
- Repeat the movement for the other side.Turn left in the shoulder to the right, without tearing the right side of the body from the floor.
- Make 10-12 reps.
4. Way with legs raised
- Lie on the feather-upstorm rug.Stretch your legs and cross them.
- Make the same movements as when performing ordinary bandages.
- Inhale when you lower your body and cross your legs.Exhale when you get up.
- Create 10-15 reps in 3 accessories in a row.
5. Side twisting
It is very similar to side realization.The only difference is that you have to pick up your right leg here when you move the left shoulder to the right and vice versa.Create 10-12 reps for each side in two approaches in a row.
6. Turning the bike
- Lying on the floor or carpet.Keep your hands off the left and right side of your head, respectively.
- Raise your legs and bend them on your knees.
- Pull the right knee in your chest.Raising your right knee, you should try to get to the left elbow.
- Bright right legs and pull the left knee in your chest.Lift the upper body and make sure the right elbow touches the left knee.
- Create 10-12 reps for both sides in two approaches in a row.
7. Planck with turns
Execute the exercise as a bar with turns.
This movement aims to work on the lower back, hips and printing.
- Take a position bar on the floor or carpet so that they are knees and elbows on the floor.
- The view is directed forward, and the neck and spine are built in one line.
- Sketch your knees from the floor and put your feet on socks.
- Keep this position for about 30 seconds.Be sure to inhale normally during class.
- Now, turn on the sidebar position for each side of the body for 30 seconds.
Planck with turn
- Lay on the floor on the side.
- Move body weight on the right elbow or arm and right leg.Make sure your right hand is bent at right angles.
- Put the left leg on the right.Keep your legs straight.Raise your hips.
- Keep this position for about 30 seconds.If you have experience in performing this movement, then you can hold a 1-2 minute position.
- Repeat the exercise for the other side.
8. Turns with turns
If you just start working on the press, you must first try your lung by turning the body.
- Take a step forward with your left leg and bend it in your knee.You will feel in the back of your right thigh.
- Raise your hands forward in parallel from the floor.
- Take a big step ahead with your left leg and sit down, like sit on an imaginary chair.The right leg should remain behind and be put on your finger.
- Make sure your back is in a direct position.
- Love another foot.
- Make 15 reps.
9. slope to the sides
- Stand straight, your legs together.Raise your hands over your head and bend them together.
- Tilt the torso on the left as much as possible to feel stretching on the right side of the body.Keep this position for 15 seconds.
- Go back to the starting position.
- Repeat the exercise for the right side of the body.Keep in position for 15 seconds.
- As soon as it becomes easy to keep the situation for 15 seconds, you can increase this time for 30 seconds or more.
10. Exercise Vacuum
It helps to strengthen the muscles of the abdominal cavity and are concentrated mainly on breathing.
- Stand on all four, supporting the body on your knees and elbows.
- Take a deep breath.The press should be relaxed.
- I was exited.Tighten into the exhalation process and pull in your stomach.
- Keep this position about 15-30 seconds
- Make 15 repetitions in 2-3 approaches a day.
11. Raising your feet in a chair
- Sit on a chair, correct your shoulder, correct your back.
- Lower your hands with palm trees.Take a deep breath.
- Exhale, and Gangster raises his knees so they are close to the chest.
- Keep this position for 5-10 seconds.Don't circle your back and don't get forward in the moment when your knees are on your chest.
- Lower your feet on the floor.Make 15 reps.
12 Walking
Walking is another good exercise for beginners.You have to fill it in if you want to get rid of fat on your stomach, it burns deposits in fat all over your body.A quick walk 30 minutes a day at least 5 times a week will allow you to observe gradual changes in your weight.This low situations exercise will provide a good load of your heart and help increase metabolism.
13. Running from cuckoo
Once you have mastered fast walking, you can switch to coward to help you easily burn extra calories in the body.Running cuckoos will help you keep your physical shape, stay healthy and struggle with excess weight.
14. Run
If you want to diversify everyday monotonous performance of the same training, you can try to run 2-3 days a week.Running will make your heart beat faster, which will help burn more calories than walking or running.
15. Cardio Training
For hanging fats and maintain muscle mass, it is necessary to learn how to properly perform cardio training.Such loads help not only make physical form to normal, but also strengthen health
The cardio is one of the best ways to burn a lot of calories, as well as solve the excess in the waist.Execute them 30 minutes a day at least 4-5 times per week, and you can reduce the level of stress, increase the lung strength, maintain heart health and improve sleep.
16. Swimming
Swimming is a very good exercise that allows you to maintain the entire organism in a ton.Swimming will also improve the effect of cardio training.You must select the optimal tempo of the training that would allow it to burn more calories.In the initial phase, it is best to swim at least 1-2 times per week.
Delicious weight loss products
If you think you have excessive weight, then you need to immediately reduce carbohydrate consumption, fatty foods and start consuming food rich in fiber.Below are products that will best help with weight loss.
- Apples: You can use them 3-4 times a day as a replacement for food with high carbohydrate content.
- Almond: Rich in vitamin e and contains a large number of fibers that give a sense of satiety and reduce the feeling of hunger.
- Vegetables of green sheet: Rich fiber and contain very few calories.They will help prevent water delay in the body.
- Avocado: It contains a large amount of fibers and mono-mascavia fatty acids, which help divide fatty acids into energy and water.
- Cucumber: It has high water content and a very small amount of calories.
- Watermelon: 80% water consists of water and contains very little calories.The watermelon will help achieve the desired waist.
- Beans: It helps improve digestion, and the muscles and strengthen muscles, reduces the feeling of hunger and prevents overeating.
With the use of these products, it is very important to perform certain exercises to help you solve excess fat from the sides.You need to combine training and diet to make the fat efficiently.It is important to include them in your schedule, then you will always stay in the best form.
With complex access, you will combine appropriate nutrition and training, you will see results in a few weeks.You can perform these exercises at home alone or under the guidance of a professional trainer.If you have WillPower and determination to make a lot of effort to get rid of fat on your stomach, then you can easily achieve it.Remember that there are no results without effort, and solve the extra pound is not an exception.To accelerate weight loss due to excessive fat, try to avoid food-rich carbs and increase calorie consumption due to physical activity and a healthy lifestyle.For example, replace the elevator for walking steps, instead of a trolleybus or subway, walk the street.