In the process of losing weight, after a period of regular training, the body begins to acquire a certain form and becomes fit.In this article, we will say and show what exercises you can remove your stomach and sides, including their name, execution technique and duration.And also reveal secrets to achieve results faster.
True, removing fat from the body in some areas is not so easy.Problems are areas especially noticeable when you put your pants because these folds harder to go out.It is not quite possible to draw the stomach.To resolve them, you need to reduce the total amount of fat in the body.
Don't get upset, because in this article we will tell you everything you need to know about how to remove extra folds from your abdomen and side.
How to deal with excess fat in the waist
Maybe at this point you already visit the gym, trying to follow calories and try to be active every day.But while other places on your body gradually come into shape, it happens that even the most efficient way to remove stomachs and sides with great difficulty allows you to achieve at least some results.
The reason for that is a series of physiological factors.Blood circulation, metabolic rate, hormonal background and consumption / calorie burning - all this affects how fast in fat leaves problem areas.
Insulin Resistance is the main reason that many people have a lot of fat deposits on their sides and back.
Cortisol and insulin are the main hormones that contribute to the accumulation and retention of fatty cells in problem areas.
Studies have shown that in men fat is most often accumulated on the stomach, and in women on the hips and buttocks.
Cortisol is also known as a hormone stress in the body.When its level is high, a set of excess adipose tissue in problem areas occurs even faster.
Insulin is a hormone that allows sugar to penetrate cells.Once you ate something sweet, insulin starts to produce.
It allows sugar to penetrate the bloodstream, and from there in body cells, supplying them with the energy needed for the normal functioning of all metabolic processes in the human body.If there is a lot of sugar, insulin resistance produced, which complicates the entry of glucose in cells.
This energy-friendly energy is deposited in the form of fat whenever possible, and especially on the stomach, around the waist, lower back, hips and buttocks.
But don't lose hope, because we picked up the best ways to put our body in order.
# 1. Reset overweight
As mentioned above, the problem with fat deposits on the sides and the stomach is very stubborn.She keeps her on the body, like a little child for mother's first kindergarten.
You have to think in the long run.The percentage of fat in the body should not exceed 12% for men and 17% for women, if this percentage is higher, then it will be harder to deal with excess weight.
Don't worry where it leaves fat first, until you reach the recommended interest, the main thing is that leaves.
Try to increase the quantity and improve sleep quality if you want to lose weight at all.One study showed that those who slept only five hours per night had more fat deposits in the abdomen than those who slept for eight hours.
# 2. Lack of calories and proper nutrition
Let's be honest in front of me.Do you manage to maintain a shortage of calories every day?How do you know?Do you follow this or just guess?
The number of consumed calories is the most important part that is free from fat on the stomach and sides, because without a negative energy balance, all accumulated fats in the body has no reason to combustify.
Food substrates, accumulated triglyceride in fat cells is separated from free fatty acids, leaving them to move to those parts of the cell to help them build them energy.
As a result, the number of fatty cells decreases, and you lose weight.
Disconnect sugar from your diet, which will reduce the visibility of fat on your stomach, sides and lower back.
It has also been determined to eat a large amount of fructose (for example corn syrup) increases the strength of the abdomen as a whole.
Also keep away from sweet drinks (for example soda), because they lead to an increase in abdominal fat deposits.This includes a dietary soda that contains zero calories.
Check that the diet contains a sufficient amount of useful fats that help solve hard-wide fat in problem areas.
The menu for each day should have a sufficient amount of fibers.One study showed that the increase in warm fiber consumption by 10 g a day helps to get rid of almost 4% of the visceral fat on the abdomen.
Add more protein to your diet to get rid of fats of the fold on your lower back.One study showed that a high protein diet helps reduce the number of folds on your stomach.
And last, but nothing less important: reduce the amount of alcohol consumption, because it is connected to the fat sediment on the stomach.
# 3. Add to diet products that burn fat
Caffeine is an important nutrient site in the fight against fat, because it contributes to the production of a group of hormones called catecholamins.They include adrenaline and norepinephrine.
These hormones are needed to encourage receptors in greasy cells, increase the metabolic rate and increase blood flow to fat tissues.
Admitting additives with caffeine and other nutrients to combat the faster gives energy to calories, the feeling of hunger is dimmed and reduces appetite, while causing fat loss through thermogenesis.
# 4. Watch out for cardio
Try to be more active in everyday life.One study showed that every 15 minutes of sitting lifestyle leads to an increase in waist waist by 1.27 mm.
Try to improve and increase the quality and amount of sleep if you want to lose weight at all.One study showed that those who slept only five hours per night had more fat on the stomach from those who slept for eight hours.So we sleep as it should be - we remove stomach and pages with the least effort.
Prior to that, it was often said that Cardio "makes fat" because the muscles burn, and not accumulated fatty acids.But this is not like that.
If there is a free time, then it is best to add a small cardio moderate intensity to your training plan - coward, riding a bike, frisbee or dance.
This will contribute to the ignition of calories and solve the fold.
And if there is insufficient time, then it will be better to try the interval of cardio training, where the high intensity periods are replaced by the recreation intervals.
Both of these methods affect the total number of calories spent daily, help physiological changes in fat cells, which helps release the fat on the sides and abdomen.
Don't forget the strength training, but it's better to change the weight loss exercises and side at home with famous cardiac training.
# 5. Perform strength training
To clarify the situation - these exercises will not eliminate fat deposits if there is no shortage of calories.And it won't be a magic potion you'll get a beautiful and flat belly with in a short time.
For starters, choose those physical exercises from the list that will like according to your liking.Absolutely all the exercises from the list below can be performed at home.You can ride a bicycle for variety in the breaks between the training.
Give the advantage of high -intesters to interval training.They give the maximum effect when it comes to disposing of fat and increasing muscle mass.
A set of fat exercises on your stomach
This is not a daily training program for burning more fat, you better get involved in a day, alternate it with a run, for a weight loss for a shorter deadline.
Select 30 seconds for each exercise, try to make them first slowly, paying attention to the details.It is recommended to perform these exercises in front of the mirror so that it is possible to control the technique of performing certain movements.Remember to repair the intermediate and final results in the log or take photos.
1.
- Access: 3-4
- Repetition: 15-20
Find the drags to pull and let the body feel free to sit into a straight line in the air.Bend your knees and lift them above your hips.
Emphasis should be placed on strengthening the abdominal muscles, not just on the growing hip.
2. Withdrawal
- Access: 2-3
- Repetition: 6-15
No matter how strange it sounds, but the withdrawal is focused on making abdominal muscles, especially the moment you pull your body up.
3. Russian turn
- Access: 3-4
- Repetition: 10 in each direction
- Sit on the mat, bend your knees and lean down, straighten your chest and shoulders back.
- Keep the dumbbell with both hands, make the body turn on the left and then right.
- Try to get your knees resistant to movement.
- To complicate this exercise, raise your legs up from the floor.
4. Cellular
- Access: 3-4
- Repetition: 15 in each direction
Take a pose as for push -ups.Lift the left knee as far as possible to the chest, then turn it a little like trying to touch them right shoulder.
Return to the starting position then repeat the same with the right foot.Complete all repetitions without vacation.
5. Lumberjack
It can be done with weight or any other weight, but you can try other weights exercises, they are very effective in burning calories.If they are not, try exercises with dumbbells for weight loss of the entire body.
- Start with a standing position, holding a dumbbell or weight in the chest area.
- Then slowly turn the body in one direction, simultaneously squatting.
- Think about dumbbells on the outside of the ankle in touch.
- Then get up and turn the body in the other direction, raising your hands with the dumbbells over your head.The movement should be like a woodpecker of a cut off trees.
6. Sidebar on elbows with a bowl lift
- Take the position of the sidebar on your elbows, place one leg on top of another.
- Sketch the pelvis from the ground and hold the body right on the same line.
- It is necessary to evaluate the muscles of the press and buttocks and keep them thus all over the movement.
- Slowly lower and raise your hips on the ground, holding the body straight.
7. Scalolas
- Take a pose for Push -ups, hold the body directly.
- Bend your left leg on your knee and bring it to the right elbow.
- Return your knee back and perform the same action right with your right leg immediately.
8. Side bar with a kidnap of hands aside
- Take the sidebar position, the elbow should be under the shoulder, one leg during the other.
- Sketch the pelvis from the ground and correct the body.
- Raise your hand and lower it under the body on your back.
- Return back to the starting position.
.Excessive "Spider-Man"
- Take a pose for push -ups.
- Start the chest down to the ground and take your left foot on the side bent in your knee and bring it to the elbow.
- Return to the starting position and repeat the movement with another foot.
10. Plank with turns
- Take a pose pond on your elbows, elbows on the same line with your shoulders, the body corrects, legs together.
- Slowly take the sidebar position, while lifting your hand, allowing your feet to rotate with the body.
- At the end of movement, keep yourself, then slowly return to the starting position and turn to the other side.
11. Siren
- You have to lie on your side and bend your legs together, your foot on your foot.
- Put your hand behind your head.
- Then raise your legs and torso at the same time without keeping your hand on which you lie down from the ground.
- Tighten the print muscles before slowly sinking to the ground.
12. bridge crab with hands
- Take a pose bridge, arms arm and legs on the floor and lift your hips from the ground.
- Raise your hips even bigger, lift your right hand and bring it to the left side.
- Let the body turn around with his hand.
- Return to the start position, do the same on the right hand with your left hand.
13. Turning the body with an elastic strip
- For this exercise, you will need an elastic tire, fastened approximately at the chest level.
- Keep your hands extended in front of your chest, holding the tire lever.
- Then drag the elastic belt, turn the body out of the wall, tighten the print muscles, while the legs remain motionless.
- Return to the start position then repeat on the other side.
14. Turning the body to Fitballbal
- Put the top of your back on a fitball, bend your knees and put them on the floor.
- In your outstretched hands you can keep a dumbbell or ball.
- Then slowly start turning your hands extended upside down and the body on the side aside.
- Tighten your abdomen muscles and buttocks when performing turns.
15. bench press
- Attach the elastic rubber on your abdomen.
- Take your handle in your hands and keep them at the chest level, extend your hands forward.The legs of the shoulder width.
- Tighten the print muscles and buttocks and drag the elastic on you.The knees are slightly bent, the body is straight.
- Stretch your hands forward and repeat the movement.
16. Planck with a touch of the hand hand
- Take a pose to push, hands on the same level with your shoulders, feet together.
- Based on the left leg, remove the right to the left and touch your legs with your left hand.
- It lies in this position for a second and put your leg and hand in place.
- Do the same with your left leg and right hand.
# 6. Try a circular training with high driven
The best way to use training and exercise for burning fat on your stomach and parties is their structuring in circular training.
And there are several reasons:
- Increased calorie and metabolic effect;
- Increased blood circulation, heart rate and catecholamine emissions;
- Short and intensive training increase the efficiency of the time used;
- Tone and develop muscles when burning fat.
Here is small, but effective training for fat savings with gathering exercises from the folds from the sides, lower part and abdomen.Just finish the first cycle without stopping 10 minutes, relax 2-3 minutes, then go to 2 and make it in 10 minutes.
This is exhausting, heavy training style for 20 minutes, but in any case it will bring results.
Cycle no.1
| Order | Exercise | Repetition |
| A1 | Retreat | 10 |
| A2 | Cup squats | 10 |
| A3 | Push -ups | 10 |
| A4 | Lug | 10 |
Cycle no.2
| Order | Exercise | Repetition |
| A1 | Twins Girey | 10 |
| A2 | Horizontal block thrust | 10 |
| A3 | Squats with bar | 10 |
| A4 | Press benches of the army | 10 |
Conclusion
At first glance, it may seem that it is not so easy to solve the folds on the sides, in the lower abdomen and back.Effective training plan, knowledge of physiological processes of fat loss, proper nutrition is the key to achieving a beautiful, slender waist that can be proud.
Remember that it will be possible to drive these folds only when the total percentage of fat in the body is declining.
Now that you know everything, it's time to do and get the desired results.