Fat in the abdomen consists of two layers - surface (subcutaneous) and deep (visceral). The deep layer of fat is growing very actively and its large reserves are associated with the development of many chronic diseases such as diabetes, hypertension and metabolic syndrome. Therefore, for your health, we will find out how to burn fat in the stomach.
The best exercises to burn fat in the abdomen
Press exercises (for example, cheer) will not help burn fat in the stomach, but will only strengthen the muscles. Its execution is a waste of time until the muscles are covered with a layer of fat. What exercise to lose weight and sides are the most effective in the fight against fat?
To get rid of fat in the stomach and sides, it is necessary to burn calories. It's extremely difficult to turn the stomach with the help of a diet, so you need not just eat less, but also move more. In this sense, the best way to burn fat is cardio. It is in response to cardio exercises that the deep layers of fat react better and, first and foremost, start to leave after the start of intense training. Studies prove that cardio exercises for weight loss also lead to weight loss as a whole. You can burn stomach fat with the help of common exercise (even without diets), but in this case the results will not be so impressive. In addition, people who train regularly, as you know, have less fat deposits at the waist compared to those who carry a sedentary lifestyle.
Stomach Fat Burning Training - As correctly
- The more you train, the faster you will lose weight and burn more fat. Train a few days a week for 30-60 minutes.
- Support high intensity if your health allows you to do this. It is proven that high intensity training is more effective in combating fat than moderate intensity exercises. It also brings more benefits to the cardiovascular system. Therefore, train with a heart rate of 60 to 85% of the maximum allowed wrist. If you are a beginner, start with low intensity exercises. If you want to develop resistance, the intensity should be increased. Use a heart rate calculator to determine the pulse you should train.
- Use simulators or exercise to burn fat in the outdoor abdomen. The best training is what you like, corresponds to the level of physical training and also ensures safety and effectiveness. Try walking, running, running (running), riding a bike, swimming, walking Scandinavo, etc. If you want to get the most out of results, then run at a rapid pace. If you have problems with joints or back, consider classes in an ellipsoid or exercise bike. In addition, consult your doctor about compilation of the training program that will help burn fat in the stomach and strengthen overall health.
- If you are in a very good physical form, try high intensity training. It involves alternate exercises with low and high intensity for about 20 minutes. Training is intended only for people with a very high level of training and is a very effective way to burn fat in the stomach.
- Include 2 strength training per week in your program. Yoga and Pilates also belong to this category. The exercises, in order to remove the stomach and the sides with load, will allow to increase strength and muscles, but will not help burn a large number of calories and fat in the abdomen. They will also prevent muscle mass loss, which occurs during weight loss. After all, after the fat leaves, you will want to have a relief and pump the press!
- Choose proper music. Research proves that music helps deal with more and more intensely and also reduces fatigue. Also, it allows you to easily follow regular training.
Physical exercise to lose weight and sides of the house
We find out how to burn fat in the stomach. What exercises to lose weight and sides give the best results. But the personal characteristics of each person always remain. And it is not always necessary to introduce strict measures to burn fat into the stomach. Sometimes it is only necessary to make some changes in lifestyle in order to solve these problems. Fat in the abdominal area can lead to negative health consequences if you do not get involved in your elimination over time. That is, thinking in advance about strengthening abdominal muscles and proper nutrition, you can look good and have a smooth belly at any time of the year at any age.
Exercise to lose weight and sides is perhaps the best way to get rid of stomach fat deposits. If you are really seriously configured for results, you will need to allocate 1 hour a day for training. There are effective exercises to lose weight from the abdomen and sides; However, in this article we will consider 10 of the simplest that can be performed at home.
Root
Nothing so easily helps to burn fat in the stomach as cheering. According to many fitness experts, this exercise ranks 1st in this regard. Be sure to include it in your training program.
Lie up with your back, bend your legs, put your feet with the entire surface on the floor. Put your hands by your head or hold cross in your chest. Take a deep breath. Expire, lifting the body. Take a deep breath again when lowering the body back.
Beginners need to make 10 repetitions in 1 approach. Run 2-3 approaches daily. Watch the video above to learn more about the technique of twisting the twist.
Twisting with turning the body
Once you learn how to perform classic twists, you can proceed to the most effective variation - cheering with the rotation of the cabinet.
In this exercise, you need to turn your right shoulder on the left side without tearing the left side of the floor.
At the beginning of training, make 10 repetitions in 1 approach. Try to execute 2-3 approaches daily. Watch the video above to learn more about the cheering technique with the rotation of the cabinet.
Oblique torsion
Exercise is very similar to the previous one, but only here you need to tilt your legs in the same direction as you turn your shoulder, making all the movements at the same time. The twists in the skewer aim to elaborate the oblique abdominal muscles.
Try to execute 2-3 approaches from 10 repetitions daily. Watch the video above to learn more about the technique of running oblique torsion.
Reverse twist
You have probably realized that stomach fat burns involves performing various torsion options. Now it's time to familiarize yourself with the opposite. This is an extremely effective exercise, especially for women.
It is very similar to the previous ones, but here you need to lift your legs simultaneously with the body. Such movements help work especially well in the lower press. Watch the video above to learn more about the reverse twisting technique.
Twisting with legs raised
Link your back, lift your legs upright and cross so that one knee is located above another. Inhale and tear the body from the floor. Expire slowly.
Perform 12-16 repetitions in 2-3 approaches. Watch the video above to learn more about the technique of cheering your legs vertically.
Cheering with a "bike"
Don't worry, you won't need a bike!
Lie up your back, hand your hands over your head or hold the sides. Rip the floor and fold your knees. Turn on your right knee and straighten your left leg and stretch -forward. Then bring your left knee close to your chest, eire your right leg and pull it forward. Alternative movements as if you were going to pedal a bike.
Planck with a roller
The bar with the roll aims to strengthen the muscles of the abdomen, hips and lumbar. Place the knees and elbows on the floor, lowering the legs at the bottom of the roll. The look should be directed forward. Save until breathing. Then tear your knees from the floor and take the position of the bar. Stay in this position for 30 seconds, after which you come back and go to the same time.
Lie on the floor on the side. Hold the body weight in the right elbow and the right leg. The elbow should be located perpendicular to the shoulder and the left leg must be on the right. Do not touch the hips of the floor. Save the position for about 30 seconds and, over time, increase this time to 1-2 minutes.
Repeat to the other side of the body.
While in the indicated position, you can increase and lower your leg over. This will allow not only the press but also the hips.
Walking
Cardio is one of the best ways to burn calories and get rid of fat in the body. Walking is an exercise that must be one of the first to include in the training program. If you combine 30 to 45 minutes walk at a constant pace with proper nutrition daily daily (or at least 4-5 days a week), you may soon notice positive changes in body weight. This low type of traumatic activity is able to accelerate heart rate and metabolism. Also, walking is great for beginners.
Running
You should strive to avoid adaptation of the body to loads, which means periodically altering the types of activity. How about running? After all, this is a great way to accelerate heartbeat, burn calories and get rid of fat in the abdomen!
Run
If for some reason, running is not suitable for you, try to run. Studies show that it is better to burn stomach fat compared to strength exercises. In addition, this is a magnificent type of aerobic activity, which is also useful for maintaining a good fitness.