The stomach is a troubled area, with fat in which millions of men and women are constantly fighting.Even if it was possible to achieve significant weight loss in this area, the result should be kept constantly.But it turns out that the problem of abdomen and sides suddenly appears - you will not have time to look back as the waist grows, and your favorite clothes to sit as it should.The exercises come to aid in such situations.
Causes of obesity of the abdomen and sides
The formation of fat on the stomach is not only an aesthetic problem, but also a dangerous state in terms of health.All this is due to the internal organs, which, with abdominal obesity, are covered with a layer of fat and cease to perform functions.
Widespread reasons include weight gain:
- Violation of posture is a common problem among those who move little and carry a sedentary lifestyle in front of a monitor or TV;
- A deterioration of metabolism has slowed down fats - a person eats as they are used to, but his body is no longer able to process such an entry food;
- Incorrect Nutrition - A person likes fast food and foods full of preservatives and chemistry;
- Pregnancy - In women, as a result of bearing a child and childbirth, fat on the stomach and sides is deposited, after which it is problematic to carry it;
- Stress fat - is formed if a person is constantly nervous and concerned.
If weight rides quickly, it causes sagging and stretching of the skin, which is why it loses elasticity.With any sharp fluctuations in body weight, you need to be diagnosed with an expert.
Special fat burning techniques
At home, to remove the stomach and sides, you must follow certain rules.
Only an integrated approach to solve the problem will provide the result:
- Different types of loads: cardio, power, static.To burn fat and improve muscle tone, you need to combine different types of exercises.Ideally, high-quality training looks like: 15-20 minutes cardio, the same number of complex exercises for all muscles, 15-20 minutes for the problem area.It is very important to do it standing, sitting, lying - to use all available methods.
- Join the class program, don't miss out.First they train for 15 to 20 minutes, gradually increase this time.For effective fat burning, you need to engage in at least 30 minutes 3 times a week.This applies to complexes in which the stomach and sides are involved.
- Warm up and stretch.Before training, the muscles must be warmed up, the same is done with the joints.After classes, they begin comprehensive stretching.
- Using sports shells.Do not be afraid to attract dumbbells, fitball, weights into your training.
Recommendations for the use of saun belts and food movies for fat burning activation are widespread.However, they cause body overheating, and their benefits are small.The thermal effect significantly increases the load in the heart.
Following the rules with regular exercises to lose weight and sides at home - standing, sitting, lying - an integral condition for achieving the result.If you handle it incorrectly, rarely without observing follow-up requirements, fat will accumulate or persist in place.
A plan for effective classes
For the maximum result, combine the following types of load:
- Cardio.Within 15-20 minutes, different types of exercises are performed according to the scheme: 30 seconds of work, 30 seconds of rest and 45 seconds of work, 15 seconds of rest.This is called Cardio Circle, 3-4 circles with vacation 1-2 minutes in between are performed for the lesson.
- Exercises in a lying + standing position.This is allocated to 12 minutes.Do 8 to 10 different exercises with repetitions of 15 to 20 times and vacation for 10 to 20 seconds.After every 4, the exercises rest for another minute.
- Exercises on the stomach + bar.Perform up to 12 minutes on the total account.The complex includes up to 10 abdominal exercises.
To increase the intensity of the classes as well as the time of their implementation, you need gradually.If you try to immediately make 2-3 approaches of 15 to 20 repetitions, you may suffer an injury to the abdomen, muscles and internal organs.
Types of cardio exercises for the abdomen and sides
Cardio burns a large number of calories, speeds up metabolism and strengthens muscles.They are performed only in interval mode to exclude overvoltage.
For the abdomen, the most effective warming consists of the following loads:
- Running with high elevation knees in place;
- imitation of boxing movements with wide legs;
- Jumping "butterfly" - arms and legs in the air are spread to the sides;
- Walking to the bar - from position with emphasis on the wrists, they rise to the socks to their hands and backs;
- horizontal running - positioning yourself like a plank, arms slightly forward, taking turns bending your legs towards your chest;
- exercise “Crab” - with an emphasis on arms and legs, belly up, walking in different directions;
- raising your knees to your chest with your arms raised.
You can also perform board heels, including sideways and up.After the cardio, they start to perform an effective gymnastics to lose weight in the abdomen and sides at home.
A set of grinding exercises
Without this physical activity it is impossible to get a beautiful belly and burn fat:
- Straight push-ups.Lying on your back, bend your knees.The bottom of the back is strictly pressed against the floor.Raising the upper body and the shoulder blades with the pressure, they extend forward along with their arms, touching their knees.
- Oblique twists.The exercise is performed on the back.Omplates are raised by the abdominal muscles, spinning parallel to the left, then return to the lying position and repeat the same thing, spinning to the right.
- Reverse pushups.Lying on your back, stretching your arms along your body, bend your knees and raise your legs.Your lower back should be pressed against the floor.The pelvis is pulled away when you exhale and they try to move it behind your head so that your stomach touches your hips.This may not work the first time, so you shouldn't try too hard.
- Twisting with the legs of elevation.Do exercises from the original position on the back.The ankles are parallel to the floor.With tension, the legs are raised, like the upper part of the torso, forming the letter v.
Each exercise is repeated at least 5-7 times in the early stages, gradually raising the number of repetitions to 15-20.The main thing is to do everything slowly and carefully so that there are no injuries.
Performing the twist is the most effective way to burn fat on your stomach and sides at home.Unlike the press swing, these methods use deeper, transverse muscles of the abdominal cavity.Without studying them, fat will accumulate on the muscles.
Other Effective Exercises
There are many effective techniques for burning fat in the stomach and sides:
- Tilts left and right.A very simple exercise with which you can start gymnastics.The legs are apart from the width of the shoulder, the back is evenly kept.In the hands - dumbbells.They are inclined to the left and right with the desired amplitude.Gradually increased.In addition, exercise can be expanded: Increased forward and backwards, perform rotations with the body.
- Scalolas.Take an emphasis, hands a little forward in relation to the shoulders.Legs shoulder-width apart.The case is strictly straightened out.When inhaling, the press is tense, the left knee is pulled, keeping the back straight.On exhalation, the leg is removed back.Then repeat with the right foot.First, the exercise is done slowly, then the intensity and speed are increased.
- Lunches with shifts.Standing, the legs are placed from 15 to 20 cm, put your hands on the ribs.The stomach is pulled and the back is straightened, they deviate to the right with the left foot, the case is rotated there and the left leg to the left.They attack to the side, straightening their right leg.
- Bike.There are several options for this exercise.They start like this: lying on their backs, the legs are folded at right angles.Hands behind your head.Make the left leg in the chest, then the right, imitating bicycle movements.Gradually increase intensity and amplitude.
- Superman.An interesting exercise, which is performed, lying on the stomach.They bend in Doha, raising their arms and legs, trying to stay in this position for 10-15 seconds.After little practice, they bring time to 1 minute.
Each of these exercises is performed first in 1-2 approaches of 7 to 10 repetitions.Then you can take the number of repetitions to 20 to 30 and approaches to 4-5 times.
The bar execution technique
Static exercise is effective, but very difficult to perform.Will require the practice to dominate it.At first you can keep the bar no more than 15 to 30 seconds.Gradually, the time is increased to 4-5 minutes.Profi is able to stay in the bar for up to 10 minutes.
Planck Execution Technique:
- The hands placed strictly under the shoulders, resting on the elbows.
- The legs are slightly extended, they are in socks.
- You need to make sure your back and legs form a straight continuous line.
- You can do the board separately from other exercises, increasing the time by 5 seconds each week.
You should change to heavy board shapes, such as side boards, only after a long workout.When regular loading is easy, you can connect other options.
Sidebar in Dynamics
A very effective but quite complex exercise:
- Lie on your right side, bend your arm at the elbow and lean on it.
- The legs are stretched, the side needs to touch the floor so that the feet are at an angle of 60 degrees relative to the surface.
- The left hand is on the hip, the lower back is straight.
- Exhale, lift your pelvis and keep your back and abdominal muscles tense for 3-5 seconds, return to IP.
20 repetitions are enough for an experienced athlete to get an excellent result.
How to increase the effectiveness of classes
So that exercise to lose weight in the belly and sides at home is really effective, it must be combined with a suitable lifestyle.It involves much more than regular exercises.
Proper nutrition
Diet is the main condition for burning fat.It is inseparable from physical activity and adequate exercise.
A balanced diet for weight loss includes the following principles:
- rejection of fast food, flour, sweets and semi-finished products;
- increase the share of protein in the body - animal and plant;
- an increase in a portion of fresh and thermally treated vegetables;
- regular use of fruits, nuts, herbs;
- The inclusion of beneficial fats - unrefined vegetable oils.
To lose weight, you need to eat.But this food shouldn't be wrong.Steam, baked dishes, maximum vegetable fiber and a minimum of animal fats - the basis of the correct diet, which gives the result.
Massage to increase efficiency
You need to combat fat deposits not only at the energy level.Vacuum or massage can be very effective as well as professional techniques that can be ordered from a masseuse.They go to the procedures in the courses - from 10 to 20 sessions with a break.
High daily activity
To lose weight, you need to move.You don't have to get involved in endless exercises - you can walk, run, often walk to work, shops.Active rest is preferable to lie in front of the TV.But this habit itself needs to be developed.
Losing weight in the stomach and sides lasts from 2 to 6 months - it is precisely for a period that you can get significant results.But it is important to consider that you will have to change your lifestyle.Otherwise, all kilograms and centimeters will come back even faster than they left.