Is it difficult for you to get into jeans that you wear a few years ago?Do you feel that you lose self -confidence in fat deposits in your stomach?Know that you are not the only woman in the world who has such a problem.Almost 50-60% of women around the world are dissatisfied with their appearance and seeking waist volume reduction methods and means.
If you want a beautiful press, you dream of a perfectly flat stomach and a narrow waist, do our exercises for losing weight and sides at home and ready to make changes to your lifestyle.This combination will give an impressive effect in the shortest time and will stay with you for a long time.
If you suffer from obesity, then it will be difficult for you to get rid of fat on your stomach and make it flat.But if you are full of decision, then you will have to completely abandon your favorite cupcakes, hamburgers, pizzas and ice cream, instead, pay attention to green leafy vegetables as well as products that have high fiber content.Only in this way can you reduce the volume of your waist.
The best ways to buy a weak figure are a complex of proper nutrition and physical exercise.A balanced diet will help reduce calories and create a deficiency, while playing sports will help burn calories and muscle tone.We have prepared a complex that can still be performed at home at least every day to see the result in the mirror soon.
The causes of fat in the waist
Small amounts of fat deposits are the norm as it serves to protect the bones and internal organs.But excess should be the subject of serious anxiety.You can get rid of excess weight with exercise and low carbon diet.But first of all, we will deal with the reasons:
1. Bad metabolism
With age, metabolism slowes down and this causes an active abundance of overweight.Women are more prone than men.You may be wondering why some of your friends eat fried and sweet, but in most cases they have a flat stomach, and you always have fat in this area.The main reason is that your friends have a higher level of metabolism compared to you.
2. Genetics
It has been proven that fat cells in the body depend on your genes, or rather their number.If your grandparents or parents are overweight, then you will have the same problem.There are 2 types of body structure: in the form of pear and apple shape.If your body is pear, then the weight accumulates in the lower body, such as the buttocks.If the body is in the form of apple, then the fat accumulates in the abdomen.
3. The lifestyle is sitting
If you are guided by a sedentary lifestyle and do not perform physical exercise, you spend most of your time on TV or computer, then for the next few years it is inevitable.
4. Overeating
If you eat more than you have to gain weight.If you have an exaggeration combined with a sedentary lifestyle, then you will get the shortest time and you can easily add weight.
5. Incorrect posture in the session condition
If you do not follow the correctness of posing and always catches when you sit, then make sure that fat deposits in the abdomen will accumulate.You should always sit, back in direct position.
6 stress and disease
Stress is one of the main causes of lumbar fat accumulation.Stress increases the level of corticol in the body, which results in additional centimeters.Diseases such as breast cancer, sleep apnea, arterial hypertension, cardiovascular disease and diabetes in women, accumulation of fatty deposits in the abdomen.
7. Slender muscles
If the abdominal muscles are flabby, then you can easily accumulate in this area.
8. Hormonal changes
When a woman's age approaches average, the amount of fat in the body begins to increase in proportion to body weight.The risk of fat accumulation around the waist increases during menopause.In women, hormones play an important role in regulating fat levels in the body.
The most effective exercises with weight loss and pages photos
This is the best set of exercises that will help to make a flat stomach at home, as it involves not only pressing the press, and it also includes intense exercises that help fast burn fat not only on the stomach.But you have to realize that the effect will be stronger and more noticeable, making it more effort and more perfectly approaching the burning issue of fats.This means that with the classes, you will observe proper nutrition and do not eat extremes, for example, apply low -calorie diets that compare hunger strike.
1.
Press coups are not popular movements.This is not the most effective, but it will help you strengthen the cortex muscles if you combine it with the right diet, and in a short time you will find results.
- Lying on the carpet.The elbows are bent, the legs should be on the floor with the entire surface.
- Make your hands in your head.
- Remove deeply and tear the upper body from the floor.Breathe when you go.
- Inhale when you are in the original state.Inhale when pouring your body on the floor.
- Make 10 repetitions and then repeat with 2-3 approaches.
2. The opposite deviation
- Lying on the carpet.The elbows are bent, the legs should be on the floor with the entire surface.
- Hands along the body.
- Raise your feet so that the thighs are perpendicular to the floor.
- Raise the spinal cord so that the elbows are moving to the chest.
- Inhale when you put your feet on the floor.Remove when you tear your back from the floor and bring your elbows to the chest.
- Make 10 repetitions with 3 approaches.
3. Oblique twisting
The movement is very similar to the usual deviation, but here you will have to turn one shoulder over the other.
- Stand on the carpet, take your hands with your head.
- Close the elbows so that your feet do not touch the floor.
- Raise the upper body as a conventional deviation, turn the left shoulder to the left.The left side of the body should be on the floor.
- Repeat the movement for the other side.Turn to the left shoulder to the right, without tears of the right side of the body from the floor.
- Make 10-12 repetitions.
4. Raised by legs
- Lying on the carpet.Stretch your legs and cross them.
- Make the same movements as when performing ordinary fate.
- Inhale when you lower your body and cross your feet.Breathe when you go.
- Make 10-15 repetitions in a row with 3 approaches.
5. The lateral deviation
It is very similar to the lateral deviation.The only difference is that here you have to raise your right leg when moving to the right of the left shoulder and vice versa.Make 10-12 repetitions for each party in a row 2 approaches.
6. The bicycle coup
- Lying on the floor or on the carpet.Gather your hands, respectively, on the left and right side.
- Raise your feet and kneel.
- Pull the right knee to the chest.By raising the right knee, you should try to reach their left elbow.
- Destroy your right leg and pull your left knee to the chest.Raise the upper body and make sure the right elbow touches the left knee.
- Make 10-12 repetitions on both sides with 2 approaches.
7. Planck alternately
Perform the exercise as a bar.
This movement is designed to work on the rear, thigh and press.
- Take the bar position on the floor or carpet so that the elbows and elbows are on the floor.
- The gaze is directed forward, and the neck and spine are built in one line.
- Close your elbows from the floor and place your feet socks.
- Hold this position for about 30 seconds.Make sure you usually breathe during class.
- Now alternately go to the position of the lateral strip for each shoulder of the body for 30 seconds.
Planck in turn
- Lying on the floor on the side.
- Transfer body weight to the right elbow or arm and right leg.Make sure the right hand is bent at the right angle.
- Left leg to the right.Keep your feet straight.Raise the hips.
- Hold this position for about 30 seconds.If you have experience in performing this movement, then you can hold the position for 1-2 minutes.
- Repeat the exercise for the other side.
8. The bushes alternately
If you just start working on the press, you should first try the lungs by turning your body.
- Take a step in your left foot and close your knee.You will feel the section on the back of the right thigh.
- Take your arms parallel to the floor.
- Take a big step on your left foot and sit down as if sitting on a chair.The right leg should be left and put on the finger.
- Make sure the backs are in direct condition.
- Lunge with another foot.
- Make 15 repetitions.
9. The angled sides
- Stand straight, feet together.Take your arms on top and fold them.
- Transfer the torso to the left as much as possible so that you can feel the stretch on the right side of the body.Hold this position for 15 seconds.
- Return to the initial state.
- Repeat the exercise on the right side of the body.Hold the position for 15 seconds.
- As soon as it is easy for you to maintain the situation for 15 seconds, you can increase it by 30 seconds or more.
10. Exercise vacuum
Excellent helps to strengthen the abdominal muscles and concentrates mainly on breathing.
- Stand on all four, support the body on the knees and elbows.
- Breathe deeply.The press must be relaxed.
- Remove.Tighten the breathing process and draw yourself into the stomach.
- Catch this position for about 15-30 seconds
- Make 15 repetitions with 2-3 approaches a day.
11.
- Sit in the chair, straighten your shoulders, straighten your backs.
- Place your hands on the pages with your palms.Breathe deeply.
- Remove and raise the gangster to the knees so that they are close to the chest.
- Hold this position for 5-10 seconds.Do not shatter the back and do not rely on the front when the elbows are on the chest.
- Feet on the floor.Make 15 repetitions.
12. Walking
Walking is another good exercise for beginners.You have to do this if you want to get rid of fat on your stomach, it burns fat deposits throughout the body.Walking at least 5 times a week for 30 minutes a week will allow you to observe gradual weight changes.This low -cost exercise will give your heart a good load and help increase metabolism.
13. A coward
Once you have mastered the quick walk, you can switch to the Coward Run, which will help you burn extra calories in your body.Coward running will help you maintain your physical shape, stay healthy and fight overweight.
14. Run
If you want to diversify the same monotonous performance of the same training, you can try to run for 2-3 days a week.Running will make your heart faster, which will help burn more calories than walking or jogging.
15. Cardio Training
To maintain high burning fats and muscle mass, you need to learn how to perform cardio exercise properly.Such loads contribute not only to physical form but also to enhance health
Cardio is one of the best ways to burn lots of calories as well as excessive waist removal.Perform them at least 4-5 times a day for 30 minutes a day, you can also reduce stress levels, increase lung volume, maintain heart health and improve sleep.
16. Swimming
Swimming is a very good exercise that allows you to maintain the whole body with a tone.Swimming will also improve the effect of cardio exercise.You need to choose the optimal pace of training that will allow more calories to burn.Initially, it is best to swim at least 1-2 times a week.
Delicious products for weight loss
If you think you are overweight, then you should immediately reduce the use of carbohydrates, fatty foods and start consuming fiber -rich foods.Below are products that will best help lose weight.
- Apple: You can use them 3-4 times a day as a food substitute with high carbohydrate content.
- Almond: It is rich in vitamin and contains a large number of fibers that allow for healing and reduces the feeling of hunger.
- A green sheet of vegetables: Rich in fiber and contains very few calories.They will help prevent water delays in the body.
- Avocado: Contains large amounts of fiber and mono -saturated fatty acids, which promotes the energy and water division of fatty acids.
- Cucumber: Has high water content and very small amounts of calories.
- Watermelon: 80% of water is made up of water and contains very few calories.Watermelon will help achieve the desired waist.
- Bean: Helps improve digestion and also strengthens muscles, reduces hunger and prevents excess dirt.
With the use of these products, it is very important to perform certain exercises that will help to remove excess fat on the shoulders.You need to combine training and diet to make you more effectively burn fat.It is important to include them in your schedule, then you will always stay in the best shape.
With a difficult approach, with proper nutrition and exercise, you will find results in a few weeks.You can perform these exercises in yourself or under the guidance of a professional coach.If you have the willpower and decision to make a great deal of effort to avoid fat on your stomach, then you can easily achieve it.Remember that there is no result of effort, and getting rid of extra pounds is no exception.Due to excess fat, you will speed up weight loss, try to avoid fast carbohydrates with rich foods and increase calorie consumption every day due to physical activity and healthy lifestyles.For example, change the elevator for walking, instead of trolleybus or subway, walk along the street.