In the process of losing weight, after a certain period of regular exercise, the body begins to buy a certain shape and becomes suitable.In this article we will tell you and show what exercises you can remove stomachs and sides, including their name, performance and duration techniques.And also to reveal the secrets of how to achieve results faster.
It is true that the removal of fat from the body is not so easy in some areas.The problem areas are especially noticeable when you put pants because these folds try to go out.It is not yet possible to draw a stomach.In order to avoid them, you need to reduce the total amount of fat in your body.
Do not break, because in this article we will tell you all that you need to know how to remove additional folds from the fist and sides.
How to deal with excess fat in the waist
Perhaps at this point you are already visiting the gym, trying to protect calories and try to be active every day.Although other areas of your body are gradually in shape, it is that the most effective way to remove the great difficulties of the stomach and sides allows you to achieve at least some results.
The reason is many physiological factors.Blood circulation, metabolic indicator, hormonal background and calorie consumption/burning - all of which affect how fast fat leaves in problem areas.
Insulin resistance is the main reason that many people have many fat deposits on their side and back.
Cortisol and insulin are the main hormones that help accumulate and maintain fat cells in problem areas.
Studies have shown that in men, fat is most often accumulated on the stomach, while in women the hips and buttocks.
Cortisol is also known as the stress hormone in the body.When its level is high, excessive fatty tissue kit in problem areas becomes even faster.
Insulin is a hormone that allows sugar to penetrate cells.Once you have eaten something sweet, insulin begins to produce.
This allows sugar to penetrate the blood and from there to the cells of the body, delivering their energy, which is essential for the normal functioning of all metabolic processes in the human body.If there are plenty of sugar, then insulin resistance is caused, which complicates glucose in cells.
This energy, which was not used properly, is deposited in the form of fat where it is possible, and especially on the stomach, around the waist, lower back, thigh and buttocks.
But do not lose hope because we have chosen the best ways to put our body in order.
#1.Overloading overweight
As mentioned above, the problem with the sides and gastric fat deposits is very stubborn.She smokes her body as a small child for her mother, on the first day of kindergarten.
You have to think in the long run.The percentage of fat in the body should be no more than 12% for men and 17% for women, if this percentage is higher, then it will be more difficult to handle excess weight.
Do not worry about where the fat leaves first until you have the recommended interest, the main thing is that it leaves.
Try to increase your quantity and improve your sleep quality if you want to lose weight in general.One study showed that those who slept only five hours at night had more fat deposits in the abdomen than those who slept eight hours.
#2.Deficiency of calorie and proper meal
Let's be sincere before ourselves.Can you maintain a calorie deficiency every day?How do you know?Do you follow this or just guess?
The number of calories consumed is the most important part of the stomach and sides to protect the fat, as there is no fat accumulated in the body without equilibrium.
According to the diet, the triglyceride accumulated in the fat cells is separated from free fatty acids, leaving them to those parts of the cell that will help them to burn energy.
As a result, the amount of fat cells decreases and you lose weight.
Exclude sugar from your diet, which will reduce the visibility of fat folds on the stomach, sides and lower back.
It has also been found that eating large amounts of fructose (for example, corn syrup) increases the volume of the abdomen as a whole.
Also refrain from sweet drinks (for example, soda) as they cause the growth of fat deposits in the abdomen.This includes dietary soda containing zero calories.
Make sure the diet contains a sufficient amount of useful fats that helps to get rid of stubborn fat in problem areas.
The menu should have enough fiber every day.One study has shown that the increase in soluble fiber consumption by 10 g per day contributes to almost 4% of abdominal fat.
Add more protein to your diet to get rid of fat folds on the lower back.One study has shown that a high protein diet helps to reduce the number of stomach folds.
And last but no less important: reduce the amount of alcohol consumed as it is associated with fat deposit on the stomach.
#3.Add diet products that burn fat
Caffeine is an important food in the fight against fat, as it promotes the production of a group of hormones called catecholamines.This includes adrenaline and norepinephrine.
These hormones are needed to stimulate receptors in fat cells, increase metabolic speed and increase blood flow to fatty tissues.
Taking supplements with caffeine and other nutrients to combat fats allows energy spark to the calorie deficiency, inhibits hunger and reduces appetite, and causes fat loss through thermogenesis.
#4.Take care of the cardio
Try to be more active in everyday life.One study has shown that every 15 minutes of a seductive lifestyle causes lumbar lumbar growth by 1.27 mm.
Try to improve and increase sleep quality and amount if you want to lose weight in general.One study has shown that those who slept only five hours at night had more fat on their belly than those who slept eight hours.Therefore, we sleep as it should be - we minimize our stomach and sides.
Previously, it was often said that the cardio is "thickened" because it burns muscles and does not accumulate fatty acids.But that's not the case.
If there is free time, then it is best to add a small cardio of moderate intensity to your curriculum - a coward, bike riding, freby or dance.
This will help burn calories and folds away.
And if there is not enough time, then it would be better to try a cardio exercise at intervals, where high intensity periods will be replaced by leisure intervals or recovery.
Both of these methods affect the total amount of calories consumed per day, which helps to make physiological changes in fat cells, which helps to get rid of fat on the sides and abdominal cavity.
Do not forget about power exercises, but it is best to have alternative exercises for losing weight and sides during a familiar cardio training.
#5.Perform a power exercise
To find out the situation - these exercises will not eliminate fat deposits unless there is a calorie deficiency.And they will not be a magical medicine with which you will get a beautiful and flat fist in a short time.
To begin with, select the physical exercises from the list that appeals to your desire.The list below absolutely every exercise can be done at home.When breaking between exercises, you can ride a bike with diversity.
Give preference to high intelligence interval training.They give the maximum effect a decrease in fats and an increase in muscle mass.
From fat to the abdomen from fat to a set of exercises
It's not a daily curriculum to burn more fat, it is best to get involved in a day, an alternative to it, for a short time for weight loss.
Select for each exercise for 30 seconds, try to perform them slowly, pay attention to the details.It is advisable to perform these exercises in front of the mirror so that it is possible to control the techniques of performing certain movements.Do not forget to correct the intermediate and final results in the blog or take photos.
1.
- Approaches: 3-4
- Repeat: 15-20
Find the crosses to exit and let the body be freely hung in the air directly in the line.Close your elbows and raise the thigh.
The focus should be on the abdominal muscles, not just the thigh lifting.
2. The withdrawal
- Approaches: 2-3
- Repeat: 6-15
No matter how strange, but robbery is aimed at developing abdominal muscles, especially when you bend the body.
3. Russian Bedist
- Approaches: 3-4
- Repeat: 10 in each direction
- Sit on the mattress, close your knees and lean back, straighten your chest and shoulders on the back.
- Keep the dumbbell with both hands, perform the body turn left, then turn right.
- Try to make your elbows resistant throughout the movement.
- To make these exercises fun, raise your feet from the floor.
4. The cellular
- Approaches: 3-4
- Repeat: 15 in each direction
Get posture as a push.Raise the left knee as high as possible, on the chest, and then slightly turn it as if you were trying to touch them with the right shoulder.
Return to the original state, then repeat the same on the right foot.Perform all repetitions without rest.
5. Lumberjack
This can be done with weight or other weight, but you can try other exercises with weight, they are very effective in burning calories.If they are not, then try the exercises with dumbbells, to lose weight throughout the body.
- Start with a permanent position by pressing the chest or weight.
- Then slowly turn the body into one direction, simultaneously squatting.
- Consider touching the outer side of the ankle.
- Then get up and turn your body in another direction, raising your hands with a dumb.Movement should be like a tree, a tree cut.
6.
- Take the position of the side strip on the elbows, pour one leg to the other.
- Destroy the pelvis from the ground and keep your body on the same line.
- It is necessary to strain the muscles of the press and the buttocks and maintain their movement.
- Slowly fell and raise the thighs to the ground, holding your body directly.
7. Scalols
- Take a posture for damping, keep your body directly.
- Bring your left leg to the knee and bring it to the right elbow.
- Return the knee back and immediately perform the same action on the right foot.
8. With a lateral bar with a passion
- Keep the side strip position, the elbow should be under the shoulder, one leg on the other.
- Destroy from the pelvic soil and clean the body.
- Raise your hand and lower the back of the body.
- Return to the initial state slowly.
9. Excessive "Spider-Man"
- Get a posture for damping.
- Start lowering your chest and lower your left leg to the knee bent side and bring to the elbow.
- Return to the original state and repeat the movement of another foot.
10. With a plank alternately
- Take the bar posture on the elbows, the elbows on the shoulders on the same line, the body is straightened, the legs together.
- Slowly, take the position of the lateral bar while lifting it by hand, allowing the legs to the body.
- At the last point of movement, the liver, then slowly return to the original state and return to the other side.
11. The mermaid
- You have to lie on your side and fold your feet together, walking on the foot.
- Place your hand with your head.
- Then raise your legs and torso at the same time, crushing your hand from the ground.
- Tighten the press muscles until you slowly sink to the ground.
12. Crab bridge with hands
- Take the posture of the bridge, lean on the arms and feet on the floor, and take the thighs from the ground.
- Raise your hips even higher, raise your right hand and place your left side.
- Let the body turn your hand.
- Return to the original state, do the same on the right hand with your left hand.
13. Turning the elastic band of the body
- For this exercise you will need an elastic gum, which is fixed to the chest level.
- Brush your hands in front of your breast, hold the gum handle.
- Then pull the elastic strip, turn the body out of the wall, tighten the press muscles, and the legs remain motionless.
- Return to the original state, then repeat the other side.
14. Turning the body on fitball
- Place the back on the fitball, pour the elbows and place on the floor.
- In your arms reddish, you can catch a dumbbell or ball.
- Then slowly start to prolong your arms upright and body from side to side.
- Tighten the abdominal muscles and buttocks when performing alternation.
15. Press on the bench
- Attach to the abdomen.
- Take the handle in your hand and hold your chest level, roll your arms forward.Width of the shoulder of the feet.
- Tighten the muscles of the press and buttocks and pull the elastic on your own.The elbows are slightly bent, the body is straight.
- Stretch your arms forward and repeat the movement.
16. Planck with a touch of legs
- Take a posture for damping, hands on the same level, with shoulders, legs together.
- Based on the left leg, take the right to the left and touch your feet with your left hand.
- It lay in this position for a second and place the leg and arm on the ground.
- Do the same with your left foot and right hand.
#6.Try a circular high -value exercise
The best way to use strong exercise and exercise to burn the fat of the stomach and sides is their structure in a circular exercise.
And there are several reasons:
- Increased calories combustion and metabolic effect;
- Enhanced blood circulation, heart rate and catecholamine emission;
- Short and intense training increases the efficiency of the time used;
- Tony and development of muscles when burning fat.
Here is a small but effective fat burning exercise, with exercise, shoulders, lower back and abdomen.Just finish the first cycle for 10 minutes without stopping, rest for 2-3 minutes, then switch to 2 and apply for 10 minutes.
It is a comprehensive, difficult exercise style for 20 minutes, but in any case it will bring results.
Cycle #1
| Order | Exercises | Repetition |
| A1 | Pull -ups | 10 |
| A2 | A cup of squats | 10 |
| A3 | Push -ups | 10 |
| A4 | Bags | 10 |
Cycle #2
| Order | Exercises | Repetition |
| A1 | Twins giri | 10 |
| A2 | Horizontal block blow | 10 |
| A3 | Squats with a bar | 10 |
| A4 | The press of the army chair | 10 |
Conclusion
At first glance, it may seem not so easy to get rid of shoulders, lower abdomen and back.An effective curriculum, knowledge of the physiological processes of fat loss, proper nutrition is the key to achieving a weak, weak waist, which can be proud.
Do not forget that these folds can only be managed when the total percentage of fat in the body is reduced.
Now that you know everything, it's time to act and get the desired results.