Fat in the stomach consists of two layers - surface (subcutaneous) and deep (visceral). The deep layer of fat is growing very active and its large reserves are associated with the development of many chronic diseases such as diabetes, arterial hypertension and metabolic syndrome. Therefore, we will find out for your health how we can burn fat on the stomach.
The best exercises to burn fat in the stomach
Exercises for the press (for example twisting) do not help to burn fat on the stomach, but only to strengthen the muscles. Their version is a waste of time until the muscles are covered with a fat layer. Which exercises for losing weight and sides are most effective in the fight against fat?
In order to get rid of fat on stomach and sides, it is necessary to burn calories. It is extremely difficult to transform the stomach with the help of a diet, so they not only have to eat less, but also move more. In this regard, the best way to burn fat is cardio. In response to cardio exercises, the deep layers of fat react best and first after the start of intensive training. Studies prove that cardio exercises for losing weight also lead to weight loss as a whole. With the help of ordinary exercises (even without diets) you can burn fat on the stomach, but in this case the results will not be so impressive. In addition, people who train regularly, as they know, have less fat deposits in the waist, compared to those who lead a seated lifestyle.
Training for burning fat on the stomach - how you are right
- The more you train, the faster you lose weight and burn more fat. Train for 30-60 minutes a few days a week.
- Support high intensity if your health enables you. It has been proven that a high level of training with high intensity in combating fat matters is more effective than with moderate intensity exercises. It also brings more advantages for the cardiovascular system. Therefore, train with a heart rate that is 60-85% of the maximum permissible impulse. If you are a beginner, start with little intensity exercises. If you want to develop perseverance, the intensity must be increased. Use a heart rate calculator to determine the impulse in which you have to train.
- Use simulators or carry out exercises to burn fat on the stomach outdoors. The best training is that enjoys the extent of physical training and also guarantees security and effectiveness. Try on foot, walking, jogging (jogging), cycling, swimming, going to Scandinavian, etc. If you want to achieve maximum results, run quickly. If you have problems with joints or back, you should consider lessons on an ellipsoid or training bike. Also consult your doctor about the compilation of the training program, with which fat is burned onto the stomach and health is generally strengthened.
- If you are in very good physical form, try it with a high intensity interval training. It includes changing exercises with low and high intensity for about 20 minutes. Training is only intended for people with a rather high level of training and is a very effective way to burn fat on the stomach.
- Add 2 strength training to your program per week. Yoga and Pilates also belong to this category. Exercises to remove the stomach and the pages with a load enable it to increase strength and muscles, but do not help to burn a large number of calories and fat in the stomach. They also prevent the loss of muscle mass, which occurs during weight loss. After leafing, you want to have a relief and pump press!
- Choose suitable music. Studies prove that music helps to deal with longer and more intensively, and also reduces tiredness. In addition, you can simply adhere to regular training.
Physical exercises for losing weight and the sides of the house
We found out how to burn fat on the stomach. Which exercises for losing weight and losing weight and pages provide the best results. But every person's personal characteristics always remain. And it is not always necessary to insert strict measures to burn fat on the stomach. Sometimes it is only necessary to make some lifestyle changes to solve such problems. Fat in the abdominal area can lead to negative health consequences if you do not eliminate in time. This means that you can think about strengthening the abdominal muscles and the right nutrition in advance, you can look good at any age at any time and have a flat stomach.
Exercise for losing weight and the sides may be the best way to get rid of fat deposits on the stomach. If you are really seriously configured to achieve results, you have to assign 1 hour a day for training. There are effective exercises for losing weight and sides. In this article, however, we will consider 10 of the easiest that can be carried out at home.
Twist
Nothing is so easy to burn fat on the stomach than to twist. According to many fitness experts, this exercise takes the 1st place in this regard. Make sure you add it to your training program.
Lay on your back, bend your legs, put your feet on the floor with the entire surface. Get your hands on your head or keep your chest crossed. Breathe in deeply. Exhale, raise the body. Breathe deeply again at the time of reducing the body.
Beginners must carry out 10 repetitions in 1 approach. Perform 2-3 approaches every day. Take a look at the video above to learn more about the technique of execution of twisting.
Turn the body turn
As soon as you learn to carry out a classic twist, you can continue with the rotation of the case for your more effective variation.
In this exercise you have to turn your right shoulder on the left without tearing the left side of the floor.
Perform 10 repetitions in 1 approach at the beginning of the training. Try to carry out 2-3 approaches every day. In the video above you will find more about the technique of execution of the twisting with the rotation of the housing.
Twist
The exercise is very similar to the previous one, but only here you have to bend your legs in the same direction in which you turn your shoulder and carry out all movements at the same time. Spit turns aim to work out the sloping abdominal muscles.
Try to carry out 2-3 approaches from 10 repetitions every day. In the video above you will learn more about the technology to carry out weird twisting.
Reverse turn
You have probably already noticed that burning fat on the stomach will carry out various rotating options. Now it's time to get to know the opposite. This is an extremely effective exercise, especially for women.
It is very similar to the previous ones, but here you have to raise your legs with the body at the same time. Such movements help to work out the lower press particularly well. Take a look at the video above to learn more about the technique of executing reverse twisting.
Twist
Lay on your back, open your legs and cross so that there is a knee on top of each other. Inhale and tear off the body from the ground. Slowly exhale.
Perform 12-16 repetitions in 2-3 approaches. Take a look at the video above to experience more about the technique of execution of twisting with your legs.
Twist with a "bike"
Don't worry, you don't need a bike!
Place on your back, put your hands on the head or hold on the sides. Turn off the floor and bend on the knees. Bring the right knee close to your chest and smooth your left leg and stretch it forward. Then bring your left knee close to your chest and smooth your right leg and pull it forward. Alternative movements as if they were a bike.
Planck with a roller
The rod with the roller aims to strengthen the muscles of the abdomen, hips and the lower back. Place your knees and elbows on the floor and lower the lower legs onto the roller. The look should be directed to the front. Even save the breathing. Then tear off your knees from the floor and take the position of the rod. Stay in this position for 30 seconds. Then go back and go at the same time.
Lie on the floor on the side. Hold the weight of the body on the right elbow and on the right leg. The elbow should be perpendicular to the shoulder and the left leg should be on the right. Do not touch the hips of the floor. Save the position for about 30 seconds and increase this time to 1-2 minutes over time.
Repeat for the other side of the body.
In the specified position, you can increase and lower your leg above. This not only allows the press, but also the hips.
Go
Cardio is one of the best ways to burn calories and get rid of fat in the body. Going is an exercise that must be one of the first to be included in the training program. If you combine with the right diet for 30 to 45 minutes (or at least 4-5 days a week) at a steady pace, you can very soon notice positive changes in body weight. This low traumatic type of activity can accelerate the heart rhythm and metabolism. In addition, walking is ideal for beginners.
Running
You should strive to avoid adaptation of the body to stress, which means that the activity types are changed regularly. How about running? After all, this is a great way to accelerate the heartbeat, burn calories and get rid of fat in the stomach!
Joging
If for some reason, running is not suitable for you, try joging. Studies show that it is better to burn fat on the stomach compared to strength exercises. In addition, this is a great type of aerobic activity, which is also useful to maintain a good physical form.