The stomach is a problem zone with fat, against which millions of men and women are constantly fighting.Even if it was possible to achieve considerable weight loss in this area, the result must be kept constantly.But it happens that the problem of the abdomen and the sides suddenly arises - they will not have time to look back when the waist grows and your favorite clothing stops sitting as it should.Exercises come to save in such situations.
Causes of obesity from belly and sides
The formation of fat on the stomach is not only an aesthetic problem, but also a dangerous condition 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.
One of the widespread reasons is the weight gain:
- The violation of the attitude is a common problem among those who move little and lead a sitting lifestyle in front of a monitor or television.
- A deterioration in the metabolism slows down the fats - a person eats as they are used to, but his body is no longer able to process such an amount of in -depth food.
- Improper nutrition - one person likes fast food and food that are filled with preservatives and chemistry.
- Pregnancy - Due to the stretcher of a child and birth, a fat is deposited on the stomach and the sides that it is problematic to drive it.
- Stress fat - is formed when a person is constantly nervous and worried.
If the weight drives quickly, it leads to striking and stretched skin, which is why it loses elasticity.With all the sharp fluctuations in body weight, they must be diagnosed by a specialist.
Special fat burning techniques
To remove the stomach and sides at home, certain rules must be observed at home.
Only an integrated approach to solving the problem gives the result:
- Different types of loads: cardio, electricity, static.To burn fat and improve the muscle tone, you have to combine different types of exercises.Ideally, high-quality training looks like this: 15-20 minutes cardio, the same number of complex exercises for all muscles, 15-20 minutes to the problem area.It is very important to stand, to sit, to lie - to apply all available methods.
- Stick to the course program, don't miss out.At first they exercise for 15 to 20 minutes, gradually increasing this time.For effective fat burning, you need to exercise for at least 30 minutes three 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, and the same is done with the joints.After class, they begin comprehensive stretching.
- Use of sports shells.Don't be afraid to put on dumbbells, fit ball and weights for your training.
Recommendations for the use of sauna belts and food film to activate fat burning are widespread.However, they provoke overheating of the body, and the benefits from them are small.The thermal effect significantly increases the load on the heart.
Follow the rules with regular exercises for losing weight and sides at home - standing, sitting, lying - an integral condition to achieve the result.If you do it incorrectly and rarely without observing the accompanying requirements, fat will accumulate on site or continue to exist.
Effective lesson plan
For maximum results, combine the following types of loads:
- Cardio.Perform different types of exercises according to the following scheme for 15-20 minutes: 30 seconds work, 30 seconds break, then 45 seconds work, 15 seconds break.This is called cardio circle.3-4 such circles are carried out in between with a break of 1-2 minutes per session.
- Exercises lying down + standing.This takes up to 12 minutes.Do 8-10 different exercises for 15-20 repetitions and rest for 10-20 seconds.After every 4 exercises, rest for another minute.
- Ab exercises + plank.Perform up to 12 minutes total.The complex includes up to 10 abdominal exercises.
You need to gradually increase the intensity of your exercises and also the time you spend on them.If you immediately try to perform 2-3 sets of 15-20 repetitions, injuries to the abdomen, muscles and internal organs may occur.
Types of cardio exercises for abs and sides
Cardio burns lots of calories, speeds up your metabolism and strengthens your muscles.They are carried out only in interval mode to avoid overvoltages.
For the abdomen, the most effective warming up consists of the following loads:
- Run with stretched knees;
- Imitation of boxing movements with legs wide apart;
- “Butterfly” jumps – arms and legs spread out to the sides in the air;
- Go on a plank - from a position with a focus on the wrists, lift yourself to your hands and back with your toes;
- Horizontal running - positioning like on a plank, arms slightly forward, alternately bend the legs towards the chest;
- Exercise "crab" - with a focus on the arms and legs, stomach up, go into different directions;
- Lift your knees to your chest with arms raised.
You can also perform plank jumps, also sideways and up.After the cardio, start at home with effective gymnastics exercises for losing weight in the abdominal and side area.
A number of crunching exercises
It is impossible to get a beautiful belly and burn fat without these physical activities:
- Crunches.Lay on your back and bend your knees.The lower back is strictly pressed onto the floor.They lift the upper body and shoulder blades with the press, stretch their arms forward and touch their knees.
- Oblique turns.The exercise is carried out in the back.The shoulder blades are raised through the abdominal muscles, turning to the left in parallel, then returning to the lying position and repeating the same, turning to the right.
- Reverse crunches.Place on your back, stretch your arms along the body, bend your knees and lift your legs.The lower back should be pressed onto the floor.When exhaling, the pelvis is torn down and tries to move it behind the head so that the belly touches the hips.The first time it doesn't work, so you shouldn't make too hard.
- Turn with leg lifting.Perform the exercise from the starting position on your back.The ankles are parallel to the floor.When tensing, the legs and upper body are raised and form a V.
Each exercise is repeated at least 5-7 times in the initial phase, gradually increasing the number of repetitions to 15-20.The main thing is to do everything slowly and carefully to avoid injury.
Crunches are the most effective way to burn fat on the stomach and sides at home.In contrast to the abdominal pumps, the deeper abdominal muscles are used in these techniques - the sloping and crossing abdominal muscles.Without training them, fat accumulates over the muscles.
Other effective exercises
There are many effective techniques for burning fat on the stomach and on the sides:
- Can be tilted left and right.A very simple exercise with which you can start gymnastics.Feet shoulder-width apart, back straight.There are dumbbells in his hands.Tilt left and right with the desired amplitude.It will be increased gradually.The exercise can also be expanded: bending back and forth, performing body rotations.
- Climber.Assume the position lying down with your arms slightly forward in relation to your shoulders.Feet on tiptoes, shoulder-width apart.The body is strictly erect.As you inhale, tighten your abdominal muscles, tighten your left knee, and keep your back straight.As you exhale, move your leg back.Then repeat with the right leg.The exercise is performed slowly at first, then the intensity and speed are increased.
- Lunch with curves.The stands of the legs are placed 15-20 cm and the hands put on the ribs.The stomach is pulled and the back is deviated with the left foot to the right, the housing is turned there and the toe of the left leg to the left.You attack aside and stretch your right leg.
- Bicycle.There are several options for this exercise.You start like this: the legs lie on the back and are right angles bent.Hands behind your head.Go to your left leg to the chest, then the right and imitated bicycle movements.Gradually increases intensity and amplitude.
- Superman.An interesting exercise that is performed lying on your stomach.They bend Doha, raise their arms and legs and try to stay in this position for 10-15 seconds.After a little practice they bring the time down to 1 minute.
Each of these exercises is first carried out in 1-2 approaches of 7-10 repetitions.Then you can bring the number of repetitions to 20-30 and approach 4-5 times.
The technique of execution of the bar
Static exercise is effective but very difficult to perform.It will practice mastering it.First, you can hold the bar for no more than 15-30 seconds.Gradually the time is increased to 4-5 minutes.Professional can stand in the bar for up to 10 minutes.
Planck execution technique:
- Put your hands strictly under your shoulders and lean on your elbows.
- The legs are slightly extended, stand on socks.
- It is necessary to ensure that the back and legs form a continuous straight line.
- You can do the bar separately from other exercises, increasing the time by 5 seconds per week.
For example, the page should switch to heavy shapes of the bar, for example, should only take place after long training.If the usual charge is simply specified, you can connect other options.
Sidebar in Dynamics
Very effective but rather complicated exercise:
- Lay on the right side, bend your hand on the elbow and lean on it.
- The legs are smooth, sideways must rest on the floor so that the feet are at an angle of 60 degrees relative to the surface.
- The left hand is on the thigh, the lower back is straight.
- Breathe out the pelvis and keep the muscles of the back and the press back in tension for 3-5 seconds and return to the IP.
There are enough 20 repetitions even if an experienced athlete achieves an excellent result.
How to increase the effectiveness of classes
In order for the loading for weight loss and side effects at home to be truly effective, it must be combined with the right lifestyle.It involves much more than regular exercise.
Real nutrition
Diet is the main condition for burning fat.It is inseparable with physical activity and correct exercises.
The following principles are included in the rational diet for weight loss:
- rejection of fast food, flour, sweets and semi-solid products;
- Increasing the 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 useful fats - unrefined vegetable oils.
To lose weight, you have to eat.But this food shouldn't be wrong.Steam, baked dishes, maximum plant fibers and a minimum of animal fats - the basis of the right diet that results in the result.
Massage to increase efficiency
You don't just have to fight fat deposits at the level of performance.Vacuum or massage is very effective and professional techniques that can be ordered by a masseur.They go to the procedures in courses - from 10 to 20 sessions with a break.
High daily activity
To lose weight, you have to move.It is not necessary to carry out endless exercises - you can run, run, often go to work, business.Active break is preferable to lie in front of the television.But this habit in itself must be developed.
Losing weight and pages takes 2 to 6 months - you can achieve significant results for such a period.However, it is important to consider that you have to change your lifestyle.Otherwise, every kilograms and centimeters will return even faster than they went.