Every woman dreams of the slender figure of screen feet and aspen waist. Many try to achieve their ideal, but was soon put off by the fact that no effect. The stomach and the mouth is really problematic place, in these areas the fat quickly appears, but very slowly descends. To get rid of odious sediment, you need to exercise regularly and eat properly. This is important, because abdominal fat is not only aesthetically pleasing, but that it is dangerous for the health. Let's see, what kind of exercises you can do at home to help you lose weight and to fight against the fat deposits in the abdominal area and the sides.
How you can eliminate fat only with specific places in the body
To lose weight tend to be interested in the question, what kind of exercises or gymnastics can be done at home to cleanse the stomach and the mouth. However, it does not exist, as well as fat deposits go crazy for the whole body more or less uniform, and not in a particular place. Torsion, massage, creams miracle or straps do not help to eliminate fat in a particular place. You can only do it by liposuction, but if you don't eat, some fat of the intermediate layer, quickly resumes. Local thinning is the greatest error of modern men.
For example, when a person performs a torque in the wheel of the press, not the fact that the fat will go with that part of the body. Fats are triglycerides, which are broken down in the body of the fatty acids and glycerin, and then enters the blood, the supply of energy. However, the blood moves around the body, to circulate it in a part not going to work. Therefore, if you are determined to lose weight in your belly and the sides, then prepare for the fat burning first in other areas, and then in the right place.
However, in addition to fashion, how to lose weight in the belly of the sides of the week of the house or in the hot tub, does not exist, is not a good news. The stimulation of the specific muscles (in the specific case of the press) will help to tighten the abdomen. And thanks to such pressure, can significantly improve the aesthetic appearance of the body. On the one hand, these results will be visible, and on the other, it will stimulate the total body-slimming, in which little by little lose fat of the intermediate layer with the peritoneum, and the sides.
If you really get rid of the fat of the house
Lose weight at home is possible, the main thing is to have beach patience, make a plan of action and not to turn away from him. The most important rule you should remember every lose weight, reduce the calorie content of the diet. This can be done in two ways: eating less or eating properly, and exercising. In the opinion of many specialists, the second option is the most relevant. The order of the thinning of the different parts of the body depends on the specific characteristics of the body: a few fat drops evenly, with others – first to lose weight the top, and the third, at the bottom. Therefore, if you want to tighten the abdomen and reduce the waist, you pick up the exercises correctly do diet, regularly occupy. Even if the first has slimmed the chest, do not worry, continue to the lesson, soon positive changes will occur and with your waist.
What can be through any means of eliminating the excess of short-term
As already mentioned, to lose weight fast it is necessary to adjust the power. This is not a strict diet, and balanced diet. Menu planning nutrition help of a dietitian. To lose weight you should avoid stress. If a person has a bad mood, your body produces cortisol (stress hormone), which contributes to the accumulation of fat cells in the waist. You must also refrain from alcohol and sweets and soda, also increase the fat of the intermediate layer. To the people who want to reduce the waist circumference, it must be remembered that the result of an 80% depends on the correct diet, and 20% of the physical load. If the person rarely participate in sports activities, and then immediately eat in excess, then you will not have any effect. In the same way the diet would not give a result without regular workouts.
A slender waist can be obtained by doing exercises using your body weight. Forget about the resistance movements, which will help increase the muscles, so that the circumference of the abdomen visually will increase. Put yourself in a systematic way, but with small breaks. To achieve the desired effect, it is necessary to alternate exercises for slimming the abdomen and sides with cardio. This combination of speed up the combustion of fat and strengthen the heart muscle. To lose weight and raise the body, remove saggy belly, do 2-3 times a week, to speed up passing the result of a training of 4 to 5 times a 7 days. For one of the exercises, choose 4-5 exercises that will be performed by the tail in 3 sets of 25 to 30 times. To accelerate the fat loss, it is necessary to constantly change the exercise to find new options.
Complex, to remove the subcutaneous fat
For weight loss and burning abdominal fat apply different complexes of exercises:
- exercises with the hula Hoop. During the rotation, raises the tone of the muscles, increases blood flow, the metabolism, as a result, the faster you burn fat. In addition, the hula-hoop eliminate cellulite in working in the area. There are the dynamic complexes of exercises with the hoop;
- torque on the wheel press will be effective if a person consumes healthy foods. In the contrary case, the waist circumference will increase by the growth of the muscles and the fat remains in the same site. To achieve the desired effect, lift the body at 45° to the surface, not the top. Beam elevations by tension of the muscles of the press, lift the torso only during expiration. Train to the slight burning sensation, and then stop to prevent the increase of the muscles of the circumference of the abdomen;
- the program of exercises for the abdomen and waist. The difficulty level is different, it is recommended to begin with simple movements, until you get to the more serious;
- a weight loss program with the chest expander. He trains various groups of muscles, allows you to tighten the abdomen, strengthen the back muscles, the buttocks, the legs, the spinal column is not subjected to a heavy load.
There is a range for the more lazy, consists of simple exercises. These movements accelerate the burning of fat, however, this process is a bit slower than if you check the hall of most important classes. Remember, the important thing is not what, as well as the frequency and intensity it is necessary to do a quick exercise to remove the excess.
The most effective training to eliminate the excess of
Exercises with the hula Hoop help you lose weight quickly, in particular in the waist. Start better with the spins. Exercises with the hula Hoop:
- Standing, legs connect, with the hands in the nape of the neck. Gently rotate the hoop with a small amplitude. First, turn to the right and then to the left in 88 times. At the time of the exhalation hold your breath for about 2 seconds, tend the press.
- Stand a little bit apart the legs, the hands behind the head. Turn hula hoop in the sense of the needles of the clock, after several turns earlier, start slowly turning the ring. The number of repetitions – 10 times in different parts.
- The feet connect, please tip-toe, connect the hands about the head. Turn the ring for 10 minutes. It is movement heavy, best to perform after more simple.
- The feet of torque, with the hands in the nape of the neck. Turn the ring to the right, then to the left for 5 minutes. Move only your pelvis.
To work the muscles of the press and faster to lose weight, perform rhythmic exercises. Program for slimming the abdomen:
- Take a horizontal position, put the hands in the nape of the neck. Lift the body and, at the same time, hardware re-tighten the knees to the chest, the abdomen is necessary to drag). After the knee of the left leg pull to the right elbow. Then repeat with the other leg.
- Will be back on the left side, bend your legs, lightly rotate the trunk to the right. Drag the hands to the feet, the knees and the shoulder blade has to lift. Softservices in a minute. Then repeat on the right side.
- Take a horizontal position, bend at the knees. During the exhalation lift the pelvis and abdomen tighten. Set in 30 seconds, then walk down.
- Lie on your back, tighten knees to the body, the hands separate to the sides. Lift the pelvis up and sit down a little bit to the right, when it comes to the knees compressed. Then repeat for the left side.
- Adopt the horizontal position, folding legs. Then expand your knees to the right and left hand. Repeat for the left side.
All of the exercises are recommended to perform 20 times.
To complement the training, you can occupations with the chest expander. These movements are handled by different groups of abdominal muscles and the discharge of the spine. The program of training with the application of expander:
- Lie down, legs set in the expander, hold the handle. Lift the legs at an angle of 90°, while the handle of the machine, pull your abdomen in. Lower the legs, but not completely, and at a distance of 5 cm from the ground.
- Sit down, pull the leg, hold the handle, gently lean to is a player, so that the head had touched the ground.
- At the time of the exhale lift the cover, fold the legs, place it on the handle of the machine.
It is a complex along with the diet helps to remove the fat from the belly and sides.
Lightweight and easy for the lazy
There is a complex for people who do not want to spend much time on more important classes, and losing weight. Exercises that you can gradually remove the excess, for the lazy:
- Stand, back, and legs smooth. Tail lift your legs so that your knees are at waist level.
- Adopt the horizontal position, the arms along the body, alternatively hardware re-tighten the knees to the chest.
- Lie down, lift the leg of between 20 and 30 cm and are developed as a pair of scissors.
- Adopt the horizontal position, with the hands behind the head, legs, lift, bend, lift the shoulders and shoulder blades. Previous start pumping forward and then back is a player.
- Stand, knees bent a peruvian, of the hand setting forward at chest height. Slowly turn to the left and then to the right.
- In the moment of inspiration to tighten the stomach, softservices in 30 seconds, then exhale and relax.
The duration of the execution of each exercise – 15 to 30 seconds. Later, its duration can increase.
More ways to stimulate fat loss
Training methods for slimming the abdomen and the sides are different, but all of them should be rhythmic. Since the fats are burned more rapidly to the accelerating the work of the heart. For these cases, the body stores fat. In the exercises at a faster rate accelerates the burning of fat. Ingredients most important classes accelerate the heart rate and kept for a very long time. These exercises are running, swimming, sports, features cardiovascular equipment, jumping rope. You can choose any weight loss method is right for you or alternate. To speed up the process of weight loss in the belly area and sides, you can use the fat burners. This special additives, containing caffeine, synephrine, yohimbine, etc, of Their take it before a workout to accelerate the fat burning. More gentle and effective for zhiroszhigatelyam for women is L-carnitine. Not worth ğsemántica of results very fast, armen beach patience, practice regularly and eat a balanced diet to. On the subject of choosing the best complex of exercises to eliminate excess fat, it is best to consult a specialist.
The main conclusions of the
Therefore, to lose weight only in the stomach or the sides will not work, since the body burns fat uniformly throughout the body. To speed up the obtaining of a neat trim to the waist, turn hula hoop, do the exercises for the muscles of the press, passes of cardiovascular training. And the best thing is to combine exercise with jogging, biking, swimming, aerobics, etc, As they tend to do exercises to make your house or in the room, decide by yourself taking into account the desired outcome (weight loss, tighten the plate, keep in shape). However, all your efforts will be useless if not to reduce the calorie content of the diet and will not go to the correct balanced nutrition to. To speed up the process of burning fat, you can use special additives.