The fat in the abdomen consists of two layers - surface (subcutaneous) and deep (visceral). The deep layer of fat develops very actively and its large reserves are associated with the development of many chronic diseases, such as diabetes, arterial hypertension and metabolic syndrome. Therefore, for your health, we will understand how to burn fat in your stomach.The best exercises to burn fat in the abdomen
Type exercises (for example, twist) will not help burn fat in the stomach, but only strengthen the muscles. Their execution is a waste of time until the muscles are covered with a greasy layer. What exercises for weight loss and sides are the most effective in fighting fat?To get rid of fat in the stomach and sides, it is necessary to burn calories. It is extremely difficult to transform the stomach with the help of a diet so that you do not eat not only less, but also move more. In this respect, the best way to burn fat is the heart. It responds to heart exercises, the deep layers of fat react better and first of all begin to leave after the start of intense education. Studies prove that cardio exercises for weight loss also lead to weight loss as a whole. You can burn fat in the stomach with the help of ordinary exercises (even without any diet), but in this case the results will not be so impressive. In addition, people who regularly train, as you know, have fewer fat deposits in the middle, compared to those who drive a sedentary lifestyle. Training for fat burning in the stomach - how to correct
The more you train, the faster you will lose weight and burn more fat. Train a few days a week for 30-60 minutes.
Support high intensity if your health allows you to do this. It turns out that high intensity training is more effective in combating fat than moderate intensity exercises. It also offers more benefits to the cardiovascular system. Therefore, train with a heart rate of 60-85% of the maximum pulse permitted. If you are a beginner then start with low -intensity exercises. If you want to develop endurance, then the tension should be increased. Use a heart rate calculator to determine the pulse you need to train.
Use simulators or perform exercises to burn abdominal fat in the countryside. The best education is what he enjoys, corresponds to the level of physical training and also ensures safety and efficiency. Try walking, running, jogging, bike, swimming, Scandinavian walking, etc. If you want to achieve the maximum results, then run fast. If you have problems with joints or rear, then consider classes in an ellipsoid or exercise bike. In addition, consult your doctor about writing the training program that will help you burn fat in the stomach and generally enhance health.
If you are in a very good natural shape, try high intensity training. Includes alternate exercises with low and high intensity for about 20 minutes. Education is intended only for people with a fairly high level of training and is a very effective way to burn fat in the stomach.
Include 2 strength training per week in your program. Yoga and Pilates also belong to this category. The exercises, in order to remove the stomach and the sides with weight, will allow to increase the strength and muscles, but will not help burn a large number of calories and fat in the abdomen. They will also prevent the loss of muscle mass, which occurs during weight loss. After all, after the fat sheets, you will want to have a relief and pump the guy!
Choose the right music. Research proves that music helps to deal with the larger and more intensively and also reduces fatigue. In addition, it allows you to easily adhere to regular training.
Physical exercises for weight loss and sides of the house
We discovered how to burn fat in the stomach. What exercises for weight loss and sides give the best results. But each person's personal characteristics always remain. And it is not always necessary to enter strict measures to burn fat in 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 participate in time. That is, thinking in advance to strengthen abdominal muscles and proper nutrition, you can look good and have a flat stomach at any time of time at any age.Exercise for weight loss and sides is probably the best way to get rid of stomach fat deposits. If you are really seriously set to achieve results, then you should have 1 hour daily for training. There are effective exercises for weight loss of abdomen and sides, however, in this article we will look at 10 of the simplest that can be executed at home. TwistNothing so easily helps burn fat in the stomach as a twist. According to many fitness experts, this exercise takes 1st place in this respect. Make sure you include it in your educational program.Lie on your back, bend your feet, put your feet all over the surface on the floor. Take your hands next to the head or hold crossed on your chest. Take a deep breath. Exhale, lifting the body. Take a deep breath again the moment when reducing the body back.Beginners must make 10 repetitions in 1 approach. Run 2-3 approaches daily. Watch the video above to find out more about the twist execution technique.Twist with body turnOnce you learn to perform a classic twist, you can proceed to their more efficient variant - twist by rotating the case.In this exercise, you must turn the right shoulder on the left side, without tearing the left side of the floor.At the beginning of training, make 10 repetitions in 1 approach. Try to run 2-3 approaches daily. Watch the video above to find out more about the twisting technique with the rotation of the case.TwistExercise is very similar to the previous one, but only here you have to succumb to the same direction in which you turn your shoulder, making all the moves at the same time. The spit rotations aim to process the oblique abdominal muscles. Try to run 2-3 approaches from 10 repetitions daily. Watch the video above to find out more about the technique of performing oblique twist.ReverseYou have probably already noticed that the burning of fat in the stomach involves performing various twist options. Now it's time to become familiar with the opposite. This is an extremely effective exercise, especially for women.It is very similar to the previous ones, but here you have to lift your legs at the same time with the body. Such movements contribute to practicing the inferior type particularly well. Watch the video above to find out more about the technique of performing the reverse twist.Twist with lifted legsLie on your back, lift your legs upright and cross so that one knee is over the other. Inhale and break the body from the floor. Exhale slowly.Run 12-16 repetitions in 2-3 approaches. Watch the video above to find out more about the twisting technique with your feet upright.Twist with "bike"Don't worry, you won't need a bike!Lie on your back, hand your hands next to the head or hold the sides. Pull the floor and bend to the knees. Bring the right knee near the chest and straighten your left foot and stretch it forward. Then bring the left knee close to the chest and straighten your right foot and pull it forward. Alternative moves as if you were a pedal bike.Planck with a cylinderThe bar with the cylinder aims to strengthen the abdominal muscles, hips and lower back. Put your knees and elbows on the floor, reducing the lower legs on the cylinder. The look must be directed forward. Store even breathing. Then tear your knees off the floor and take the position of the bar. Stay in this position for 30 seconds, after which you return and go for the same time.Lie on the floor on the side. Keep the body weight on the right elbow and the right foot. The elbow must be perpendicular to the shoulder and the left foot must be on the right. Don't touch the hips of the floor. Store position for about 30 seconds and increase this time in 1-2 minutes.Repeat for the other side of the body.While in the indicated position, you can lift and reduce your foot to the top. This will allow not only the type but also the hips. WalkCardio is one of the best ways to burn calories and get rid of fat in the body. Walking is an exercise that must be one of the first to include in the curriculum. If you combine 30-45 minutes on foot with a steady pace with proper nutrition daily (or at least 4-5 days a week), then you can notice positive changes in body weight very soon. This low traumatic type of activity is able to accelerate heart rate and metabolism. In addition, walking is ideal for beginners.RunYou should try to avoid adapting the body to loads, which means to periodically change the types of activity. What about running? After all, this is a great way to accelerate the heartbeat, burn calories and get rid of fat in the abdomen!RapIf for some reason the operation is not appropriate for you, try running. Studies show that it is better for burning fat in the stomach, compared to power exercises. In addition, this is a wonderful type of aerobic activity, which is also useful for maintaining a good natural shape.
