How to remove stomach and sides at home: the most effective exercises

The belly is a problematic area where millions of men and women are constantly struggling with fat.Even if you have achieved significant weight loss in this area, the result must be continuously maintained.But it also happens that the problem of the belly and the sides suddenly arises - before you know it, your waist circumference grows and your favorite clothes no longer fit properly.Exercises come to rescue in such situations.

Causes of obesity in the abdomen and sides

Belly fat formation is not only an aesthetic problem, but also a dangerous condition in terms of health.All of this are associated with the internal organs, which, with abdominal obesity, are covered with a layer of fat and cease to perform functions.

The usual reasons for weight gain include:

• Poor attitude is a common problem between those who move little and lead a sedentary lifestyle in front of a screen or TV.
• Determining metabolism, slow splitting of fat - a person eats as usual, but his body is no longer able to process such an amount of incoming foods.
• Unhealthy diet - a person is addicted to fast food and food filled with preservatives and chemicals.
• Pregnancy - in women, as a result of child observation and childbirth, fat is deposited on the stomach and sides, after which it is problematic to remove it.
• Fat stress - formed if a person is constantly nervous and worried.

If your weight changes quickly, it causes relaxation and stretching of the skin, causing it to lose its elasticity.If there are sudden fluctuations in body weight, you should be diagnosed by a specialist.

Special techniques for fat burning

At home, in order to remove the stomach and sides, it is necessary to follow certain rules.

Only a comprehensive approach to solving the problem will give the result:

• Different types of loads: heart, strength, static.To burn fat and improve muscle tone, you need to combine different types of exercises.Ideally, high quality training resembles this: 15-20 minutes cardio, the same number of complex exercises for all muscles, 15-20 minutes in the problem area.It is very important to do, sit, sit, lie - to use all the methods available.
• Take care of the classroom schedule, don't miss out.They first train for 15-20 minutes, gradually increasing this time.For effective fat burning, you should participate in at least 30 minutes 3 times a week.This applies to bands in which the stomach and sides are involved.
• Heat and stretch.Before training, the muscles must be heated, the same is done with the joints.After the lessons, they begin to finish the stretch.
• Using sports shells.Don't be afraid to attract dumbbells, fitball, weights in your training.

Recommendations for the use of SAUN zones and food film to activate fat burning are widespread.However, they cause overheating of the body and the benefits of them are small.The thermal effect significantly increases the load on the heart.

Following the rules with regular weight loss exercises and sides at home - standing, sitting, lies - an integral situation to achieve the result.If you deal with incorrectly, rarely, without observing the accompanying requirements, fat will accumulate or persist on the spot.

A plan for effective classes

For the maximum result, combine the following cargo types:

• Heart.Within 15-20 minutes, different types of exercises are performed according to the figure: 30 seconds, 30 seconds of rest, then 45 seconds of work, 15 seconds of rest.This is called Cardio Circle, 3-4 such cycles with 1-2 minutes on holidays are performed for the course.
• Exercises in a position of + standing.This is available in 12 minutes.Do 8-10 different exercises with repetitions 15-20 times and vacation for 10-20 seconds.After every 4, the exercises rest for a minute.
• Stomach exercises + bar.Run up to 12 minutes in the total account.The complex includes up to 10 abdominal exercises.

To increase the intensity of the classes as well as the time of their application, it must gradually.If you are immediately trying to make 2-3 approaches to 15-20 repetitions, you can injure the abdomen, muscles and internal organs.

Types of Exercises Cardio for Belly and Sides

Cardio burns a huge number of calories, accelerates metabolism and strengthens muscles.They are only performed in space to exclude exaggeration.

For belly, the most effective hot -up consists of the following loads:

• Running with high lifting knees in place.
• The imitation of boxing movements with long legs.
• The jump "Butterfly" - the hands and legs in the air spread to the sides.
• Walking to the bar - from the place with emphasis on the wrists, they climb socks in their hands and back.
• Horizontal operation - placing like a board, hands slightly forward, taking turns that bending your legs to your chest.
• Exercise "crab" - with emphasis on hands and feet, belly up, walk in different directions;
• Lifting your knees to your chest with your hands.

You can also run jumps boards, including the sides and upwards.After Cardio, they begin to perform effective exercise to lose weight on the abdomen and sides at home.

A set of song exercises

Without this physical activity it is impossible to achieve a beautiful belly and burn fat:

• Straight crises.Lying on your back, bend your knees.The lower back is strictly pressed on the floor.By lifting the upper body and shoulder blades with the press, they stretch with their hands, touching their knees.
• Oblique twists.Exercise is performed while it is on your back.The shoulder blades are raised from the abdominal muscles, turning parallel to the left, then return to a lying position and repeat the same thing, turning to the right.
• Reverse judgments.Lying on your back, straightening your hands along your body, bend your knees and lift your feet.The lower back should be pressed on the floor.The basin is torn as you exhale and try to move it behind the head so that the stomach touches the hips.This may not exceed the first time, so you should not try too hard.
• Turning with foot lifts.Run the exercise from the original position on your back.The ankles are parallel to the floor.When intensity, the legs are lifted, like the upper trunk, forming a V.

Each exercise is repeated at least 5-7 times in the initial stage, gradually increasing the number of repetitions to 15-20.The main thing is to do everything slowly and carefully to avoid injury.

Crisis execution is the most effective way to burn fat in the stomach and sides at home.Unlike abdominal pumping, these techniques include the deeper - oblique and transverse abdominal muscles.Without processing them, fat will accumulate over the muscles.

Other effective exercises

There are many effective techniques for burning fat in the stomach and sides:

• Leans left and right.A very simple exercise with which you can start gymnastics.Legs-to-shoulders, back straight.There are dumbbells in his hands.Slope left and right with the desired width.Is gradually increasing.Exercise can also be extended: Bending forward and backwards, perform body rotations.
• Climber.Take the place lying down, the hands slightly forward relative to the shoulders.Feet on the shoulder fingers.The body is strictly straightened.As you inhale, stretch your abs, tighten your left knee, keeping your back straight.As you exhale, move your foot back.Then repeat with the right foot.Initially the exercise is done slowly, then the intensity and speed increase.
• Moves with turns.Fixed the legs are placed 15-20 cm, put their hands on the ribs.The stomach is pulled and the back is straightened, diverging to the right with the left foot, the case rotates there and the left foot to the left.They attack the side, aligning the right foot.
• Bike.There are several options for this exercise.They start like this: lying on their backs, the legs are bent at right angles.Hands behind your head.They leaned the left foot on the chest, then the right one, imitating the bicycle movements.Gradually, intensity and width increase.
• Superhuman.An interesting exercise, which is performed, located in the stomach.They bend over to Doha, raising their hands and feet, trying to stay in this position for 10-15 seconds.After a little practice, they bring the time in 1 minute.

Each of these exercises is first performed in 1-2 approaches 7-10 repetitions.You can then bring the number of repetitions to 20-30 and reach 4-5 times.

The Bar's execution technique

Static exercise is effective, but very difficult to perform.It will take practice to dominate her.In the beginning, you can keep the bar no more than 15-30 seconds.Gradually, time is increased to 4-5 minutes.Profi is able to stand in the bar for up to 10 minutes.

PLANK execution technique:

1. The hands are strictly placed under the shoulders, leaning on the elbows.
2. The legs are slightly extensive, stand in the socks.
3. It is necessary to ensure that the rear and legs form a continuous straight line.
4. You can run the rod separately from other exercises, increasing the time by 5 seconds each week.

To switch to heavy forms of the rod, for example, side, it should only be after a long education.When the usual charge is easily given, you can connect other options.

Lateral bar to dynamic

Very effective but quite complicated exercise:

1. Lie on the right side, bend their hand on the elbow and rest on it.
2. The legs are straightened, the lateral must rest on the floor, so that the legs are at an angle of 60 degrees relative to the surface.
3. The left hand is on the thigh, the lower back is straight.
4. Exhale, break the pelvis and hold the back muscles and the type for 3-5 seconds in intensity, return to the IP.

There are several 20 repetitions even for an experienced athlete to get an excellent result.

How to increase class effectiveness

In order to charge weight loss and sides at home to be truly effective, it must be combined with the right lifestyle.Includes much more than regular exercises.

Nutrition

Diet is the main condition for fat burning.It is inseparable from physical activity and proper exercises.

The following principles are included in rational nutrition for weight loss:

• Denial of fast food, flour, sweets and unfinished products.
• increasing the proportion of protein in the body - animals and plant.
• increasing sections of fresh and heat -processed vegetables;
• Regular consumption of fruit, nuts, green.
• Inclusion of healthy fats - non -transported vegetable oils.

To lose weight, you must eat.But this food should not be wrong.Baked dishes, maximum fiber and minimal animal fats are the basis of a proper diet that gives results.

Massage for efficiency

You need to combat body fat not only at the nutrition level.Gap or clasp massage is very effective, as well as professional techniques, which can be ordered by a massage therapist.Procedures are conducted in courses - from 10 to 20 sessions with a break.

High daily activity

To lose weight, you must move.You do not need to exercise endlessly - you can walk, run or walk to work or shops more often.Active recreation is preferable to being in front of the TV.But you have to develop this habit for yourself.

Stomach weight loss and sides last from 2 to 6 months - during this period significant results can be achieved.But it is important to think that you should change your lifestyle.Otherwise, all pounds and centimeters will return even faster than they went.