The figure of fat beautiful curves and remove from the body, we recommend exercises for slimming belly at home. To consume, despite the fact that many experts recommend the elimination of fat on the belly visit the specialized training and the exact number of calories, achieve excellent results and at home. But the normal rocks, fast fat burning and slimming can't offer the press.
The problems of training, not only in the inefficiency of the exercises, but also in the wrong approach in General. The Training should be complex to the maximum load on all the muscles of the peritoneum. For the supply to lose weight, follow the calorie deficit, to lead an active lifestyle and to exercise regularly.
Causes for the formation of obesity in the abdominal area
Before you start the fight with the fat in the abdominal area, you need to understand why it is precisely here that it is moved. In addition to the outer unattractiveness of the full abdomen, the deposition in this area can lead to the development of serious diseases.
Among the most important reasons of sediments:
- Genetic Predisposition. A common cause for the formation of fat in the belly. Exactly for this reason, the most difficult to fight, because if the next of kin, the body was in the shape of an Apple, so the probability is the same figure. In this case, the sediments will accumulate primarily in the abdominal area. The only solution to the problem, the elimination of excess fat in the entire body.
- A Metabolic Disorder. With age, the metabolism slows down, therefore the probability of formation of fat increases deposits.
- A sedentary way of life. The modern pace of life does not allow a lot of time on the legs. The work in the office leads to a longer remaining in one Position, so less calories are consumed than used, and this leads to the formation of fat.
- Overeating. It is not only important to the right thing, but eating the necessary amount of calories is calculated on the Basis of physical activity and body weight. For the elimination of fat deposits of a calorie need to create a deficit.
- Stress. Nervous Stress homeopath table on the state of the body in General, but primarily to increased levels of cortisol. An increased level of this hormone leads to deposits in the area of the waist.
- The change in the hormone levels. Changes in hormone levels may lead to a disturbance of the whole organism. After 40 years, the level of sex hormones decreases, leading to a higher body weight, especially in the area of the waist. In this case, you should either move more, or reduce the number of calories in the diet.
Obesity in the sides and the belly, but not the way complete with the wonderful tablets or drops. Requires constant work on yourself, including proper nutrition and special exercises for burning fat.
The rules of the exercise
In order to eliminate fat fast from the area of the hips and abdomen, in the implementation of the exercises should adhere to certain rules:
- Complex exercise. To get rid of fat deposits that just do not have enough swing press Nation for th slim waist. Required cardiopatia and special training for muscle, combine the corset with the load on the hips, stomach and back.
- A maximum of a varied program. It is recommended that parts Intensive Training on Cardio (15-20 minutes) and exercises to burn fat (15-20 minutes). The exercises to cover all muscles.
- Long-Term Training. Difficult to have a visible effect when less than 30 minutes. Only after 20 minutes of exercise, the fat burning begins, so a short lesson can only fat to strengthen the muscles of the waist, but not to the combustion of the body.
- Regular Lessons. The effectiveness of the training depends on their regularity. The optimal mode of teaching – through the day. For faster burning of fat exercise for every day use. The minimum frequency duration of training is two times per week. For a quick weight reduction of the emphasis on Cardio Training.
- The right diet. For the quick burning of body attention and diet need to fat. Eat it is recommended, in the context of a calorie deficit. If you don't limit yourself to the diet, lose the weight impossible, even in the case of the daily and intense workouts. Therefore, for proper nutrition is necessary to calculate the correct number of calories in the table on the basis of their weight and their physical activity.
- The use of dumbbells. The efficiency of the exercises you can use dumbbells. In the case of their absence can plastic bottles be used with water or Sand.
If you follow these recommendations, you can get rid of fat in the abdominal area and to the side just a few weeks, the press of hardness and Definition.
Of complex effective exercises
The execution of the exercises is an indispensable part of the program of reduction of weight, and allows you to get rid of excess weight in the abdominal area and sides. In order to achieve significant results, you should the exercises combine with the right diet. Consider the most effective set of exercises for burning fat in the abdominal area.
Vacuum
The basis of this exercise, proper breathing is. Starting position – on all fours, the arms at the elbows. You need to take a deep breath and relax your abdominal muscles. Then gently exhale, pulling the stomach in. You will remain in this Position, you should have at least 30 seconds.
The slopes on the sides
The complex strengthens the muscles to the side. Stand up straight, feet on width, lift the hands over the head. Meet the inclination of the hull in the direction of so as to get a feel for the tension of the muscles on the other side. In this Position, a life expectancy of 15-20 seconds, then do the tilt in the other direction.
Leg raise sitting
Have to sit on a chair, keep the back straight. To place the hands under the feet so that you land with the hand down. Deep breath in and out. You lift the king's meadow, and press them to the chest of drawers. In this Position, you must stay on for 8-10 seconds.
Ironing with twists and turns
This exercise is very useful not only for Newspapers but also for the back, hips and legs. To take the Position of the strap, and socks, and the elbow in contact with the ground. The body should be flat. In this Position, you must hold for about 30 seconds, then make a u-turn in the Position of the side bar. You must keep the body of a Hand on the forearm and socks. In this Position, even half a Minute will need to abide by. Make a turn and for a second Hand.
Circular Rotation
This exercise allows you to have a good load of the whole press. You will need to lie on the floor, bend the king's meadow and lower the feet. Lift the upper part of the housing, and a rotation in Hand, trying to write to a full circle. It is extremely important that the legs and thighs remain in the same Position, not to turn the page. Circular Rotation at least 5 times should perform in any direction. All movements must be slow to do, and breathe in a quiet pace.
Twist
The most common exercise for a slim waist. It is not only an excellent result, but also the ease of execution. Should lie on your back, bend the legs and the feet to implement carefully to the ground. The hands under the head, folded them in the castle. Take a deep breath, slowly lift the upper part of the trunk. The closer the head is to the waist, the more effective the implementation is more complex. On the exhale return to the starting position.
The rise of the pelvis
An excellent facility for the training of the lower and middle part of the peritoneum. Starting position – lying on the back. The legs should be stretched upwards and bent a little. The hands stretched along the body. Slowly lift the pelvis as high as possible, with the stay for a couple of seconds. Movements must be carried out by the muscles of the abdomen and the legs and the pelvis, not on the side to go.
The side twist
You need to get down on the carpet, put the hands under the head and bend the legs so that the feet touch the ground. Lift your upper body by the left shoulder to the right. The right part must be stationary. Thereafter, the complex to the other side of the can.
Cliffhanger
Dynamic and Intensive system, the process of burning of fat in the entire body. You need to take the prop into the ground on his outstretched hands and socks. King's meadow need to tighten a leg on the chest of drawers. Again a leg in the starting position and perform the movement with the other foot. On the first level, you can the complex of the elbow, gradually increasing the load.
Bike
Classic-complex for strengthening the muscles of the waist. Must lie on the floor, hands under the head, and the legs to lift, bend meadow of the King. The rights to king's meadow should pull to the chest, straighten the leg and pull the left king meadow to the chest of drawers. The legs constantly change. The Tempo of the movements is not as important as a careful muscle tension. The belly need to make an effort to feel twist a wheel of the Bicycle.
The housing in the side bar
The optimal movement for oblique muscles. There are also people with a minimum physical Training. It offers a high level of stress and efficiency. But it is not recommended if you have severe pain or diseases of the lumbar spine. Should focus on the legs and the hands and stretch the whole body. Do the pelvic tilts on the floor. Also important is the avoidance of bending the back. The movements should be smooth and supple. In the implementation of the complex should be deep and calm breathing.
Twisting with raised legs
Lie on your back, legs straight up and crossed them. Lift the torso as far as possible to the top, and hands reach is to his feet. In the case of the execution of the movement, particular attention must be on breathing. On the exhale, lift the body, and inhalation – back in the starting position.
Jiggle Socks
This complex helps to even effective to strengthen the muscles and reduce the belly. You will need to lie on the floor, hands under the head. The legs should be lifted a little, socks stretched out. You tear the shoulders from the floor and stretch forward. To lower a foot to the floor, gently reach for your toes. Leg back to the starting position. Repeat the movement of the second stage. It is extremely important to back against the floor. For beginners, you can simplify the complex. For this movement, the shoulders must perform without the need for lifting.
The rise of the legs lying
A simple exercise for the home. On the backs of the hands lie along the body. Gradually lift one leg to the height of 50-60 degrees. In this Position, the leg of a delay for a few seconds. Slowly, and with the exhalation, the leg falls. You have to plant after 10-15 times per leg. The lifting of the legs and at the same time. For the complexity of the movement when lowering the legs should not touch the ground.
Twist with lunge
The feet should be on the floor, and the legs are bent. To place the hands under the head. Successively pulling on one leg, trying to keep up to the chest of drawers. In the case of the execution of this movement, not only the legs but the back have to move. Need to exhale while bending and inhale when you return to the starting position. It is important to do all movements in a slow pace and to breathe quietly. Run after 5-10 movements for each leg. For complications of the complex of the two should raise instead of a leg.
All of these exercises are easy enough for beginners and very effective for the reduction of the weight on the abdomen and weight loss in General. If 2-3 times a week, for at least 30 minutes for the execution of the complex, you can have a thin waist.
Aerobic exercises
Implementation of the complex for a slim waist can the press strongly to get rid of belly hanging and in order to bring the internal organs. But if it's excessive obesity, the use of this complex can be a little loss for a quick weight. Muscles to swing, but the fat remains in the stomach. So, the diet should contain fewer calories.
In this case, the intense Aerobic exercise is recommended, which stimulate the burning of oxygen and also provide an acceleration of the process of burning calories and losing weight. For quick weight loss, Nordic walking, dancing, Jogging, swimming, active sports should be. The combination of the complex to allow for an active lifestyle and proper nutrition, you are purchasing a beautiful and smart waist. To accelerate the weight loss time and frequency of the workouts increase, and offer calorie deficit in the diet.