In the process of weight loss, after some regular training time, the body begins to acquire a certain way and is fit.In this article, we will count and show which exercises you can remove the stomach and the sides, including their names, the technique of execution and duration.They also reveal the secrets how to achieve results faster.
It is true that removing fat from the body in some areas is not so simple.The problem areas are especially noticeable when you put your pants as these folds strive to get out.It is not yet possible to draw a stomach.To get rid of them, you need to reduce the total amount of fat in the body.
Don't be upset, because in this article we will tell you everything you need to know about how to remove extra folds from the belly and the sides.
How to deal with excess fat at the waist
Perhaps at this moment you are already visiting the gym, trying to follow the calories and try to be active every day.But while other places in your body are gradually in shape, it turns out that even the most effective way to remove the stomach and the sides with great difficulty allows you to get at least some results.
The reason for this is several physiological factors.Blood circulation, metabolic rate, hormonal background and consumption/calorie combustion - all this affects the speed with which fat leaves from problem areas.
Insulin resistance is the main reason why many people have many fat deposits on the sides and back.
Cortisol and insulin are the main hormones that contribute to the accumulation and retention of adipose cells in problem areas.
Studies have shown that in men, fat is more often accumulated in the stomach and women in hips and buttocks.
Cortisol is also known as stress hormone in the body.When its level is high, a set of excess adipose tissue in problem areas occurs even faster.
Insulin is a hormone that allows sugar to penetrate the cells.After you ate something sweet, insulin begins to be produced.
It allows sugar to penetrate the bloodstream and from there to the body's cells, providing it to the energy needed for the normal functioning of all metabolic processes in the human body.If there are many sugars, insulin resistance will be produced, which complicates the entry of glucose into cells.
This energy, which has not been used correctly, is deposited in the form of fat whenever possible, and especially in the stomach, at the waist, in the lower back, the hips and the buttocks.
But do not lose hope, because we take the best ways to put our body in order.
#1.Redefines overweight
As mentioned above, the problem with fat deposits on the sides and stomach is very stubborn.She holds her body, like a small child for her mother on the first day of the kindergarten.
You need to think in the long run.The percentage of fat in the body should not exceed 12% for men and 17% for women, if this percentage is higher, it will be more difficult to deal with overweight.
Don't worry about where fat comes out first, until it reaches the recommended interest, the main thing is that it leaves.
Try to increase the amount and improve sleep quality if you want to lose weight in general.One study showed that those who slept only five hours a night had more fat deposits in the abdomen than those who slept eight hours.
#2.Calorie deficiency and proper nutrition
Let's be honest in front of ourselves.Can you keep calorie deficiency every day?How do you know?Do you follow this or just guess?
The number of calories consumed is the most important part to get rid of fat folds in the stomach and sides, because without a negative energy balance, all accumulated fat in the body is no reason to burn.
Subject to the diet, the triglyceride accumulated in adipose cells is separated from free fatty acids, letting them move to parts of the cell that will help you burn them to produce energy.
As a result, the number of adipose cells is reduced and you are losing weight.
Delete the sugar from your diet, which will reduce the visibility of fat folds in the stomach, side and lumbar.
It was also found that eating a large amount of fructose (corn syrup, for example) increases the volume of the abdomen as a whole.
Stay away from sweet drinks (soda, for example) as they lead to an increase in fat deposits in the abdomen.This includes dietary soda, which contains zero calorie.
Make sure the diet contains enough useful fats that help you get rid of stubborn fat in problem areas.
The menu for every day should have a sufficient amount of fiber.One study showed that an increase in soluble fiber consumption by 10 g per day helps to get rid of almost 4% of visceral fat in the abdomen.
Add more protein to your diet to get rid of fat folds in the lower back.One study showed that a protein -rich diet helps to reduce the number of folds in the stomach.
And the last but not least: reduce the amount of alcohol consumed as it is associated with stomach fat testimony.
#3.Add to dietary products that burn fat
Caffeine is an important nutrient in the fight against fat because it contributes to the production of a group of hormones called catecholamines.This includes adrenaline and norepinephrine.
These hormones are necessary to stimulate receptors in adipose cells, increase metabolic rate and increase blood flow to adipose tissues.
The reception of caffeine additives and other nutrients to combat fat provides a load of energy with calorie deficiency, dulls a feeling of hunger and reduces appetite, causing fat loss through thermogenesis.
#4.Take care of the cardio
Try to be more active in everyday life.One study showed that every 15 minutes of a sedentary lifestyle leads to an increase in the waist of the waist by 1.27 mm.
Try to improve and increase the quality and amount of sleep if you want to lose weight in general.One study showed that those who slept only five hours a night had more fat in the stomach than those who slept eight hours.Therefore, we sleep as it should be - we remove the stomach and the sides with a minimum of effort.
Previously, it was used to say that the cardio "is thick" because it burns muscles and did not accumulate fatty acids.But that is not so.
If there is free time, it is best to add a small cardio of moderate intensity to your training plan - a cowardly race, riding a bicycle, frisby or dance.
This will contribute to the burning of calories and will get rid of folds.
And if there is not enough time, it will be better to try cardio training, where periods of high intensity are replaced by recreation or recovery intervals.
Both methods affect the total number of calories spent per day, help cause physiological changes in adipose cells, which helps get rid of fat on the sides and abdomen.
Do not forget the strength training, but it is better to switch exercises to lose weight and sides at home with family training.
#5.Perform strength training
To clarify the situation - These exercises will not eliminate fat deposits if there is no calorie deficit.And they will not be a magic potion with which you will receive a beautiful and flat belly in a short time.
For starters, select the physical exercises from the list that will attract your taste.Absolutely all exercises on the list below can be performed at home.At intervals between training, you can ride a bicycle by a variety.
Give preference to high intensity training.They give the maximum effect when it comes to dumping fat and increasing muscle mass.
A set of fat exercises in the stomach
This is not a daily training program to burn more fat, it is better to get involved in one day, alternating with running, to lose weight for a shorter period.
For each exercise, select 30 seconds, try executing them initially, paying attention to the details.It is recommended to perform these exercises in front of the mirror, so that it is possible to control the technique of performing certain movements.Do not forget to correct the intermediate and final results in the diary or take a picture.
1.
- Approaches: 3-4
- Repetition: 15-20
Find the crossbreaks to pull -ups and let the body hang freely on a straight line in the air.Fold your knees and lift them above the hips.
The emphasis should be placed in the strengthening of the abdominal muscles, not just in increasing the hip.
2. Pulling up
- Approaches: 2-3
- Repetition: 6-15
No matter how strange this may seem, but pulling up aims at the elaboration of the abdominal muscles, especially the moment you pull your body up.
3. Russian twist
- Approaches: 3-4
- Repetition: 10 in each direction
- Sit on the carpet, bend your knees and lean back, straighten your chest and shoulders back.
- Keep the dumbbell with both hands, turn your body to the left and then to the right.
- Try to make your knees tough throughout the movement.
- To complicate this exercise, lift your legs from the floor.
4.
- Approaches: 3-4
- Repetition: 15 in each direction
Make a pose as for push -ups.Lift your left knee as high as possible to the chest and then turn -lightly as if trying to touch them with the right shoulder.
Return to the starting position and repeat it with the right foot.Perform all repetitions without rest.
5. Lumberjack
This can be done with a weight or any other weight, but you can try other weight exercises, they are very effective in burning calories.If not, try to exercise with dumbbells for weight loss from the whole body.
- Start with a standing position, holding a dumbbell or weight in the chest area.
- Then slowly rotate the body in one direction, crouching simultaneously.
- Consider the dumbbell on the outside of the ankle in the touch.
- Then get up and turn your body in the other direction, lifting your hands with dumbbell over your head.Movement must be like a wooded lumberjack.
6. Side bar in the elbows with pelvis lifting
- Take the position of the sidebar from the elbows, place one leg on top of the other.
- Tear to the floor and keep your body directly on the same line.
- It is necessary to force the muscles of the press and the buttocks and keep it throughout the movement.
- Lower slowly and lift the hips on the floor, holding your straight body.
7. Scalolas
- Take a pose for push -ups, hold the body directly.
- Fold the left leg in the knee and light -the right elbow.
- Return the knee back and immediately perform the same action on the right foot.
8. sidebar with hijacking from the hand to the side
- Take the position of the sidebar, the elbow should be under the shoulder, one leg over the second.
- Rase pelvis on the floor and straighten the body.
- Raise your hand and lower -a under your body to your back.
- Return to the starting position slowly.
9. Excess "Spider-Man"
- Make a pose for push -ups.
- Begin to lower your chest on the floor and take your left leg to the folded side on your knee and lightly to the elbow.
- Return to the starting position and repeat the movement with the other foot.
10. Plank with shifts
- Take the bar pose from the elbows, the elbows on the same line with the shoulders, the body is straightened, the legs together.
- Slowly take the position of the sidebar, lifting your hand up, allowing the legs to rotate with the body.
- At the end of the movement, take time, then slowly return to the starting position and turn to the other side.
11. Mermaid
- You need to lie down and bend your legs together, your foot.
- Put your hand behind your head.
- Then lift your feet and trunk at the same time, without pulling the hand you lie down from the floor.
- Tighten the press muscles before slowly sinking back to the ground.
12. Crab bridge with hands
- Take the bridge pose, leaning your arms and legs on the floor and lift your hips from the floor.
- Raise the hips even higher, lift your right hand and lightly to the left side.
- Let the body turn with your hand.
- Return to the starting position, do the same to the right side with the left hand.
13. Turning the body with an elastic band
- For this exercise, you will need an elastic gum, fixed approximately at the chest level.
- Keep your hands extended in front of the chest, holding the gum strap.
- Then pull the elastic band, turning the body body, tighten the press muscles, while the legs remain real.
- Return to the starting position and repeat on the other side.
14. Turning the body in the fitball
- Put the top of the back in the fitball, fold the knees and place them on the floor.
- In your extended arms you can hold a dumbbell or ball.
- Then start slowly to spin the extended arms upside down and the body from side to side.
- Tighten the muscles of the abdomen and buttocks when performing curves.
15. The bench bench
- Secure an elastic gum in the abdomen.
- Take the handle in your hands and hold them at the chest level, extending your arms forward.Leg width of the legs.
- Tighten the press and buttocks muscles and pull the elastic to yourself.The knees are slightly bent, the body is straight.
- Stretch your arms forward and repeat the movement.
16. Planck with the touch of the hands of the foot
- Make a pose to push -ups, hands on the same level with your shoulders, legs together.
- Based on the left leg, take the right to the left and tap your feet with your left hand.
- Lying in this position for a second and put the foot and arm in place.
- Do the same with the left foot and the right hand.
#6.Try high intensity circular training
The best way to use training and strength exercises to burn fat in the stomach and sides is the structuring in circular training.
And there are several reasons:
- Increased calorie combustion and metabolic effect;
- Improved blood circulation, heartbeat and catecholamine emission;
- Short and intense training increases the effectiveness of time used;
- Tone and develop muscles when burning fat.
Here is a small but effective training of fat fall, with a set of folding exercises on the sides, lumbar and abdomen.Just finish the first cycle without stopping for 10 minutes, relax for 2-3 minutes and then go to 2 and run it in 10 minutes.
This is an exhaustive and difficult training style for 20 minutes, but anyway, it will bring results.
Cycle No. 1
| Order | Exercises | Repetition |
| A1 | Pull -ups | 10 |
| A2 | Cup squat | 10 |
| A3 | Push -ups | 10 |
| A4 | Terminals | 10 |
Cycle #2
| Order | Exercises | Repetition |
| A1 | Girey Gemini | 10 |
| A2 | The impulse of the horizontal block | 10 |
| A3 | Squats with a bar | 10 |
| A4 | Army bathroom | 10 |
Conclusion
At first glance, it may seem that it is not so easy to get rid of the folds on the sides, the lower abdomen and the back.An effective training plan, knowledge of the physiological processes of fat loss, proper nutrition is the key to achieving a beautiful, thin waist that can be proud.
Be sure that it will be possible to conduct these folds only when the total fat percentage in the body decreases.
Now that you know everything, it's time to act and get the desired results.