It's hard to get into the jeans you wore a few years ago?Do you feel losing self -confidence because of fat deposits in the abdomen?Know that you are not the only woman in the world with such a problem.Almost 50-60% of women from all over the world are dissatisfied with their appearance and seeks methods and tools to reduce their waist volume.
If you want a beautiful press, you dream of a perfectly flat stomach and a narrow waist, do our exercises to lose weight at home and lose weight, and are ready to change your lifestyle.This combination has an impressive effect in the shortest possible time and stays with you for a long time.
If you suffer from obesity, it will be difficult to get rid of the fats on your stomach and make it flat.But if you are filled with determination, you have to leave your favorite cupcake, hamburgers, pizza and ice cream completely, instead focus on green leafy vegetables and high -fiber products.Only then can you reduce your waist.
The best way to buy a slender figure is a combination of proper nutrition and a complex of physical exercises.A balanced diet reduces calorie intake and deficiency, and sports help to burn calories and sound to the muscles.We made a complex that can be done at home at least every day to see the result in the mirror soon.
The causes of fats in the waist
The norm is a small amount of fat deposits as it is used to protect the bones and internal organs.But it must be overly severe anxiety.You can get rid of overweight with training and low carbon diet.But first we deal with the reasons:
1. Bad metabolism
With age, metabolism slows down, leading to an active predominance.Women tend to do so than men.You may have surprised some of your friends why they eat fried and sweet, but in most cases it has a flat stomach and in this area the fats always accumulate.The main reason for this is that your friends show higher metabolism than yours.
2. Genetics
It has been proven that the fat cells in the body depend on their genes or their numbers.If your grandparents or parents are overweight, you will have the same problem.There is a type of body structure: in the form of pears and apples.If your body is pear, the weight accumulates in the lower body, such as the bottom.If the body is apple shaped, the fat accumulates in the abdomen.
3. Sitting lifestyle
If you drive a sedentary lifestyle and do not perform physical exercises, spend most of the time on TV or computer, you will inevitably win too much over the next few years.
4. Excessive
If you eat more than you should, make sure you gain weight.If the overdose is combined with a sedentary lifestyle, you will receive it as soon as possible and easily add weight.
5. Incorrect posture in a sitting position
If you do not follow the correctness of your posture and always bend down, make sure that fat deposits accumulate in the abdomen.Always sit, holding your back in direct position.
6. Stress and illness
Stress is one of the main causes of fat accumulation in the waist.Stress increases cortisol levels in the body, leading to an extra centimeter appearance.Diseases such as breast cancer, sleep apnea, arterial hypertension, cardiovascular diseases and diabetes accumulate fatty deposits in the abdominal area.
7. Weak muscles
If the abdominal muscles are fluffy, they can easily accumulate the excess in this area.
8. Hormonal changes
When the age of a woman is approaching the average, the amount of fat in the body begins to increase as a proportion of body weight.The risk of fat accumulation around the waist increases during menopause.In women, hormones play an important role in regulating body fat levels.
The most effective exercises for weight loss and pages with photos
This is the best exercises that help to make a flat stomach at home, as it consists not only of the press and involves intense exercises that contribute to the rapid burn of fat, not just in the stomach.But you must clearly understand that the effect will be stronger and more noticeable, the more effort it will make, and the more comprehensive the issue of fat burning.This means that you can observe proper nutrition with classes and do not rush to extremes, such as a low -calorie diet that compares hunger strike.
1. Screwing
There are no popular movements like the press twist.This is not the most effective, but it helps to strengthen the bark muscles if you combine it with the right diet and you will see the results in a short time.
- Lie on the carpet upwards.Bend your knees, your legs should be on the floor with your entire surface.
- Make your hand behind your head.
- Inhale deeply and break the upper body from the floor.Breathing when you get up.
- Inhale when you return to the starting position.Take a breath when lowering the body to the floor.
- Make 10 repetitions and then repeat in 2-3 approaches.
2. Reverse twist
- Lie on the carpet upwards.Bend your knees, your legs should be on the floor with your entire surface.
- Lower your hands along the body.
- Raise your leg so that the hips are perpendicular to the floor.
- Raise the bottom of the back so that the knee moves towards the chest.
- Inhale when you put your leg on the floor.Inhale when you break your back from the floor and bring your knees to your chest.
- Make 10 repetitions in 3 approaches.
3. Oblique twist
The movement is very similar to the usual screwing, but here you have to turn one shoulder towards the other.
- Lie on the carpet, take your hand beside your head.
- Bend your knees so that the legs do not touch the floor.
- Raise the upper body as with the usual screwing, the right shoulder turning left.The left side of the body should be on the floor.
- Repeat the movement of the other side.Rotate the left side to the shoulder to the right without tearing the right side of the body from the floor.
- Make 10-12 repetitions.
4. Screw with raised legs
- Lie on the carpet upwards.Stretch your legs and cross them.
- Perform the same movements as when using the usual twisting.
- Inhale when you lower your body and cross your legs.Breathing when you get up.
- Make 10-15 repetitions in 3 approaches in a row.
5. Side screwing
Very similar to side screwing.The only difference is that you have to raise your right leg here when you move your left shoulder to the right and vice versa.Tegyen be 10-12 ismétlést mindkét oldalra 2 egymás után.
6. Screwing a bicycle
- Lie on the floor or carpet.Hold your hand on the left and right sides of the head.
- Raise your leg and bend it on your knees.
- Pull your right knee to your chest.By lifting the right knee, you should try to reach your left elbow.
- Illuminate your right leg and pull your left knee to your chest.Raise the upper body and make sure the right elbow touches your left knee.
- Put 10-12 repetitions on both sides 2 in a row.
7. Planck with rounds
Perform an exercise as with a turn.
The purpose of this movement is to work on the back, hips and press.
- Remove the rod position on the floor or carpet so that the knees and elbows are on the floor.
- The glance is controlled, the neck and spine are built in a row.
- Torn your knees off the floor and put your foot on the sock.
- Keep this position for approx.For 30 seconds.Be sure to breathe normally during the class.
- Now, alternately, go to the position of the side bars on both sides of the body for 30 seconds.
Planck with a turn
- Lie on the side of the floor.
- Move your body weight on the right elbow or arm and right foot.Make sure your right hand is bent at right angles.
- Place your left foot to the right.Keep your feet straight.Lift your hips.
- Keep this position for approx.For 30 seconds.If you have experience in performing this movement, you can hold the position for 1-2 minutes.
- Repeat the exercise to the other side.
8. Ears with turns
If you just start working in the press, you should first try to rotate your body.
- Take a step forward with your left leg and bend on your knees.You will feel a stretch at the back of the right thigh.
- Raise your arms parallel to the floor.
- Take a big step forward with your left foot and sit down as if sitting on an imaginary chair.The right foot must remain back and place on the toe.
- Make sure the back is in the direct position.
- Pulls off another leg.
- Make 15 repetitions.
9. It leaned on page
- Stand straight, the legs together.Raise your arm over your head and fold them together.
- Tilt the torso to the left as much as possible to feel stretching on the right side of the body.Keep this position for 15 seconds.
- Return to the starting position.
- Repeat the exercise of the right side of the body.Keep in position for 15 seconds.
- As you can easily keep the situation for 15 seconds, increase this time to at least 30 seconds.
10 Exercise Vacuum
It helps to strengthen the muscles of the abdominal cavity and focus primarily on breathing.
- Stand on quadruple, support the body on your knees and elbows.
- Take a deep breath.The press must be calm.
- Lehel.Tighten the exhalation process and pull in the stomach.
- Keep this position for approx.15-30 seconds
- Make 15 repetitions daily in 2-3 approaches.
11. Raising the legs to the chair
- Sit on a chair, straighten your shoulder, straighten your back.
- Put your hand on your side, down with your palm.Take a deep breath.
- Inhale and the gangster lift your knees so they are close to the chest.
- Keep this position for 5-10 seconds.Do not walk around your back and lean forward the moment the knee is at the chest.
- Lower your feet to the floor.Make 15 repetitions.
12. Walk
Walk is another good practice for beginners.You have to fulfill it if you want to get rid of the fat of your stomach, burns fat deposits throughout the body.A quick walk allows you to monitor gradual changes at least five times a week a week.This low -intensity exercise results in a good load on your heart and promotes metabolism.
13. Running cowardly
After learning a quick walk, you can switch to a cowardly run that promotes easy burning of extra calories in the body.Running a coward helps to preserve the physical shape, stay healthy and continue to fight.
14. Running
If you want to diversify the daily monotone performance of the same training, you can try to run 2-3 days a week.Running makes your heart faster, which burns more calories than walking or jogging.
15. Cardio Training
In order to maintain high quality fat burning and muscle mass, you need to learn how to do your cardio workout properly.Such loads not only reinforce the physical form normal but also to reinforce health
Cardio is one of the best ways to burn a lot of calories and get rid of the excess at the waist.Perform them at least 4-5 times a week for 30 minutes a week and reduce stress levels, increase lungs, maintain heart health and improve sleep.
16. Swimming
Swimming is a very good practice that allows the whole body to sound.Swimming also improves the effect of cardio workout.You need to select the optimum pace of workout that would allow more calories.In the initial stages, it is best to swim at least 1-2 times a week.
Fine products for weight loss
If you think it is overweight, you should immediately reduce the consumption of carbohydrates, fatty foods and start eating food rich in fibers.Below are the products that help you lose weight best.
- Apple: You can use them 3-4 times a day to replace foods with high carbohydrate content.
- Almond: Rich in vitamin E and contains a number of threads that give saturated feeling and reduce the feeling of hunger.
- Green sheets: Rich in fiber and contains very little calories.They help prevent body water delay.
- Avocado: It contains a large amount of fiber and mono -filled fatty acids that promote fatty acids to energy and water.
- Cucumber: It has a high water content and a very small amount of calories.
- Watermelon: 80% of water consists of water and contains very little calories.Watermelon promotes access to the desired waist.
- Puppet: Helps to improve digestion and strengthen muscles, reduce the feeling of hunger and prevent overdue.
Along with these products, it is very important to perform exercises that help you get rid of excess fats on your side.You should combine your workout and diet to burn fat more efficiently.It is important to involve them in the schedule and you will always be in the best shape.
With a complex approach, combining proper nutrition and workout, you can see the results within a few weeks.You can do these exercises at home or under the guidance of a professional coach.If you have the will and determination to make a lot of effort to get rid of your stomach fat, you can easily achieve it.Keep in mind that there is no result without effort, and getting rid of extra pounds is no exception.To accelerate weight loss due to excessive fats, try to avoid rapid carbohydrates, and increase calorie intake every day due to physical activity and a healthy lifestyle.For example, replace the elevator for a walk on the stairs, walk along the street instead of a car or subway.