In the weight loss process, after a few times of regular training, the body begins to get a certain shape and fits.In this article we will tell you and show what exercises can be removed from the stomach and pages, including their names, implementation and duration techniques.And it also reveals the secrets on how to achieve results faster.
It is true that the removal of fat from the body in some areas is not that simple.Problematic areas are particularly noticeable when you take your pants, as these folds strive to get out.You can't pull a stomach yet.In order to get rid of them, you need to reduce the total fat content of the body.
Don't be nervous, because in this article we will tell you everything you need to know about how to remove extra folds from the abdomen and the side.
How to cope with excess fats in his waist
At this point you may visit the gym, try to follow the calories, and try to be active every day.But while other places of the body are gradually developed, it is the most effective method to remove the stomach and pages with great difficulty, it allows you to achieve at least a few results.
The reason for this is a number of physiological factors.All this affects fatty leaves from problem areas, metabolism, hormonal background and calories.
Insulin resistance is the main reason that many people have a lot of fat deposits on their side and back.
Cortisol and insulin are the main hormones that contribute to the accumulation and preservation of fat cells in problem areas.
Studies have shown that fat in men is most often accumulated on the stomach, in women on the hips and the bottom.
Cortisol in the body is also called stress hormone.If it has a high level, the excess adipose tissue series occurs even faster in problem areas.
Insulin is a hormone that allows sugar to penetrate the cells.After you eat something sweet, they begin to produce insulin.
This allows the sugar to penetrate the bloodstream and from the cells of the body, thus providing them with the energy needed for the normal functioning of all metabolic processes of the human body.If there is a lot of sugars, there is an insulin resistance that complicates glucose penetration into the cells.
This energy, which is not used properly, is located in the form of fat, wherever possible, and especially on the stomach, around the waist, lower back, hips and buttocks.
But do not lose hope, because we have chosen the best methods to arrange our body.
#1.To restore overweight
As mentioned above, the problem of pages and stomach fat deposits is very stubborn.He keeps his body as a toddler's mother on the first day of the kindergarten.
You have to think in the long run.The percentage of fat in the body should not exceed 12% in men and 17% for women, and if this percent is higher, it will be harder to cope with overweight.
Don't worry that fat will leave first until you reach the recommended interest, the most important thing is to leave it.
Try to increase the quantity and improve your sleep quality if you usually want to lose weight.One study showed that those who only slept for five hours per night had more fat deposits in the abdomen than those who slept eight hours.
#2.Caloric deficiency and proper nutrition
Let's be honest before ourselves.Do you manage to maintain calorie numbers every day?How do you know?Do you follow this or just figure it out?
The number of calories consumed is the most important part of the stomach and the fat -on the side, because without a negative energy balance, all fats accumulated in all bodies have no reason to burn.
Relying on the diet, triglyceride accumulated in fat cells is separated from free fatty acids, so it moves to parts of the cell that promotes them to produce energy.
As a result, the number of fat cells will decrease and will lose weight.
Except for the sugar from your diet, which reduces the visibility of fat -wires on the lower part of the stomach, side and lower back.
It has also been found that the consumption of large amounts of fructose (such as corn syrup) increases the amount of abdomen.
Be far from sweet drinks (such as soda) as they lead to an increase in abdominal fat deposits.This includes dietary soda containing zero calories.
Make sure your diet contains enough useful fat to help you get rid of stubborn fats in problem areas.
The menu of every day must be sufficient fiber.One study has shown that increasing the consumption of soluble fiber by 10 g per day will help to get rid of almost 4% of the visceral fats in the abdomen.
Add additional protein to your diet to get rid of fat layers on the lower back.One study has shown that a high -protein diet helps to reduce the number of folds in the stomach.
And the last but no less important: reduce the amount of alcohol consumed as it is related to fat in the stomach.
#3.Add the fat burning dietary products
Caffeine is an important nutrient to fight fat by contributing to the production of hormones called catecholamines.This includes adrenaline and norepinephrine.
These hormones are needed to stimulate receptors in fat cells, increase metabolism speed and increase the bloodstream of fat tissue.
Reception of additives with caffeine and other nutrients to combat fat is energized with calorie deficiency, dampens the feeling of hunger and reduces appetite while causing fat loss through thermogenesis.
#4.Take care of cardio
Try to be more active in everyday life.One study has shown that a sedentary lifestyle increases the waist by 1.27 mm every 15 minutes.
Try to improve and increase the quality and quantity of sleep if you usually want to lose weight.One study showed that those who only slept for five hours at night were more fat in their stomachs than those who slept eight hours.Therefore, we sleep as we should - we remove the stomach and pages with a minimum effort.
Previously, it was often said that Cardio is "thick" because it burns muscles and did not accumulate fatty acids.But that's not the case.
If there is free time, it is best to add a little cardio to a moderate intensity training plan - a coward run, cycling, frisby or dance.
This contributes to burning calories and getting rid of folds.
And if there is not enough time, it will be better to try the interval -custom workout, where high intensity periods are replaced by recreational interval or recovery.
Both methods affect the number of calories spent daily, helps to cause physiological changes in fat cells, which helps to get rid of fats on the side and the abdomen.
Do not forget to exercise, but it is better to have an alternative exercises with familiar cardio training on your body weight and home side.
#5.Do strength training
To clarify the situation - these exercises do not eliminate fat deposits if there is no calorie deficiency.And there will be no magical decoction that will give you a beautiful and flat belly in a short time.
First, select physical exercises from the list that will be attractive to your likes.From the list below, all exercises can be done at home.During the breaks, you can cycle in many types.
Enter the high intensity interval workout.The maximum effect is given during fat dumping and increasing muscle mass.
A set of exercises from stomach fat
This is not a daily training program that burns more fat, but is better to participate in one day and replace it with a run for a shorter period.
For each exercise, choose 30 seconds, try to perform them slowly first, taking into account the details.We recommend that you perform these exercises in front of the mirror to check the technique of implementing certain movements.Don't forget to correct the intermediate and final results in the log or take a photo.
1.
- Approaches: 3-4
- Repeat: 15-20
Find the intersections to pull and let the body hang freely in a straight line in the air.Bend your knees and lift them over the hips.
The emphasis should be placed on strengthening abdominal muscles, not just on the rise of the hips.
2.
- Approaches: 2-3
- Repeat: 6-15
No matter how strange it sounds, but pulling is aimed at developing the abdominal muscles, especially the moment you pull your body.
3. Russian screw
- Approaches: 3-4
- Repeat: 10 in both directions
- Sit down the carpet, bend your knees, lean back, straighten your chest and shoulders.
- Hold the dumbbell with both hands, finish left and then turn the body to the right.
- Try to resist your knees during movement.
- Raise your foot from the floor to complicate the exercise.
4. Cellular
- Approaches: 3-4
- Repeat: 15 in both directions
Take a pose like Push -ups.Raise the left knee to the highest possible chest and turn it slightly as if they were trying to touch them with the right shoulder.
Return to the starting position and then repeat the same with your right foot.Do all repetitions without relaxation.
5. Lumberjack
You can do it with a weight or any other weight, but you can try other exercises with weights, they are very effective in combining calories.If not, try weight exercises to lose weight throughout the body.
- Start in a standing position, holding a dumbbell or weight in the chest area.
- Then turn the body slowly in one direction, squatting simultaneously.
- Note the dumbbell on the outside of the ankle.
- Then stand up and rotate the body in the other direction and lift your hand over your head.Movement should be like a lumberjack cut tree.
6. The side lane of the elbow with the pelvis lift
- Remove the side rod on the elbow, put one leg on the other.
- Torn the pool off the ground and keep the body directly on the same line.
- You need to filter the press and buttock muscles and keep them during movement.
- Slowly lower it and lift the hips to the ground, holding your body straight.
7. Sketolas
- Take a pose for push -ups, keep the body directly.
- Bend your left leg on your knees and put it in the right elbow.
- Return your knees back and perform the same action with your right foot immediately.
8. Side rod by kidnapping the hand to the side
- Remove the side rod, the elbow should be under the shoulder, one leg above the second.
- Torn the pool off the ground and straighten the body.
- Raise your hand and lower the body back.
- Slowly return to the starting position.
9.
- Take a pose for push -ups.
- Start letting your chest on the ground and take your left leg to the side -bent side and take it to the elbow.
- Return to the starting position and repeat the movement with the other leg.
10. Planks with turns
- Remove the rod pose on the elbow, the elbows on the same line with the shoulders, the body straightened, the legs are together.
- Slowly pick up the side rod while raising your hand, allowing the legs with the body.
- Stay at the end of the movement, then slowly return to the starting position and turn to the other side.
11. Sello
- You should lie on the side and fold your legs, your legs on your feet.
- Put your hand behind your head.
- Then lift your feet and trunk at the same time without tearing your hands on the ground.
- Pull the press muscles before slowly sinking to the ground.
12. Cars bridge with hands
- Remove the bridge pose, arms and legs leaning on the floor and lifting your hips from the ground.
- Raise your hips even higher, lift your right hand and put it left.
- Allow the body to turn with your hands.
- Return to the starting position, put the same to the right with your left hand.
13. The body translation with an elastic band
- For this exercise, you will need an elastic rubber, which is recorded at a chest level.
- Hold your hands in front of the chest, hold the rubber handle.
- Then tighten the elastic bar, vice versa from the wall, pull the press muscles while the legs remain motionless.
- Return to the starting position and then repeat on the other side.
14. Translation of the body on fitball
- Put the back top on the fitball, bend your knees and put it on the floor.
- You can hold a dumbbell or ball in your outstretched arms.
- Then slowly start rotating your arms upside down and body from side to side.
- Tighten the muscles of the abdomen and buttocks when you turn.
15. The bench press
- Fix a flexible rubber to the abdomen.
- Take the handle in your hand and hold it at the chest level, stretching out your arm.The shoulder width of the legs.
- Tighten the press and buttock muscles and pull the flexibility on your own.The knee bowed slightly, the body straight.
- Stretch your arm forward and repeat the movement.
16. Planck with the leg hands
- Take a pose for push -ups, hands of the same level as your shoulders and legs.
- Remove the left left to the left and tap the leg with your left hand.
- For a moment it is in this position and put your leg and arm in place.
- Do the same with your left foot and right hand.
#6.Try the circular, high intensity workout
The best way to use strength training and exercises is to build a circular workout to burn the stomach and pages fat.
And there are many reasons:
- Increased burns of calories and metabolism;
- Increased blood circulation, heartbeat and catecholamines emissions;
- Short and intensive training increases the efficiency of the time used;
- Sound and develop the muscles during fat burning.
Here is a small but effective greasy burning workout that has a practical set from the folds of the side, back and abdomen.Just finish the first cycle without stopping for 10 minutes, loosen for 2-3 minutes, then go to 2 and perform in 10 minutes.
This is an exhausting, hard training style for 20 minutes, but anyway it brings results.
1 cycle
| Order | Exercise | Repeat |
| A1 | Pull -ups | 10 |
| A2 | Cup squat | 10 |
| A3 | Push -ups | 10 |
| A4 | Ears | 10 |
Cycle 2
| Order | Exercise | Repeat |
| A1 | Twins girey | 10 |
| A2 | The pressure point of the horizontal block | 10 |
| A3 | Squat with a bar | 10 |
| A4 | Army paste | 10 |
Conclusion
At first glance, it seems that it's not so easy to get rid of the side folds in the lower abdomen and back.The efficient training plan, the knowledge of the physiological processes of fat burning, the key to the proper nutrition to achieve a beautiful, slender waist, to which he can be proud of.
Remember that these folds can only be driven if the total percentage of fat in the body is reduced.
Now that you know everything, it's time to do and get the results you want.