In the weight loss process, after some regular training time, the body begins to acquire a certain shape and becomes fit.In this article we will say and show which exercises you can remove the stomach and sides, including their name, the execution and duration technique.And also reveal the secrets on how to get results faster.
It is true, to remove fat from the body in some areas is not that simple.The problematic areas are particularly evident when you put your pants, since these folds strive to go out.It is not yet possible to draw a stomach.To get rid of it, it is necessary to reduce the total quantity of fat in the body.
Do not be angry, because in this article we will tell you everything you need to know about how to remove extra folds from the belly and the team.
How to cope with excess fat in life
Perhaps at this point you are already visiting the gym, trying to follow the calories and try to be active every day.But while other places on your body gradually get in shape, it happens that even the most effective way to remove the stomach and sides with great difficulty allows you to obtain at least some results.
The reason for this is a series of physiological factors.Blood circulation, metabolic rate, hormonal background and consumption/combustion of calories: all this affects the rapidity with which fat leaves the problematic areas.
Insulin resistance is the main reason why many people have many fat deposits on their sides and return.
Cortisol and insulin are the main hormones that contribute to the accumulation and maintenance of fat cells in the problems.
Studies have shown that fats are often accumulated in men on the stomach and women on hips and buttocks.
Cortisol is also known as the stress hormone in the body.When its level is high, a series of excess adipose tissue in the problem areas takes place even faster.
Insulin is a hormone that allows sugar to penetrate the cells.After eating something sweet, insulin begins to be produced.
It allows sugar to penetrate the bloodstream and from there to the body's cells, providing them with the energy necessary for the normal functioning of all metabolic processes in the human body.If there are many sugars, insulin -resistance is produced, which complicates the entry of glucose into the cells.
This energy, which has not been used correctly, is deposited in the form of fat where possible, and in particular on the stomach, around life, the lower back, to the hips and the buttocks.
But don't miss hope, because we have collected the best ways to put our body in order.
#1.Restore excess weight
As mentioned above, the problem with fat deposits on the sides and the stomach is very stubborn.He keeps himself on the body, like a girl for her mother on the first day of the kindergarten.
You have to think long -term.The percentage of fat in the body should not be more than 12% for men and 17% for women, if this percentage is higher, it will be more difficult to cope with an excess weight.
Don't worry where the fat leaves first, until you reach the recommended interest, the main thing is that she leaves.
Try to increase the quantity and improve the quality of sleep if you want to lose weight in general.A study showed that those who slept only five hours per night had more fat deposits in the abdomen than those who slept eight hours.
#2.Calorie deficiency and correct nutrition
We are honest in front of ourselves.Can you maintain calorie deficiency every day?How do you know?Follow this or just guess?
The number of calories consumed is the most important part to get rid of fat folds on the stomach and on the sides, because without a negative energy balance all the fats accumulated in the body there is no reason to burn.
Except for the diet, the triglyceride accumulated in fat cells is separated from free fatty acids, leaving them to move to those parts of the cell that will help to burn them to produce energy.
As a result, the number of fat cells is reduced and you are losing weight.
Exclude the sugar from your diet, which will reduce the visibility of the fat folds on the stomach, the sides and the lower back.
It was also discovered that eating a large amount of fructose (corn syrup, for example) increases the volume of the abdomen as a whole.
You are also far from sweet drinks (soda, for example), since they lead to an increase in fat deposits in the abdomen.This includes dietary soda, which contains zero calories.
Make sure the diet contains a sufficient quantity of useful fats that help you get rid of stubborn fats in problems.
The menu for each day should have a sufficient amount of fiber.A study has shown that an increase in the consumption of soluble fiber of 10 g per day helps to get rid of almost 4% of the visceral fat on the abdomen.
Add more proteins to your diet to get rid of fat folds on the lower back.A study has shown that a high protein diet helps to reduce the number of folds on the stomach.
And the last, but not less important: to reduce the amount of alcohol consumed, since it is associated with the deposition of fat on the stomach.
#3.Add to Dietetic products that burn fat
Caffeine is an important nourishing in the fight against fat, because it contributes to the production of a group of hormones called catecholamine.These include adrenaline and norepinephrine.
These hormones are needed to stimulate receptors in fat cells, increase the metabolic rate and increase blood flow to the fat tissues.
The reception of additives with caffeine and other nutrients to combat fat gives a charge of energy with a deficiency of calories, attenuates a feeling of hunger and reduces the appetite, while causing fat loss through thermogenesis.
#4.Take care of cardio
Try to be more active in everyday life.A study has shown that every 15 minutes of a sedentary lifestyle leads to an increase in life of life of 1.27 mm.
Try to improve and increase the quality and quantity of sleep if you want to lose weight in general.A study showed that those who slept only five hours a night had more fats on the stomach than those who slept eight hours.Therefore, we sleep as it should be: we remove the stomach and sides with a minimum of effort.
Previously, it was often said that the cardio "often makes" because it burns the muscles and not the accumulated fatty acids.But that's not the case.
If there is free time, then it is better to add a little cardio of moderate intensity to your training plan: a cowardly race, a bicycle, a frisby or a dance.
This will contribute to the combustion of calories and will get rid of the folds.
And if there is not enough time, then it will be better to try cardio training at intervals, in which high intensity periods are replaced by recreation or recovery intervals.
Both of these methods influence the total number of calories spent per day, help to cause physiological changes in fat cells, which help to get rid of fat on the sides and the abdomen.
Do not forget the training of the force, but it is better alternating to lose weight and sides at home with a family cardio training.
#5.Perform the training of the force
To clarify the situation: these exercises will not eliminate fat deposits if there is no caloric deficit.And they will not be a magical potion with which you will get a beautiful and flat belly in a short time.
To begin with, select those physical exercises from the list that appeals to your liking.Absolutely all exercises of the following list can be performed at home.In the breaks between training, you can ride a bicycle for a variety.
Give preference to training at high intensity intervals.They give the maximum effect when it comes to downloading fat and increasing muscle mass.
A series of fatty exercises on the stomach
This is not a daily training program to burn fatter, it is better to engage in a day, alternating it with the race, to lose weight for a shorter period.
For each exercise, select 30 seconds, try to perform them initially slowly, paying attention to details.It is recommended to perform these exercises in front of the mirror so that it is possible to check the technique of performing certain movements.Do not forget to correct the intermediate and final results in the diary or take a photo.
1.
- Approaches: 3-4
- Repetition: 15-20
Find the crossroads for pull -Up and let the body hang freely in a straight line in the air.Fold the knees and lift over the sides.
The emphasis should be placed on the strengthening of the abdominal muscles and not only on the increase in the hip.
2. Shooting
- Approaches: 2-3
- Repetition: 6-15
It doesn't matter how strange it is, but the shot is aimed at elaborating the abdominal muscles, especially at the time when the body raises.
3. Russian Twist
- Approaches: 3-4
- Repetition: 10 on each direction
- Sit on the mat, fold the knees and fold back, straighten the chest and backwards.
- Keep the handlebar with both hands, perform a turn of the body on the left and then to the right.
- Try to make the knees resistant during movement.
- To complicate this exercise, lift your legs from the floor.
4. Mobile phone
- Approaches: 3-4
- Repetition: 15 on each direction
Take a pose as for push -ups.Lift the left knee as high as possible to the chest, then turn it slightly as if you were trying to touch them with the right shoulder.
Back to the initial position, then repeat the same with the right foot.Perform all restless repetitions.
5. Lumberjack
It can be done with a weight or any other weight, but you can try other weight exercises, they are very effective in burning calories.Otherwise, try the exercises with dumbbells for weight loss of the whole body.
- Start with a standing position, holding a handlebar or weight in the chest area.
- Then slowly turn the body in one direction, simultaneously crouched.
- Consider the handlebar on the external side of the ankle in the touch.
- Then get up and turn the body in the other direction, raising your hands with dumbbells over your head.The movement should be like a cross cut a tree.
6. Lateral bar on the elbows with the lifting basin of the basin
- Take the position of the sidebar on the elbows, put one leg over the other.
- Straight the pelvis from the ground and keep the body right on the same line.
- It is necessary to strain the muscles of the press and the buttocks and keep them thus during the movement.
- Low up slowly and raise the hips to the ground, keeping the body straight.
7. Scalas
- Take a pose for push -Up, keep your body directly.
- Fold the left leg to the knee and bring it to the right elbow.
- He reports the knee and immediately perform the same action on the right foot.
8. Lateral bar with hand kidnapping on the side
- Take the position of the sidebar, the elbow should be under the shoulder, one leg on the second.
- Torn the pelvis from the ground and straighten the body.
- Raise your hand and lower it under the body on the back.
- He slowly returns to the starting position.
9. "Spider-Man" excess
- Take a pose for push -ups.
- Start lowering the chest on the ground and take the left leg to the bent side on the knee and bring it to the elbow.
- Back to the starting position and repeat the movement with the other foot.
10. Plant with curves
- Take the laying of the bar on 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, raising your hand, allowing the legs to rotate with the body.
- In the end of the movement, delay, then slowly returns to the starting position and turns on the other side.
11. Mermaid
- You have to lie down on one side and bend your legs, foot on the foot.
- Put your hand behind your head.
- Then he raises his feet and torso at the same time, without snatching the hand on which lies from the ground.
- Tighten the press muscles before sinking slowly to the ground.
12. Bridge of crab with your hands
- Take the laying of the bridge, resting your arms and legs on the floor and lift your hips from the ground.
- Raise your hips even higher, raise your right hand and bring it to the left side.
- Let the body turn with your hand.
- Back to the starting position, do the same on the right side with your left hand.
13. Transforming the body with an elastic band
- For this exercise, you will need an elastic rubber, fixed approximately at the chest level.
- Keep your hands extensive in front of the chest, holding the gingival handle.
- Then pull the elastic band, rotating the body from the wall, shake the press muscles, while the legs remain motionless.
- Back to the starting position, then repeat on the other side.
14. Turn on the body on fitball
- Put the upper part of the back on the fitball, fold the knees and put on the floor.
- In the tense arms, you can keep a handlebar or a ball.
- Then start slowly to turn the extended arms upside down and the body from one side to the other.
- Tighten the muscles of the abdomen and buttocks during the execution of the curves.
15. The bench
- Fix an elastic rubber to the abdomen.
- Take the handle in your hands and keep them at the chest level, extending your arms forward.Width of the shoulders of the legs.
- Tighten the press muscles and buttocks and pull the elastic on yourself.The knees are slightly folded, the body is straight.
- He stretches his arms forward and repeat the movement.
16. Planck with touch of the hands of the foot
- Take a pose for push -Up, hands on the same level with your shoulders, your legs together.
- Based on the left leg, take the right to the left and tap your feet with your left hand.
- Lie in this position for a second and set foot and arm in place.
- Make the same with the left foot and the right hand.
#6.Try of high intensity circular training
The best way to use strength training and exercises to burn fat on the stomach and sides is their structure in circular training.
And there are several reasons:
- Increase in combustion of calories and metabolic effect;
- Improved blood circulation, heartbeat and catecholamine emission;
- Short and intense training increases the effectiveness of the time used;
- Tone and develop muscles when fat burns.
Here is a small but effective training with a series of exercises with folds on the sides, in the lower back and in the abdomen.Just finish the first cycle without stopping for 10 minutes, relax for 2-3 minutes, then go to 2 and perform it in 10 minutes.
This is an exhausting and tough training style for 20 minutes, but in any case it will bring results.
Cycle n.1
| Order | Exercises | Repetition |
| A1 | Pull -Ups | 10 |
| A2 | Cup squat | 10 |
| A3 | Lifting | 10 |
| A4 | Fins | 10 |
Cycle n.2
| Order | Exercises | Repetition |
| A1 | Girey twins | 10 |
| A2 | The push of the horizontal block | 10 |
| A3 | Squat with a bar | 10 |
| A4 | Army bench press | 10 |
Conclusion
At first glance, it may seem that it is not so easy to get rid of the folds on the sides, in the lower abdomen and in the back.An effective training plan, the knowledge of the physiological processes of fat loss, proper nutrition is the key to reaching a good thin life of which it can be proud.
Do not forget that it will be possible to guide these folds only when the total percentage of fat in the body decreases.
Now that you know everything, it's time to act and get the desired results.