The fat in the stomach consists of two layers - the surface (subcutaneous) and deep (deep). The deep layers of fat are very active, and its large reserves are associated with the development of many chronic diseases, such as diabetes, arterial hypertension and metabolic syndrome. Therefore, for your health, we will think about how to burn fat in your stomach.
Best exercises to burn fat in the stomach
Exercises for newspapers (for example, rotating) will not help burn fat in the stomach, but only strengthen the muscles. Their implementation is a waste of time until the muscles are covered with a layer of fat. What is the most effective weight loss and the most effective weight loss in the fight against fat?
To get rid of fat in the stomach and sides, it is necessary to burn calories. It's very difficult to change your stomach with the help of a diet, so you need to not only eat less, but also move more. In this case, the best way to burn fat is cardio. It is in response to cardio exercises that the layers of fat are best and first begin to leave after the onset of intense training. Studies have shown that cardio training for weight loss also leads to overall weight loss. You can burn fat in the stomach with the help of regular exercises (even without any diet), but in this case the results are not very impressive. In addition, people who regularly train, as you know, have less fat deposits in the waist, compared to those who live an inactive lifestyle.
Exercise to burn fat in the stomach - how right
- The more you train, the sooner you lose weight and burn the more fat. Train a few days a week for 30-60 minutes.
- Support high intensity if your health allows you to do this. It has been proven that high intensity training is more effective in combating fat than moderate intensity training. It also brings more benefits to the cardiovascular system. Therefore, train with a heart rate of 60-85% of the maximum allowed pulse. If you are a beginner, then start with low intensity training. If you want to develop resilience, then the intensity must be improved. Use a heart rate calculator to determine the pulse where you must train.
- Use a simulator or practice to burn fat in the stomach in the open air. The best exercises are enjoyed, matching the level of physical training, and also ensuring safety and effectiveness. Try walking, running, jogging (jogging), biking, swimming, scandinavian walking, and more. If you want to achieve maximum results, then run fast. If you have a problem with joints or back, then consider the class on an ellipsoid bike or exercise. In addition, consult your doctor on the organization of training programs that will help burn fat in the stomach and strengthen health in general.
- If you are in excellent physical form, then try high interval training. It involves intermediate training with low and high intensity for about 20 minutes. This exercise is intended only for people with relatively high levels of training and is a very effective way to burn fat in the stomach.
- Include 2 strength training per week in your program. Yoga and Pilates also fall into this category. Exercises, to eliminate stomach and side by load, will allow for strength and muscle strength, but will not help burn large amounts of calories and fat in the stomach. They will also prevent the loss of muscle mass, which occurs during weight loss. After all, after the fat leaves, you will want to relieve and pump press!
- Choose the right music. Research has shown that music helps to address longer and more intensively, and also reduces fatigue. In addition, it allows you to easily adhere to regular training.
Physical training to lose weight and part of the house
We know how to burn fat in the stomach. What exercises for weight loss and sides provide the best results. But everyone's personal features are always permanent. And it is not necessary to introduce strict steps to burn fat in the stomach. Sometimes it only needs to make some changes to the lifestyle to solve the problem. Fat in the abdominal area can cause negative health consequences if you are not involved in its removal in time. That is, first think about strengthening the abdominal muscles and proper nutrition, you can look good and have a flat stomach at any time of the year.
Exercises for weight loss and side may be the best way to get rid of fat deposits in the stomach. If you are truly configured seriously to achieve results, then you need to allocate 1 hour daily for training. There are effective exercises for weight loss and side weight, however, in this article we will consider the simplest 10 that can be done at home.
Turn
No one can easily help burn fat in the stomach as a twist. According to many fitness experts, this exercise takes first place in this regard. Make sure you include it in your training program.
Lying on your back, bend your feet, place your feet with the entire surface on the floor. Get your hands with your head or hold on to your chest. Take a deep breath. Breathe, lift your body. Take a long breath at the time of lowering your body.
Beginners need to do 10 repetitions in 1 approach. Do 2-3 approaches daily. Watch the video above to learn more about the technique of turning.
Rotate by turning on the body
Once you learn to do the classic twist, you can continue the more effective variation - turning around with the rotation of the case.
In this exercise, you need to turn the right shoulder on the left, without tearing the left side of the floor.
At the beginning of the training, do 10 repetitions in 1 approach. Try to take 2-3 approaches daily. See the video above to learn more about the implementation technique of turning around with the rotation of the case.
Putting rotation
This exercise is very similar to the previous one, but only here you have to subdue your feet in the same direction where you turn your shoulders on, making all movements at the same time. Twists spit are intended to work on oblique abdominal muscles.
Try to take 2-3 approaches from 10 repetitions daily. See the video above to learn more about the technique of extinguishing the oblique.
Turn around rotating
You may already be aware that burning fat in the stomach involves making a variety of turning options. It's time to get to know otherwise. This is a very effective exercise, especially for women.
It's very similar to the previous one, but here you need to raise your feet simultaneously with the body. Such movements help to exercise especially the lower newspaper. Watch the video above to find out more about reverse turning techniques.
Rotate with a lifted leg
Lying on your back, lift your feet upright and cross so that one knee is on top of the other. Attractive and ripping the body from the floor. Slowly breathe.
Perform repetition 12-16 in 2-3 approaches. See the video above to learn more about the implementation technique of turning with your feet upright.
Rotate with "bike"
Don't worry, you don't need a bike!
Lie on your back, your hands on your head or hold on to the side. Remove the floor and bend on the knees. Bring your right knee close to your chest, and straighten your left foot and stretch it forward. Then bring the left knee close to the chest, and straighten your right foot and pull it forward. Alternative movements as if you were a bike pedal.
Planck with a roller
The bar with the roller aims to strengthen the abdominal, hip and lower back muscles. Put your knees and elbows on the floor, lowering the lower leg to the roller. Views should be directed forward. Save even breathing. Then the knee from the floor and take the bar position. Stay in this position for 30 seconds, after which you move back and go for the same time.
Lying on the floor next to. Hold the weight on the right elbow and the right foot. The elbow should be located straight to the shoulder, and the left foot should be on the right. Don't touch the floor hips. Keep the position for about 30 seconds, and over time this time up to 1-2 minutes.
Repeat the other body parts.
While in the position shown, you can raise and lower your feet on top. This will allow not only the newspaper, but also the hips.
Walk
Cardio is one of the best ways to burn calories and eliminate fat in the body. Walking is a training that must be one of the first to be included in the training program. If you combine 30-45 minutes walking with a solid rate with the right nutrition daily (or at least 4-5 days a week), then you can see positive changes in weight. This type of low traumatic activity can accelerate the rhythm and metabolism of the heart. In addition, it works great for beginners.
Run
You should strive to avoid the body's adjustment to the load, which means periodically changing the type of activity. What about running? After all, this is a great way to speed up heart rate, burn calories and eliminate fat in the stomach!
Jog
If for some reason walking is not appropriate for you, try jogging. Studies show that it is better to burn fat in the stomach, than strength training. In addition, this is an incredible type of aerobic activity, which is also useful for maintaining a good physical form.