How to remove stomach and side at home: the most effective exercise

Stomach is a problem zone, with fats where millions of men and women are always struggling.While it is possible to achieve significant weight loss in this area, the results need to be maintained continuously.But it happens that the abdominal and side problems arise - Suddenly - you won't have time to look back, as your waist grows, and your favorite clothes stop sitting as they should.Exercises come to save in such situations.

Causes of abdominal obesity and side

The formation of fat in the stomach is not only aesthetic problem, but also a harmful condition in terms of health.All of this is caused by internal organs that, with abdominal obesity, are covered with fat layers and stop performing functionality.

Extensive causes include weight gain:

• Posture violations are a common problem among those who move a little and carry an inactive lifestyle in front of a monitor or TV;
• Deterioration of metabolism, slows down fat - a person eats as he or she uses, but his or her body can no longer process the amount of food that comes in;
• Incorrect nutrition - one loves fast food and foods filled with preservatives and chemicals;
• Pregnancy - in women, as a result of giving child and childbirth, fat in the stomach and side is stored, after which it is difficult to drive;
• Fat pressure - formed if one is always nervous and worried.

If the weight rides quickly, it causes sagging and stretching of the skin, which is why it loses elasticity.With any sharp fluctuations in weight, you need to undergo a diagnostic from a specialist.

A special fat burning technique

At home, to remove the stomach and sides, you must adhere to certain rules.

Only an integrated approach to solving the problem will give the following results:

• Different types of loads: cardio, strength, static.To burn fat and improve muscle tone, you need to combine a variety of exercise.Ideally, high quality exercise looks like this: 15-20 minutes cardio, the same complex training amount for all muscles, 15-20 minutes in the problem area.It is very important to practice standing, sitting, lying down - using all the methods available.
• Stick to the lesson program and don't miss out.At first they practiced for 15-20 minutes, gradually increasing this time.To effectively burn fat, you need to exercise at least 30 minutes 3 times a week.This applies to complexes involving the stomach and sides.
• Do heating and stretching.Before training, the muscles need to be heated, and the same is done with the joints.After class, start a complex stretch.
• Use of sports equipment.Don't be afraid to use dumbbells, fitballs, and weight in your workout.

There are extensive suggestions for the use of sauna belts and cling films to activate fat burning.However, they trigger over the heat, and the benefits are small.The effect of heat significantly increases the burden on the liver.

Following the rules when regular exercises to lose weight in the stomach and side at home - standing, sitting, lying down - is an important requirement to achieve results.If you exercise incorrectly, rarely, without adhering to the accompanying requirements, the fat will accumulate or remain in place.

Plan for an effective class

For maximum results, combine the following types of loads:

• Cardio.Within 15-20 minutes, various types of exercises are done according to the scheme: 30 seconds of work, 30 seconds of rest, then 45 seconds, 15 seconds of rest.This is called Cardio Circle, 3-4 circles with a 1-2 minute vacation between them for lessons.
• Exercise in position + standing.This is allocated for up to 12 minutes.Make 8-10 different exercises with repetition of 15-20 times and vacation for 10-20 seconds.After every 4, exercise for another minute.
• Training in the stomach + bar.Do for up to 12 minutes in account volume.The complex includes up to 10 stomach exercises.

To improve the intensity of the class, as well as the time of implementation, you need to gradually.If you immediately try to take 2-3 approaches 15-20 repetition, you can get injury to the stomach, muscles and internal organs.

Types of cardio exercises for stomach and sides

Cardio burns large amounts of calories, accelerates metabolism and strengthens muscles.They are only done in interval mode to exclude overvoltage.

For the stomach, the most effective warming consists of the following loads:

• Run with knee lifting high in place;
• imitation boxing movement with wide feet;
• Jumping "Rama -Rama" - arms and legs in the air spread to the side;
• Walking to the bar - from position with emphasis on the wrist, they rise to socks to hand and back;
• Run horizontally - positions like boards, arms slightly forward, rotate -Service bends your feet toward your chest;
• "Crab" exercises - with emphasis on arms and legs, stomach, walking in different directions;
• Increase your knees to your chest with your hands raised.

You can also do board jumps, including side and up.After cardio, they begin to do effective gymnastics to lose weight in the stomach and side at home.

A set of crunching exercises

Without this physical activity, it is impossible to reach a beautiful stomach and burn fat:

• Crunches straight.Lying on your back, bend your knees.The lower back is pressed tightly to the floor.Raising the body and the upper shoulders with the newspaper, they stretch forward with their hands, touching their knees.
• Twists oblique.Exercises are done while lying on your back.The shoulder blade is pulled by the abdominal muscles, turning to the left, then returning to the position and repeating the same thing, turning to the right.
• Crunches upside down.Lie on your back, straighten your arms around your body, bend your knees and lift your feet.The lower back should be pressed to the floor.The pelvis was destroyed as you breathed and they tried to move it behind the head so that the stomach touched the hips.This may not work for the first time, so you can't try too hard.
• Rotate with a foot lift.Exercise from the starting position behind you.Ankles parallel to the floor.When tense, the feet are lifted, like the upper body, form V.

Each exercise is repeated at least 5-7 times in the early stages, gradually increasing the number of repetition to 15-20.The main thing is to do everything slowly and be careful to avoid injury.

Doing crunches is the most effective way to burn fat in the stomach and side at home.Unlike pumping stomach, these techniques involve deeper - oblique and horizontal abdominal muscles.Without working, the fat will accumulate on the muscles.

Another effective training

There are many effective techniques for burning fat in the stomach and sides:

• Tilts left and right.Exercise is very simple with which you can start gymnastics.Shoulder width, back straight.There were dumbbells in his hand.Tilt left and right with desired amplitude.It gradually increases.This exercise can also be expanded: bent forward and backwards, doing body rotation.
• Climbers.Take a position to lie down, the arm slightly forward compared to the shoulder.Feet on the shoulder width of the toes apart.Her body is strictly straightened.As you inhale, tense your abs, tighten your left knee, keep your back straight.As you breathe, move your feet back.Then repeat with the right foot.At first the training was done slowly, so intensity and speed increased.
• Lunch with turn.Standing feet is placed 15-20 cm, place their hands on the ribs.The stomach is pulled, and the back is straightened, they deviate to the right with the left foot, the case is rotated there, and the left foot to the left.They attack to the side, straightening the right leg.
• Bicycles.There are several options for this exercise.They start like this: lying on their back, their feet are bent at the right angle.Hands behind your head.They bend the left foot to the chest, then right, mimic the movement of the bike.Gradually, intensity and amplitude increase.
• Superman.Interesting exercises, done, lying on the stomach.They bend in Doha, raising their arms and legs, trying to stay in this position for 10-15 seconds.After a bit of training, they take to 1 minute.

Each of these exercises is performed first in 1-2 approaches 7-10 repetitions.Then you can bring a repetition to 20-30, and approach up to 4-5 times.

Bar implementation techniques

Static training is effective, but very difficult to do.It requires the practice of mastering it.At first, you can keep the bar no more than 15-30 seconds.Gradually, time increases to 4-5 minutes.Profi can stand in the bar for up to 10 minutes.

Planck Implementation Techniques:

1. The hands put tight under the shoulder, leaning on the elbows.
2. The feet are slightly extended, standing on the socks.
3. You need to make sure that your back and feet form a continuous straight line.
4. You can do boards separately from other exercises, increasing time by 5 seconds per week.

You should switch to heavy boards, such as side boards, only after long workouts.When regular charging is easy, you can connect other options.

The inner sidebar of the dynamic

Exercise is very effective, but quite complex:

1. Lying to your right, bend your arms on the elbows and lean on it.
2. The feet are straightened, the side should rest on the floor so that the feet are at 60 degrees relative to the surface.
3. The left hand is on the hips, the lower back is straight.
4. Take a deep breath, lift the pelvis and hold the back and stomach muscles for 3-5 seconds, returning to the IP.

20 repetition is enough even for experienced athletes to get excellent results.

How to increase the effectiveness of the class

To exercise to lose weight in your stomach and side at home to be true -it is actually effective, it must be combined with the right lifestyle.It involves more regular exercises.

Proper nutrition

Diet is a major condition for burning fat.It cannot be separated from proper physical activity and training.

A balanced diet for weight loss includes the following principles:

• rejection of fast food, flour, sugar -gula and half -finished product;
• increase the protein part of the body - animals and plants;
• an increase in some of the fresh vegetables and treated thermal;
• the use of fruits, nuts, herbs;
• Useful fat entry - imperfect vegetable oil.

To lose weight, you need to eat.But this food can't be wrong.Steam, baked dishes, maximum vegetable fibers and minimum animal fat - the right diet, which gives results.

Massage to improve efficiency

You need to fight fat deposits not only at the power level.Vacuum or massage can be very effective, as well as professional techniques that can be ordered from a massage therapist.They go to the procedure in the course - from 10 to 20 sessions with rest.

A day -to -day activity -day activity

To lose weight, you need to move.It doesn't have to be involved in non -stop training - you can walk, run, often walk to work, shop.Active rest is better to lie in front of the TV.But this habit in you needs to be developed.

Losing weight in the stomach and sides lasts from 2 to 6 months - it is accurate for such a period so that you can achieve significant results.But it's important to consider that you need to change your lifestyle.Otherwise, all kilograms and centimeters will return faster than they left.