An excessive weight and a bulging abdomen is not only women and girls, men face this problem. The modern rhythm of life that causes a sedentary lifestyle and constant stress, physical and psychological health problems, which causes a sedentary lifestyle and psychological health problems for full sleep and breakfast.
The stomach is a classic challenge area that can struggle to achieve bends on the back in the waist in the waist. It is better to keep in touch with a professional coach to get rid of excessive fat deposits and harm health. Very fast weight loss, for example, can cause health problems for the release of the organs.
Therefore, everything must be moderate. Below you will find simple and secure exercises to lose weight and lose sideways to perform at home. In addition, the recommendation of experts to speed up weight loss process.
The excessive oils of the stomach and the parties are not postponed. This is facilitated for a number of reasons: improper nutrition, genetic tendency, inactive lifestyle, hormones. Some can easily be easily eliminated by re-reviewing the diet by physical activity and walking. However, the abdomen has problems to correct medical intervention and not related to plastic surgery.
Metabolism is most concerned due to control and drinking mode. Fasting or a - one-one - contributes to two meals, metabolic disorders, body reluctant digestion and gives carbohydrates and oils to give energy. Also, the most important meal is breakfast, many mistakenly miss, fats are faster fuel faster. Thus, in both men and women in the abdomen. Everything appears in another way - the permanent setting of food and water distributes metabolism.
Excessive weight is the only cause of genetic tendency and heredity and the constitution of the body. In a very thin person (gentle physics, the minority in the body), metabolism is the fastest. Mesomorph (average physics, which is the norm of transition texture) is also bestowed by good metabolism. But it is a person with a strong physique with a strong bone structure, the high percentage of oil, often gaining weight. The lack of any diet, cargo or recreation, this type of physics is immediately reflected in the adipose tissue.
Lack of action is the reason for any constitution, the type of constitution, age and sex. If you don't move, do not spend energy. If foods obtained by food are not used as energy for life, it is deposited in the form of fat.
You need to walk more or walk before bed, it will spend more energy, so you will be released over weight. And it is important to watch the fucking in a sitting position. The back and lower rear of the lifting lifestyle will cause the abdominal muscles atrophy. Forward, literally exaggerated and this visually gives a great abdominal visual effect.
Many people are associated with the problem of the problem, which is associated with any psychological, more often, is associated with the "compression". Otherwise, it is easier for calorie content, fat content and gross composition of glucose in products. If you have to eat, these are excess of the calories in the sides, even if these are fruits. And this is inevitable because the food will not be time to leave the large daily calorie content. In addition, the wide spaces between the dishes helps to be extremely nourished because you can eat more than the starvation, and the saturation will not immediately take place.
Stress also plays an important role in buying overweight. He causes excessive food or hunger. Both this and something else has a negative impact on metabolism. Even a diet itself is already stressful because the body is used to the nutrition stereotype and harsh limitations will provide physical and psychological concern. In diseases, the deterioration of appetite often occurs, and this is re-collecting oil. The riots of digestions also play a large role in the kit of the oil mass. The lack of enzymes involved in digestive and digestive substances (fats, carbohydrates) will increase the volume of the waist. You must consult a doctor in this matter.
There is more muscle volume, more energy is spent. Needs more items for nutrition and calories are burned more with load and recovery with such muscles. Therefore, atonic (weak) muscles with low motor activity are less expensive and the surplus is directed directly to subcutaneous oils.
Confirmation of the endocrine system, it only requires medical intervention if it is already a reason. This is done by an endocrinologist. You should not solve the problem yourself. The doctor will set tests for certain hormones, will reveal an imbalance and measures to solve the problem. Women can be collected to take excessive weight, thyroid function or hormonal medications. Sometimes even contraceptives can provoke it. In men, a hormonal failure is possible to increase women's hormones and reduce their testosterone. Thus, the manifestations of secondary sexual features are possible in the stomach.
Eating plays a big role in losing weight. Without adding physical activity, it is very possible to get rid of a proper nutrition oil. But the contrary - no. If the incorrect nutrition was caused by fat collection, the performance of any exercise is no longer possible to help produce oil on oil and sides. Products are important to limit the calorie content of diet, harmful oils and fast carbohydrates (sugar). Physical activity will add extra energy consumption and speed up the result. But still the loads are second.
Each load on its own way affects the speed of oil, but in the complex, each will be really effective. We offer the following exercises that can be carried out at home to lose weight in the abdomen and sides.
You can only lose weight with a balanced diet, which is a small calorie deficiency, but they can be seated to add the best oil exercises, increase the deficit and accelerate the weight loss process. The run is the most effective training to burn subcutaneous oils. And you do not need to work, long walks, walk at 10 km a day, or you should take 10 thousand steps a day, as Japanese said. This is useful for a cardiovascular system and figure. You can easily get rid of the abdomen and sides without any harm to health.
The bar is a static exercise. This type of stabilization includes slow fibers. Of course, the energy situation is spent for a certain period of time. Lift the pelvis while the bar and hold in this position at least 15 seconds, try to increase your training time each time. However, the highest quality, oil dynamic, is burned in long muscle fibers. We advise you to play the bar in the dynamics, for example, like the picture above, lift the cross and leg.
The twisting is effective that these exercises are dynamic, the abdomen and the abdomen, which cause oil to burn fat, include fast fibers of the outer oblique muscles. The twist is carried out in different versions: on the floor, the bench, inverted and diagonal twists. Each of them is very important in the abdominal muscles and other parts of the body and this is very important. The diversity of complexity to the muscles of the press will be an elastic and toned press. The minimum number of repetitions is 15.
The respiratory exercises came from yogis gymnastics and called Pranayama, which means "energy management". The respiratory gymnastics enriches the lungs with oxygen and encourages oil to burn. Also, gymnastics perfectly develops the abdominal muscles, is an easy massage for internal organs. However, the experience will help you lose weight together with nutrition and physical exercises are more effective. When you are engaged in 15 minutes a day, you can strengthen the weight loss process in the blood of the blood in the blood of the body in the body.
There are several ways that differ in breathing techniques:
- Qigong;
- Strelnikova and other gymnastics.
A simple and effective way to fight oil is skipped with a rope. This type of training burns the calories by increasing the pulse, works on tolerance and is equal to the entire body of subcutaneous oil. Training should take place at least 30 minutes a day. You can do Interval complexes: 1 minute jumps, 1 minute rest.
The second name of the Hoop - can only train the muscles of the back area, but also to burn fat and adjust the abdomen. Thanks to the load, when there are classes with a hoof, the pulse can be obtained in a worse way from the rope or weight loss. But the hoop does not suit everyone. The hoop is contraindicated with the issues related to the spine and inflammation of the internal organs. Can only aggravate the problem, so it should be abandoned. A healthy body is better to alternate and exercise for the press with a hoop, so the result will be more effective.
The process of weight loss depends on the diet and the overall burden of the body. Because there is no local oil burning, the lateral muscles (oblique abdominal muscles) separately, especially when upload, it is not worth it. All the fat collected in this area will move away from the general physical activity and will work on those with oblique, and increase the volume of waist. The trained oblique muscles are visually brings the waist. So pay more attention to the abdominal rectus muscle.
Different exercises for the muscles of the press will also burn the tones of the upper and lower abdomen and subcutaneous oils. The exercises play a significant role in the cargo, the literally should lead to burning feelings in the muscles. The final repetition must be difficulty and their number must change 15 to 30 repetition. Only after the end of the first circle, you need to do a number of exercises without the break, without resting.
- 3 x 30 in a sloping bench;
- Floor 3 x 30;
- Lifting legs in Visa 3 x 30;
- Landing legs in the parking lot on 3 x 30 sticks;
- 3 x 20 - 30 - 30 x 20 - 30;
- Diagonal twist "bike" 3 x 40;
- Folding 3 x 30;
- "Burning" lie, short twist 3 x 40;
- Reverse twisting, lift the legs 3 x 30;
- Twist the side 3 x 30;
- Plank, 3 minutes in 3 minutes.
Folding
- The weapons stretched on the ground began behind the head, the legs were made;
- Exhale: In the press, we tear rolled, and at the same time, we carry the knees to Canopi's chest. The hands in front of you;
- Inhale: We fall as smoothly in the start position.
Burning lie
- False is tied with a palm head, the knees are bulging. Legs when standing on the floor;
- Exhale: With a short and fast action, tear the shoulder blades in the match box. The chin looks without sticking to the collar bone;
- Inhale: We will go back to the shoulder blades. The exercise is carried out in a fast pace, a burning feeling in the muscles.
Legs of the legs extend
- The palm stretching on the floor put the cargo below the pelvic area to remove the load below. Legs are true, you can make the rise of the bent knees to facilitate the technique;
- Exhale: Raise straight legs, in a steep position, in a state of steep, should not fall off the lower back;
- Inhale: We put the feet straight to the ground, taking the tension of the abdominal muscles.
Short removal of the pelvis
- The exercise is like a burning part of the burning section stretching over the upper abdomen;
- Exhale: Short and fast movements, lifting the pelvis into a match box, without tearing the lower back;
- Inhale: The following rest, without hitting the coconition without dropping the pelvis smoothly.
Diagonal twist
- 30 to 40 repetitive parts, a continuous part, dynamic exercise carried out without disassembly;
- The palms tong the shoulder blades, taking a position throughout the training, under the head. The knees are bent and occupy their canopies;
- Exhale: We make a diagonal, stretching the elbow of one hand to the opposite knee and stretch without touching him. In this case, another foot is flattened on the knee, without touching the ground, the canopia remains;
- Inhale: We change the center to the other side by turning from the center without a break.