The most effective exercise to reduce belly

Everyone may have heard of anyone's body fat, regardless of gender and age, but it is important to understand that this is a serious threat to the body and should not be ignored. The fact that a separate direction has even emerged in the medical community to solve this problem-morphine medicine-proves the seriousness of this phenomenon. Scientists all over the world are exploring the causes of obesity and developing effective exercise compounds to combat obesity. In this article, we will learn about the causes of obesity and the simple daily exercises required for a healthy and beautiful body.

Causes of fat granules

Since this topic has been fully researched and even has its own medical terminology, we will consider the main factors in the appearance of waist fat:

1. Overeating-The first and most basic reason why your body no longer fits you. First, if you overeating frequently, a person is threatened by bloating and he has to eat more food again: this becomes a vicious circle. Secondly, with the systemic overeating in women's blood, cortisone hormone levels increase, thereby slowing down the processing speed of fat and carbohydrates.
2. Women may be lowered by the hormone adrenaline-With its rapid increase, a large amount of insulin enters the body to ensure the metabolism of carbohydrates and participate in the formation of fat. Insulin synthesizes glycogen, in fact, it helps to form glucose reserves in the liver. However, its increased production does not allow internal fat storage to be broken down.

3. Excess trans fat, Contained in margarine, steamed buns and various fast foods, deposited in the stomach in the form of fat folds. This is the most dangerous type of fat-if you eat a lot of these unhealthy foods, even the most natural and slim body will be spoiled.
4. Men should not abuse beer.After all, it is no secret that it disrupts the work of the testosterone hormone. This unique male hormone can effectively combat the accumulation of excess fat (if not controlled).

do you know?For a long time, people have proven that rapid weight gain after quitting nicotine is a myth. Smoking will speed up your metabolism, but it will not reach the level of obesity after quitting smoking.

Why visceral fat is dangerous

Visceral fat is not just fat that accumulates on the sides and abdomen. This is the fat that covers the internal organs, destroying their function. The circulation of blood and lymph fluid stops and the flow of oxygen slows down, causing serious consequences to the body:

1. When a person’s respiratory system begins to malfunction (appears shortness of breath), he will feel fatigued.
2. There are problems with the lungs, liver, gastrointestinal tract, and heart muscle.
3. There is a risk of diabetes and cancer.
4. Hormone system disorder. Therefore, it is impossible for women to become pregnant and have children.

Contrary to the popular belief that only genetics can control our bodies, scientific evidence proves the opposite. The body can be larger or thinner, but its health depends on our lifestyle. Sports activities and proper nutrition, which are often talked about on TV and the Internet, have not really lost their meaning until today.

Exercise efficiency rules

Don't neglect exercise, but if you have gained a lot of body fat, then a set of effective weight loss exercises specially selected by your doctor will help you. To make these simple exercises more effective, you need to do them regularly and within your abilities-the muscles should be as tight as possible.

In addition to physical activity, you also need appropriate motivation, that is, a positive attitude. If you have a goal and are ready to move towards it regardless of your own difficulties or the reactions of others, then please do any exercises with a smile and a good mood.

At the same time, don't forget that the results will have to wait for a while. It is possible to lose weight within a week, but it is unlikely to be your ideal choice immediately.

do you know?People who lose weight sleep better. In turn, healthy sleep promotes effective fat burning.

Finally, proper nutrition should be your long-term partner, if it is forever, so much the better. Give up fast food and other junk food, don't accumulate harmful trans fats in your body, and eat more vegetables and fruits. If it is difficult to add 80% of the right food to your diet due to habit, add it to at least 50%: increase this value when the habit is formed.

Weight loss exercise for beginners

No matter which part of the body your efforts are directed to, any exercise is based on three principles: first warm up, then exercise itself, and finally relax-the last part. The whole set of movements is carried out in accordance with the "top-down" plan, and ends with stretching. When you first enter the training rhythm, the important thing is not to meet the standards, but to achieve physical preparation.

Therefore, in the first few training sessions, exercise as much as possible until the muscles feel tingling. Then you need to take a break from the breathing exercise and continue to the next exercise. Over time, your body will get used to it, and repeating 20 times will no longer be difficult for you.

at home

You don't have to spend money to go to the fitness center to lose weight. Today we will take a look at what exercises should be done to achieve maximum and rapid results.

"bicycle"

This exercise is a combination of static and dynamic loads. Proper execution can ensure the pumping sensation in the middle part of the press, as well as the extra tension of the hips, spine and lower back muscles.The easiest or basic way to make a "bicycle" is as follows:

• Lie on your back, put your hands behind your head, keep your lower back close to the floor, and stand on the floor with your knees bent;
• Now you need to pull your legs off the floor, exercise your abdominal muscles, and then lift them up (don’t bend your knees);
• Then your upper body leaves the floor. Your task is to reach your right knee with your left elbow, stay for a few seconds, and then switch sides.

It is recommended to do three sets of 10 reps with a small pause between sets-no more than 30 seconds. Your task is to build muscles slowly and with high quality.

Among the mistakes that may occur during exercise, the most common and dangerous one is to pull the neck to the knee instead of doing it with the body.

important!Do not lock your hands together, otherwise it will increase the burden on the neck and cause cervical pain.

Remember, in this exercise, we are not swinging the legs, but the abdominal muscles-you should not transfer the main load to them.

Twisting

The exercise is done like this:

• Starting position-lying down with your hands behind your head. Keep your waist close to the ground, your legs bend your knees, and your feet close to the ground;
• When we exhale, we hold our breath, then lift up our heads and shoulders, as if pulling them onto our stomachs;
• We stay in this position for a few seconds and then return to the starting position.

You should not try to improve the movement and twist your body during execution: this way you may accidentally move the disc.

Oblique sit-ups with a ball

This exercise immediately covers the entire muscle group: the inner thigh, the lower part of the press, and the oblique muscles of the abdomen.

It is performed in a standing position:

• You are holding a ball or other weighted material, your arm is raised over your right shoulder, and your left leg is bent at the knee, at a right angle to the floor;
• Exhale, place the ball diagonally to the left thigh with both hands, and at the same time inhale, return both hands to the original position;
• Keep your back straight and balanced. Named muscles will be used;
• After a short break (30-40 seconds), repeat the right leg exercise.

"bridge"

By doing bridge pose, you can force all the abdominal muscles to work, providing yourself with beautiful abdominal muscles and a distinct waist. There are several options for this exercise, and they are easy. Let us consider the main ones:

1. Progressive:Lie on the floor, straighten your arms along your body, bend your legs at your knees, and spread them shoulder-width apart. Then lift your hips as high as possible. Hold it for a few seconds, and then gently put yourself down. This exercise must be repeated at least 30 times.

2. narrow:Lie on the floor with your feet together. Tighten your gluteal muscles and lift your pelvis as much as possible. The most important thing is to make sure your legs will not separate during this process.
3. One foot:The starting position is a progressive bridge. Next, the right knee is pulled to the chest and fixed in this position. Now you need to tighten the hips of your legs and force the hips and abs to work. Lock in the highest possible position for 2-3 seconds, then gently lower yourself. 20 groups per leg are recommended.

board

Plank support refers to exercises with static loads. In fact, this is a handstand, but at the same time keep your abs and hips in tension. Your task is to stay in the right position for the longest time.

important!First, make sure you are in the right position, and then do some practice for a while. Otherwise, the spine may be injured.

The correct plank support is done with extended arms. But for beginners, invented an option to bend the elbow and lock it in a lock to practice maintaining the body and finding balance. In this case, it is recommended to do 3-4 sets of 15 seconds and rest for 30 seconds. In addition, time gradually increased.

which performed:

• The elbows are under the shoulders, the legs are straight, and the socks are on the floor;
• The body should be in a straight line, the pelvis should not be raised too high, and the waist should not be drooping;
• The buttocks can be said to be pulled inward and folded, the shoulders are straight, the head is straight down, and there is no need to twist;
• The pressure is tense, and so is the buttocks;
• The weight is concentrated on the elbows and toes, breathing evenly-pay attention to this, because many people do not notice how they hold their breath due to their focus on technique.

There is also a sidebar. You are standing there with one arm bent at the elbow and the other arm lying right along the body. Bring your legs together or place one leg in front of the other. The principle is the same-the body should be in a uniform straight line, the pelvis should be retracted, and the muscles of the press and buttocks should be tight. It is important to make sure that the hips do not relax or pull the body back, thereby disrupting balance.

Finally, the most difficult plank is to reach out the arm. There are also vertical and horizontal poses. The technique is the same as the previous exercises, but this time the body weight is concentrated on the palms and socks.

"vacuum"

This exercise is relatively popular recently, but due to its high efficiency, it has already had fans all over the world. The point is to create a vacuum in the abdomen:

• Stand up straight, draw more air into your lungs, then exhale, inhale as much as possible;
• If you feel your belly button sticking to your spine at the same time, then you are on the right track. Then you only need to hold on for 10 seconds;
• After exercise, you need to inhale slowly, through your nose, and gradually relax your abdominal muscles.

Between sets (3-4 times), you need to take a few deep breaths. Of course, the vacuum is done on an empty stomach.

This exercise can make your waist more visible and flatter abdomen, which is good for your transverse abdominal muscles. As the static load is supplemented by correct breathing, the effects and benefits of exercise increase.

Leg curls

It is also called "reverse twist":

• The starting position is the same as the normal twist;
• Now, when exhaling, not only have to tear off the shoulder straps from the floor, but also raise the pelvis-that is, bring your legs and shoulders closer together;
• Freeze in this position for a few minutes, then exhale and take the starting position.

There is a standing twist option:

• Starting position-stand straight, legs close together, arms straight and raised;
• Then, when you exhale, raise one leg while trying to reach the toe with your fingertips. At the same time, all movements should be carried out slowly, don't hunch back, pay attention to straight hands and feet;
• Put down your legs and you can breathe in calmly.

It is recommended to have 10 groups per leg.

Japanese technology (using towels)

The modern method of Japanese doctor Fukutsuji did not help to deal with the excess fat on both sides, but to restore the separated pelvic bones to the correct position and stretch the spine.

The method is based on the use of rolled towels:

• Place the roller under the back that is flush with the belly button, and place the person on a flat hard surface;
• At the same time, stretch your arms up, in a straight line with your body, palms down, and your little fingers facing each other;
• Separate your legs and shoulder width apart, spread your feet so that you can press each other with your thumbs;
• Then you only need to lie down in this position for five minutes.

Japanese technology has many positive comments about stopping back pain and reducing waist. The method itself is based on the observation that as we age, the bones of the human pelvis and flanks begin to "scatter", and the intervertebral discs flatten due to continued pressure and decreased collagen levels in the body. By tightening the skeletal device, you can help your body shape, because everything is interconnected. Combined with other exercises, the Japanese technique produced real results in just a week.

Respiratory system

Proper breathing is the key to allowing oxygen to flow continuously and powerfully into the body. Therefore, our muscles that are tense to shape the ideal body will work better. Spending half an hour of exercise and 15 minutes of breathing exercise every day, you will have a complex positive effect on your body.

The most popular today are gymnastics and Jianfei gymnastics (literally meaning "fat reduction").

do you know?You can gain weight by eating low-fat foods. Healthy dairy vitamins are difficult to absorb without fat. In addition, low-fat foods are high in sugar.

Bodyflex is an American-style yoga adapted to the needs of people who are losing weight. Diaphragm respiratory system is suitable for any age and physical condition. It only takes a small amount of time (15 minutes a day). It not only improves waist circumference, but also actively fights wrinkles and hip fat deposits.

The main nuances are:

• Exhale through your mouth correctly, as if you are squeezing unnecessary air out of yourself;
• Close the nose and mouth and make a sharp and noisy inhalation sound. When the lungs are filled, at least maintain this state for a few seconds;
• Use your diaphragm and stomach to expel exhaust gas quickly from your mouth. You need to push the air quickly;
• Hold your breath (difficult phase). When you need to stop breathing with your nose and mouth, start to inhale into your stomach, leading it to your back and under your ribs;
• Inhale through your nose. When the stomach has "stuck" on your back and you can no longer have no air, just relax the muscles and relax, allowing the air to fill your lungs.

All body bending exercises are performed in a complex in the order indicated.There are many exercises for different muscle groups, such as "cat" and "swallowing", which we have been familiar with since childhood, but half of the effect is lost due to improper breathing.

Jianfei is advertised as a passive weight loss technique. Breathing exercises can improve metabolism, replenish oxygen for the body, stimulate the tone of the body and relieve fatigue. There are several exercises in the complex: "Wave", "Frog" and "Lotus". For example, the former reduces hunger, which of course helps to lose weight:

• Lie on the floor, bend your legs so that your feet are flat on the surface of the floor;
• Distribute the palms: one on the chest and the other on the belly;
• Breathe slowly now
• When you inhale, the stomach is inhaled, when you exhale, you need to try to inflate it.

If you feel dizzy, change your breathing rate or pause.

Aerobic exercise

Aerobic exercise is not to eliminate body fat, but to convert stored glycogen into energy for a healthy body. These exercises can only be combined with proper nutrition, because weight loss is part of the body's recovery after exercise, provided that there is not enough calories.

The most effective ones are crossfit, various aerobic exercises, rope skipping, and swimming.

do you know?15 minutes of skipping rope can replace an hour of running.

At the gym

1. The class (ellipsoid) on the orbit.Correct posture-your legs are slightly bent, your arms are at the same height as your chest, and your head is straight. If you suffer from chronic diseases of the cardiovascular system, be sure to consult a doctor before class.
2. Exercise bike.Effective on thighs and sides, tighten buttocks. When leaning forward, you will exercise all your muscles and leaning backward-only your legs can exercise.
3. Swing on the static trainer.When standing, grab the handle and lean forward slightly. Focus on the legs on the stand and the free legs behind the rollers. Inhale, retract the thigh of the free leg back, stand still for a few seconds, and then return to the original position steadily.

Additional load

1. Run/walk fast.It is not recommended for people who are overweight to jog because it will put too much pressure on the spine and joints.
2. leisure.Play beach volleyball, play badminton, play in the stadium. All of these will enhance health and increase the body's endurance.
3. Swim.
4. Family riding bicycles.These are some of the best family moments and health promotion.
5. Take the stairs or uphill.Joint training of muscles and respiratory system.
6. Take a boxing class.In addition to the general tone, such activities will give people confidence.

Urban people are weak due to long-term stress, sedentary work, poor ecological environment and unhealthy diet, and they absolutely need to take care of their health. Just 30 minutes of simple exercises every day can greatly change your life, you just need to choose them correctly and do them regularly.