To shape beautiful curves and get rid of body fat, it is recommended that you perform the exercises for slimming the abdomen at home. Despite what many experts recommend to get rid of the fat on the belly to attend the specialized exercises and use the exact number of calories, excellent results can be obtained also in the house. However, the normal oscillation of the press cannot provide you with a quick burn fat and lose weight.
Training issues are not only of the inefficiency of the exercise, but also a wrong approach in general. The training must be comprehensive, to ensure that the maximum load on all the muscles of the peritoneum. To ensure the weight loss you must adhere to the calorie deficit, to lead an active lifestyle and exercise regularly.
The causes of formation of excess weight in the abdominal area
Before you start the fight with the fat in the abdominal area, it is necessary to understand if because it is deposited here. The external appeal, the full belly, the deposition in this area may lead to the development of serious diseases -.
The main reasons for deposits refers to:
- Genetic predisposition. The most common cause of fat formation on the stomach. For this reason, the struggle more difficult, because if the relatives of the body was in the shape of an apple, there is the possibility of the same figure. In this case, the deposits will first accumulate in the abdominal area. The only solution to this problem is to get rid of excess fat in the entire body.
- Disorders of the metabolism. With age the metabolism slows down, so it increases the probability of formation of fat.
- Sedentary life-style. The pace of modern life does not allow you to spend a lot of time on my feet. Working in an office, leads to the long to find in a location, then you spent less calories than you consume, and this leads to the formation of fat.
- The excess of food. Not only is it important to eat properly, but eat the right amount of calories, which is calculated on the basis of physical activity and body weight. To eliminate the body fat, you must create a caloric deficit.
- Stress. Nervous Stress affects the condition of the body in general, but the door in the first place to increase the level of cortisol. Increased levels of this hormone causes deposits in life.
- Changes in hormone levels. Any changes in hormone levels cause the malfunction of the whole body. After 40 years the level of sexual hormones is reduced, resulting in the increase of body weight, especially in the area of life. In this case, or need to move more, or reduce the amount of calories in the diet.
The excess weight on the hips and belly may not retire completely with the help of miracle pills or drops. Requires constant work on oneself, which includes proper nutrition and special exercises for burning fat.
The operating rules
To quickly remove the fat from the area of the hips and belly, during the financial year must comply with some rules:
- Complete training. To get rid of body fat, not just pumping up the press I know the slim waist. You need to combine the heart disease and special training for the corset muscle load on the hips, abdomen and back.
- The more varied the program. It is recommended to split the training with high intensity cardio (15-20 minutes), and the execution of exercises for burning fat (15-20 minutes). The exercises must capture all of the muscles.
- Long-term training. Difficult to get a visible effect, if you engage in less than 30 minutes. Only after 20 minutes of intense workout, start the process of burning fat, then a short period of occupation can only take you to strengthen the muscles of the life, but not to burn the body fat.
- Regular lessons. The effectiveness of the training depends on their regularity. The optimal mode of activity – through out the day. For a faster, fat burning workout every day. The minimum frequency of the meetings is two times a week. For a more rapid reduction of body weight should pay attention to the cardio workout.
- A correct diet. For a quick burning of body fat, you need to pay attention and power. Recommends eating within a calorie deficit. If you are not limited to nutrition, to lose weight, it is impossible to daily and intense workouts. Therefore, for a correct power supply, it is necessary to calculate the right amount of calories table, on the basis of its weight and physical activity.
- The use of dumbbells. To improve the efficiency of exercise, it is possible to use dumbbells. In the case of their absence, you can apply plastic bottles with water or sand.
If you follow these guidelines, you can get rid of fat in the tummy area and the hips in a few weeks, giving the print the hardness and the definition.
The complex of effective exercises
The execution of the exercises is an essential element of a program of reduction of weight, and allows you to get rid of excess weight in the area of the belly and hips. To get meaningful results, you must combine exercise with proper nutrition. Consider the most effective exercise program to burn fat in the abdomen.
Empty
The basis of this activity is proper breathing. Starting position – on all fours, the hands are on the elbows. You need to take a deep breath and relax the abdominal muscles. After that, easily exhale, pulling the belly in and of themselves. Stay in this position, it is recommended that a minimum of 30 seconds.
The slopes to the sides
The complex helps to strengthen the muscles of the hips. Stand, feet at the width, the hands raised above the head. Perform the inclination of the torso so you feel the tension of the muscles with the other side. In this position, it is necessary to rest for 15-20 seconds, after that make a slope on the other side.
Climb the legs sitting
You need to sit down on a chair, keeping your back set in a wonderful location. The hands should be put under the feet so that they are palms down. Breathe in deeply and exhale. It is necessary to lift the knees and lower them towards the chest. At this point it is necessary to dwell for 8-10 seconds.
Belt with shots of the scene
This exercise is extremely useful not only for printing but also for the back, hips and legs. You need to take a position of the dashboard, for and socks, and the elbows in contact with the floor. The body must be regular. In this position, you will need to hold for about 30 seconds, and after that make a u-turn in the lateral position of the dashboard. It is necessary to keep the body on the forearm of one hand and socks. In this position also need to resist half a minute. Take a trip to one of the second hand.
Circular rotation
This exercise allows you to give a good load on the whole of printing. You must lie down on the floor, bending your knees and lowering your feet. Lift the upper part of the body and to make the rotation in his hand, trying to write a complete circle. It is extremely important for the legs and thighs have remained in the same position, is not that runs on the side. Circular rotation must be performed step by step at least 5 times in each direction. All the traffic you need to do it slowly and breathe in a quiet rhythm.
Twist
The most popular of the year for life. It offers not only an excellent result, but the ease of execution. You must lie down on your back, bend the legs and the foot is put evenly on the floor. The hands should be put under the head, the arms of their castle. Take a deep breath, slowly lifting the upper part of the trunk. The more the head will be at life, the more effective the execution of a complex. During exhalation to return to the starting position.
Lifting of the pelvis
Great complex to train the lower part and the central part of the peritoneum. Starting position – lying on his back. The legs should be stretched upwards and bent slightly. The arms should be outstretched along the body. Slowly lift the pelvis as high as possible, staying for a few seconds. The movements must be performed thanks to the muscles of the abdomen and the legs and the pelvis should not move on one side.
The side twist
You must lie down on the carpet, placing the hands under the head, the legs and bend then to the foot not touching the floor. Lift the upper part of the trunk, rotating the left shoulder to the right. The right side must be of your property. After that, spend the complex to the other side.
Climber
Dynamic and intense, the complex that initiates the process of fat burning throughout the body. You need to take the emphasis at the floor to outstretched hands, and socks. The knee of one leg need to tighten the chest. Return the leg to starting position and perform the movement for the other leg. The initial level it is possible to perform complex on the elbows, gradually increasing the load.
Bike
Classic complex for strengthening the muscles of life. Need to lie down on the floor, put your hands under your head and lift your legs, bending their knees. The right knee should tighten to the chest, straighten the leg and pull it towards the chest to the left knee. Foot always change. The rhythm of the movements is not so important, both deep muscle tension. The belly has to make an effort to create a sense of twisting wheels of the bicycle.
Increase the body in the side bar
The optimal movement for the obliques. Can also do people with a minimum of physical preparation. It provides a high working load and efficiency. However, it is not advisable to do in case of severe pain or diseases of the lower back. You should take the emphasis on feet and hands and straighten the whole body. Do slow tilts the pelvis towards the floor. It is important to avoid bending your back. The movements should be smooth and soft. During the execution of a complex is in-depth and breathe calmly.
Twist with your feet raised
Lie on your back with legs stretched upward, and crossing them. Lift the upper part of the body at the top, and hands reach on foot. When you perform the movement, it is necessary to pay particular attention to your breathing. During expiration, there is a need to lift the body, and when you inhale – return to the starting position.
Wiggle socks
This complex helps effectively strengthen the muscles and reduce the belly. You must lie down on the floor, placing the hands under the head. The legs should be slightly elevated, socks stretched. Detach from the floor to the shoulders and dragging in the next. The leg should fall to the ground, to gently tap the tip. Leg return to the starting position. Repeat the movement according to the leg. It is essential, in order to spin down to the floor. For beginners it is possible to simplify the complex. To do this, perform the movement without lifting the shoulders.
Leg lifting from lying
A simple movement to perform in the house. Lie down on your back, put your hands along the body. Gradually raise one leg to a height of 50-60 degrees. In this position it is necessary to delay the foot for a few seconds. Slowly, and with the exhale the leg down. It is necessary to perform 10-15 times for each leg. Lift your legs is possible, and is stopped. The complications of movement during the descent, the legs should not touch the floor.
Curl up with a lunge
The feet should be on the floor, and the feet be the knees bent. The hands should be put under the head. In turn, pulling on the leg, trying to reach the chest. When you perform this movement it is necessary to move not only the legs but also the back. Exhale need in bending and breathe in while returning to starting position. Important to all the movements to make in a slow pace and breathe calmly. Run for 5 to 10 movements for each leg. For the complication of the problem instead of a leg lift two.
All these exercises are simple enough for beginners and very effective for weight loss belly and weight loss in general. If 2-3 times a week to devote at least 30 minutes running a complex it is possible to get a slim waist.
Aerobic exercise
Execution of a complex for the life thin, it is possible to make a print-out strong, to get rid of saggy belly and put in order the internal organs. However, if you look at the overweight, using only this complex can be sufficient for quick weight loss. The muscles will shake, but the fat on the belly will remain. Then the diet must contain fewer calories.
In this case, are recommended for intense aerobic exercise, which stimulate the combustion of oxygen, and they also provide to speed up the process of burning calories and losing weight. For rapid weight loss is necessary to practice the nordic walking, dance, jogging, swimming, active sports. The combination of the complex, an active lifestyle and proper nutrition will allow you to purchase a good and fit life. To accelerate the weight loss time and the frequency of training should increase, and also provide a lack of calories in the diet.