Is it hard for you to get into the jeans you wear a few years ago?Do you feel that you lose your self -confidence as a result of fat deposits in the stomach?Know that you are not the only women in the world with such problems.Nearly 50-60% of women around the world are dissatisfied with their appearance and find methods and ways to reduce the number of waist.
If you want a beautiful newspaper, you dream of a perfect stomach and a narrow waist, do our training to lose weight and side at home and be prepared to make changes to your lifestyle.This combination will have an impressive effect in the shortest time and will stay with you for a long time.
If you have obesity, then it is difficult for you to get rid of fat in your stomach and make it flat.But, if you are full of determination, then you need to leave your favorite cupcakes, hamburgers, pizza and ice cream, on the contrary, focus on green leafy vegetables, as well as high fiber products.Only this way can you reduce your waist volume.
The best way to buy a slim figure is the right combination of nutrition and a physical training complex.A balanced diet will help reduce calorie intake and create a deficit, and play sports will help burn calories and give muscle tone.We have provided a complex that can be done at home at least daily, to see the results in the mirror.
The cause of fat in the waist
A small number of fat deposits are the norm, as it works to protect the bones and internal organs.But the advantage should be a subject for serious anxiety.You can lose excess weight with low training and diet.But first, we will deal with the reasons:
1. Weak metabolism
With age, metabolism slows down, and this leads to excess set of weight.Women are more vulnerable to this man.You may be surprised why some of your friends eat fried and sweet, but in most cases they have a flat stomach, and you always collect fat in this area.The main reason is that your friend has a higher level of metabolism than you.
2. Genetic
It is proven that fat cells in the body depend on your gene, or rather the number.If your grandparents or parents are overweight, then you will have the same problem.There are 2 types of body structures: in pear form and in apple form.If your body is pear, then weight gain in the lower body, for example, on the back.If the body is in the form of apples, then the fat accumulates in the stomach.
3. Sitting lifestyle
If you live an inactive lifestyle and do not do physical training, spend most of the time on TV or computer, then you will definitely get too much in the next few years.
4. Overating
If you eat more than you need, make sure you have weight.If excessive eating is combined with an inactive lifestyle, then you can be in the shortest time, and you can easily gain weight.
5. Incorrect posture in sitting position
If you do not follow the accuracy of the posture and always bend, when you sit down, make sure that collecting fat deposits in the stomach.You should always sit, holding your back in a direct position.
6. Pressure and disease
Pressure is one of the main reasons for accumulation of fat in the waist.Pressure increases the level of cortisol in the body, leading to the appearance of additional centimeters.Diseases such as breast cancer, sleep apnea, arterial hypertension, cardiovascular disease and diabetes in women collect fat deposits in the stomach.
7. The muscles are weak
If the abdominal muscles are flabby, then you can easily accumulate excess in this area.
8. Hormone changes
As the age of the woman approaches average, the amount of fat in the body begins to rise in the proportion of weight.The risk of accumulation of fat around the waist increases during menopause.In women, hormones play an important role in controlling the level of fat in the body.
The most effective training for losing weight and sides with pictures
This is a set of exercises that will help make a flat stomach at home, as it does not only rotate in the newspaper, and it also includes intense exercises that contribute to rapid fat burning not only in the stomach.But you need to understand clearly that the effects will be stronger and more prominent, the more effort you make and the more approaches that burn fat burning.This means that, together with the class, you will observe the proper nutrition and will not be rushed to the extreme, for example, using a low -calorie -controlled diet.
1. Rotate
There is no popular movement from rotating in the newspaper.It's not the most effective, but it will help you strengthen your skin muscles if you combine it with the right diet, and in a short time you will see the results.
- Lying on the carpet.Bend your knees, the feet should be on the floor with the entire surface.
- Make your hands behind your head.
- Pull it deeply and tear the upper body off the floor.Breathe in as you get up.
- Action when you return to the starting position.Take a deep breath when lowering the body to the floor.
- Make 10 repetition, and then repeat the 2-3 approach.
2. Reverse turning around
- Lying on the carpet.Bend your knees, the feet should be on the floor with the entire surface.
- Reduce your hands throughout the body.
- Raise your feet so that the hips are perpendicular to the floor.
- Raise the lower back so that the knee moves towards the chest.
- Pull when placing your feet on the floor.Remove when you rip your back from the floor and bring your knees to your chest.
- Make 10 repetitions in 3 approaches.
3. Oblique turns
This movement is very similar to the usual twist, but here you need to make one shoulder in another.
- Lying on the carpet, get your hands on the head.
- Bend your knees so that the feet do not touch the floor.
- Raise the upper part of the body like a normal rotation, switching right shoulder to the left.The left side of the body should be on the floor.
- Repeat the movement for the other side.Turn left to shoulder to the right, without tearing the right side of the body from the floor.
- Make 10-12 repetition.
4. Rotate with the footed feet
- Lying on the carpet.Stretch your feet and cross them.
- Make the same movement as when performing a normal difference.
- Pull it when you lower your body and cross your feet.Breathe in as you get up.
- Make 10-15 repetition in 3 consecutive approaches.
5. Side turns
It is very similar to the turn.The only difference is here that you must raise your right foot when you move your left shoulder to the right and vice versa.Make 10-12 repetition for each side in 2 consecutive approaches.
6. Combining a bike
- Lying on the floor or carpet.Hold your hands on the left and right of the head, each.
- Raise your feet and bend it on your knees.
- Pull the right knee to the chest.Increasing your right knee, you should try to reach their left elbow.
- Bright your right foot and pull your left knee to your chest.Raise the upper part of the body and make sure the right elbow touches the left knee.
- Make 10-12 repetitions for both parties in 2 consecutive approaches.
7. Planck with turn
Perform training as a bar with a turn.
This movement is intended to work on the lower back, hips and presses.
- Take the bar position on the floor or carpet so that the knees and elbows are on the floor.
- The view is directed forward, and the neck and spine are built in a row.
- Remove your knees from the floor and place your feet on the socks.
- Hold this position for about 30 seconds.Make sure you breathe normally during class.
- Now usually goes to the sidebar position for each side of the body for 30 seconds.
Planck with turn
- Lying on the floor next to.
- Move the weight to the right elbow or the arm and right leg.Make sure the right hand is bent at the right angle.
- Put the left foot on the right.Keep your feet straight.Raise your hips.
- Hold this position for about 30 seconds.If you have experience in doing this movement, then you can hold a position for 1-2 minutes.
- Repeat training for the other side.
8. Lugs with turn
If you are just starting to work in the newspaper, you must first try the lunges by turning on the body.
- Take the steps forward with your left foot and bend it on the knees.You will feel the stretch behind the right thigh.
- Raise your hands forward in parallel to the floor.
- Take a big step forward with your left foot and sit down, as if you were sitting on an imaginary chair.The right foot should remain behind and placed on the feet.
- Make sure the back is in a live position.
- Lunge with the other legs.
- Make 15 repetitions.
9. Leaning to the side
- Stand straight, feet together.Raise your hands over your head and fold together.
- Tilt the body to the left as much as you can feel the stretching of the right side of the body.Hold this position for 15 seconds.
- Back to the starting position.
- Repeat exercises for the right side of the body.Hold the position for 15 seconds.
- Once it becomes easy for you to maintain the situation for 15 seconds, you can increase this time to 30 seconds or more.
10. Vacuum training
Excellent helps strengthen the abdominal cavity and concentrates mainly on the breathing.
- Stand in all four, supporting the body on the knees and elbows.
- Take a deep breath.The newspaper should be relaxed.
- Breathe in.Tighten into the process of extinguishing and drawing into the stomach.
- Hold this position for about 15-30 seconds
- Make 15 repetitions in 2-3 daily approaches.
11. Lifting foot in the chair
- Sit on the chair, straighten your shoulders, straighten your back.
- Put your hands on the side with the palm of your hand.Take a deep breath.
- Breathe in, and the gangster lifts your knees so that they are close to the chest.
- Hold this position for 5-10 seconds.Do not surround your back and do not lean on this moment when your knees are in the chest.
- Reduce your feet to the floor.Make 15 repetitions.
12. Walking
Walking is another good training for beginners.You have to fulfill it if you want to get rid of fat in your stomach, it burns fat deposits all over the body.Walking fast 30 minutes a day at least 5 times a week will allow you to see a gradual change in your weight.This low training will put a good burden on your heart and help improve metabolism.
13. Run by a coward
After you master the fast walk, you can switch to a cowardly run that will help easily burn extra calories in the body.Conducting cowards will help you maintain a physical form, stay healthy and fight overweight.
14. Run
If you want to diversify your daily boring performance, you can try walking for 2-3 days a week.Walking will make your heart faster, which will help burn more calories than walking or jogging.
15. Cardio training
For high fat burning -quality and maintaining muscle mass, you need to learn how to do cardio exercises properly.Such a burden helps not only bring normal physical form, but also strengthens health
Cardio is one of the best ways to burn a lot of calories, as well as eliminate the advantages of the waist.Do it for 30 minutes a day at least 4-5 times a week, and you can also reduce stress levels, increase lung volume, maintain heart health and improve sleep.
16. Swimming
Swimming is an excellent exercise that allows you to keep the whole organism in tone.Swimming will also enhance the effects of cardio training.You must choose the optimal training rate that allows more calories to burn.In the early stages, it is best to swim at least 1-2 times a week.
A delicious product for weight loss
If you think you have overweight, then you need to immediately reduce the consumption of carbohydrates, fatty foods and start taking fiber -rich foods.Here's the best product will help you lose weight.
- Apple: You can use it 3-4 times a day as a substitute for food with high carbohydrate content.
- Almond: Rich in vitamin E and contains a large amount of fiber that gives you a fullness and reduces hunger.
- Vegetable -Service of green sheet: Rich in fiber and contains some calories.They will help prevent the delay in water in the body.
- Avocado: Contains a large amount of fiber fatty acids and mono, which helps to break down fatty acids into energy and water.
- Cucumber: Has high water content and very small amounts of calories.
- Watermelon: 80% of water is made up of water and contains some calories.The watermelon will help reach the desired waist.
- Bean: Helps improve digestion, and also strengthens the muscles, reduces hunger and prevents excessive eating.
In line with the use of this product, it is very important to do certain exercises that will help eliminate excess fat on the side.You must combine exercises and diets to burn fat more effectively.It is important to include it in your schedule, so you will always be in the best condition.
With a complex approach, combining proper nutrition and training, you will see the results in a few weeks.You can do this exercise at home or under the guidance of a professional coach.If you have the will and determination to make a lot of effort to get rid of fat in your stomach, then you can easily achieve this.Remember that there are no results without effort, and getting rid of additional pounds is no exception.To accelerate weight loss due to excess fat, try to avoid rich carbohydrate foods and increase daily calorie consumption due to healthy physical activity and lifestyle.For example, replace the walking elevators on the stairs, not the trolley or metro, walking along the way.