The most effective exercises for losing weight and sides

Fat in the abdomen consists of two layers - surface (subcutaneous) and deep (visceral). The deep layer of fat is growing very actively, and its large reserves are associated with the development of many chronic diseases, such as diabetes, arterial hypertension and metabolic syndrome. Therefore, for your health, we will understand how to burn fat in your stomach.

Best exercises for burning fat in the abdomen

Press exercises (for example, winding) will not help burn fat in the stomach, but only strengthen the muscles. Their execution is a waste of time until the muscles are covered with a layer of fat. Which weight loss exercises and sides are the most effective in the fight against fat?

To get rid of the fat in the stomach and sides, it is necessary to burn calories. Extremely is extremely difficult to transform your stomach with the help of a diet, so you should not only eat less but also move more. In this regard, the best way to burn fat is cardio. It is in response to cardio exercises that the deep layers of fat react best and primarily begin to leave after intense training begins. Studies prove that cardio exercises for weight loss also lead to weight loss as a whole. You can burn fat in the stomach with the help of ordinary exercises (even without any diet), but in this case the results will not be so impressive. Moreover, people who train regularly, as you know, have fewer waist fat deposits compared to those who lead a sedentary lifestyle.

Stomach fat burning training - as correct

The more you train, the sooner you lose weight and burn more fat. Train a few days a week for 30-60 minutes.

Support high intensity if your health allows you to do so. It is proven that high -intensity training is more effective in fighting fat than moderate intensity exercises. It also brings more benefits to the cardiovascular system. Therefore, train with a heartbeat that is 60-85% of the maximum permissible pulse. If you are a beginner, then start with low intensity exercises. If you want to develop durability, then the intensity should increase. Use a heartbeat calculator to determine the pulse in which you need to train.

Use simulators or perform exercises to burn fat in the abdomen in the open air. The best training is the one who enjoys, corresponds to the level of physical training, and also ensures security and effectiveness. Try walking, running, running, cycling, swimming, Scandinavian walking, etc. If you want to achieve maximum results, then run at a fast pace. If you have problems with the joints or back, then consider the classes on an ellipsoid bike or exercise. Moreover, consult your doctor about compiling the training program that will help burn fat in the stomach and strengthen health in general.

If you are in very good physical condition, then try high -intensity interval training. It includes low -intensity and high alternative exercises for about 20 minutes. The training is aimed only for people with a fairly high training level and is a very effective way to burn fat in the stomach.

Include 2 strength training per week in your program. Yoga and Pilates also belong to this category. Exercises, to remove the stomach and load with load, will allow to increase strength and muscles, but will not help burn a large number of calories and fat in the abdomen. They will also prevent loss of muscle mass, which occurs during weight loss. After all, as fat leaves, you will want to have a relief and pump the press!

Choose appropriate music. The research proves that music helps to deal with longer and more intensely, and also reduces fatigue. In addition, this allows you to easily respect in regular training.

Physical exercise for losing weight and sides of the house

We learned how to burn fat in the stomach. What exercises for weight loss and parties give the best results. But each person's personal characteristics always remain. And it is not always necessary to introduce strict measures to burn fat in the stomach. Sometimes it is only necessary to make some changes in the lifestyle to solve such problems. Fat in the abdominal area can lead to negative health consequences if you do not get involved in eliminating it in time. That is to say, thinking in advance of strengthening the abdominal muscles and proper nutrition, you can look good and have a flat stomach at any time at any age.

Exercise for weight loss and sides is probably the best way to get rid of fat deposits in the stomach. If you are really seriously configured to achieve results, then you should share 1 hour a day for training. There are effective exercises for losing abdominal weight and parties, however, in this article we will consider 10 of the simplest to be performed at home.

Twisting

Nothing so easily helps to burn fat in the stomach as twisting. According to many fitness experts, this exercise takes the first place in this regard. Make sure you include it in your training program.

Lie on your back, bend your legs, place your feet with the entire surface on the floor. Take your hands for the head or hold it crossed on your chest. Take a deep breath. Extracts, raising the body. Take a deep breath again at the time of lowering the body back.

Beginners should make 10 repetitions in 1 approach. Perform 2-3 access daily. Watch the video above to find out more about the turning technique.

Twisting with the return of the body

Once you learn to make a classic twist, you can continue to change them the most effective - distorting with the rotation of the issue.

In this exercise, you need to turn the right shoulder on the left side, without torn the left side of the floor.

At the beginning of the training, do 10 repetitions in 1 approach. Try to perform 2-3 access daily. See the video above to find out more about the turning technique of turning with the rotation of the issue.

Oblique

Exercise is very similar to the previous one, but only here you have to bend your feet in the same direction in which you turn your shoulder, making all movements at the same time. Saliva rotations are aimed at processing oblique abdominal muscles.

Try to perform 2-3 approaches from 10 repetitions daily. See the video above to find out more about the oblique turning technique.

Clutter

You have probably already noticed that burning fat in the stomach involves performing different turning options. Now is the time to get to know the opposite. This is an extremely effective exercise, especially for women.

It is very similar to the previous ones, but here you need to raise your feet at the same time with the body. Such movements help to work particularly well the lower press. Check out the video above to find out more about the technique of executing the opposite turn.

Twisting with raised legs

Lie on your back, lift your feet up and go so that one knee is located above the other. Inhale and remove the body from the floor. Extracts slowly.

Perform 12-16 repetitions in 2-3 approaches. Watch the video above to find out more about the turning technique of turning with your feet.

Twisting with a "bike"

Don't worry, you won't need bike!

Lie on your back, hand your hands next to your head or hold the sides. Wash the floor and bend on your knees. Bring the right knee near the chest, point your left foot and stretch forward. Then bring the left knee near the chest, point your right foot and pull forward. Alternative movements as if you were a pedal a bike.

Planck with a roller

The roller bar is aimed at strengthening the abdominal, spine and back muscles. Place the knees and elbows on the floor, lowering the lower legs on the roller. The look must be directed forward. Save breathing too. Then brush your knees from the floor and take the position of the ribbon. Stay in this position for 30 seconds, after which you move back and go for the same time.

Lie on the floor on the side. Keep the body weight on the right elbow and right leg. The elbow should be perpendicular to the shoulder, and the left foot should lie to the right. Do not touch the flooring. Save the position for about 30 seconds, and over time increases this time to 1-2 minutes.

Repeat for the other side of the body.

While you are in the position shown, you can lift and lower your leg. This will allow not only the press but also the thighs.

outing

Cardio is one of the best ways to burn calories and get rid of fat in the body. Walking is an exercise that should be one of the first to include in the training program. If you combine the 30-45-minute walk with a steady rhythm with proper nutrition daily daily (or at least 4-5 days a week), then you may soon notice positive changes in body weight. This type of low traumatic activity is able to accelerate the heart rate and metabolism. In addition, walking is great for beginners.

running

You should try to avoid adjusting the body to loads, which means to periodically change the types of activity. What about running? After all, this is a great way to speed the heartbeat, burn calories and get rid of fat in the abdomen!

running

If for some reason jogging is not suitable for you, try running. Studies show that it is better for the burning of fat in the stomach, compared to strength exercises. In addition, this is a wonderful type of aerobic activity, which is also useful for maintaining a good physical form.