Every woman dreams of a slender figure, flat stomach and a wasp waist. Many attempt to reach the ideal, but you'll soon be disappointed because of the fact that there is no effect. The belly and flanks is a very troubled place, in these areas the fat fast but very slowly comes down. Get rid of the hated deposits, you need to exercise regularly and to eat. This is important, because abdominal fat is not only aesthetically beautiful but can be dangerous to your health. Consider what exercises, what at home, which helps in weight loss and fighting fat in the abdomen and side.
It's possible that the fat in specific places on the body
Dieters often ask the question, what exercise or exercises at home to remove the belly and flanks. However, these do not exist, as the body fat in the body more or less evenly, but not in that particular area. Winding, massage, miracle creams, or the safety belts will not help remove the fat in that particular area. This is just the help of the liposuction, but if you are eating properly, the fat quickly continue. Local weight loss is the biggest misconception that the modern people.
For example, when a performance, twisting the press, nor the fact that the fat goes away this is the part of the body. Fats, triglycerides, which are broken down in the body, fatty acids, glycerol, then the bloodstream, supplying energy. However, the blood moving the body to cause it to orbit an area, it won't work. Therefore, if you decide to lose weight in the stomach and sides, then be prepared to burn fat first in other areas, and in the right place.
However, in addition to the method, how to lose weight in the stomach side of a week at home or in the gym, it doesn't exist, there is good news. Stimulation of specific muscles (specifically, in this case, press the button) allows you to tighten the abdomen. Thank you, a lot of, significantly improve the aesthetic appearance of the body. On the one hand, such results are noticeable, the other– stimulates the overall weight loss body, which gradually came down of fat in the abdomen and side.
Is it possible to lose fat at home
To lose weight at home, it is quite possible, the point is to be patient, to have an action plan and not deviate from it. The most important rule to remember each and every weight loss to reduce the calorie intake. This can be done in two ways: eat less or eat a little exercise. According to many experts, the second version is the most appropriate. Order weight loss the different body parts is dependent on the characteristics of the body: a fat is coming off evenly, the other first loses the upper part, the third bottom. So, if you want to tighten the tummy, narrow the waist, then pick up a set of exercises according to a diet, regular basis. Even if you initially lost weight breast, do not be discouraged, just keep practicing, soon positive changes will occur in the waist.
Whether it is possible in such a way as to remove the excess a short period of time
As already mentioned, the rapid weight loss you must adjust the power. It's not about a strict diet, and a balanced diet. The menu in the proper diet will help the dietitian. Dieters should avoid stress. If the man's in a bad mood, the body produces cortisol (stress hormone), which contributes to the accumulation of fat cells in the waist. You also need to exercise, alcohol, sweet, fizzy beverages, which will also increase your body fat. People who want to reduce the waist circumference, it is necessary to note that the results are 80% dependent on nutrition and 20% physical. If someone rarely plays sports and eats a lot, then the effect will be. Similarly, the diet doesn't work without the regular exercise.
Thin waist can be obtained by performing exercises using your body weight. Don't movement the weights, you will help to build up the muscles that the abdominal circumference will increase visually. The train regularly, but with small pauses. To achieve the desired effect necessary alternative exercises for slimming the abdomen, and then back to the cardio. This combination accelerates the burning of fat and strengthens the heart muscle. To lose weight and tighten the body, to remove the sagging belly, the exercise once a week 2-3 times to accelerate the result, the train is 4-5 times 7 days. A class, pick 4-5 exercises, which should be done to turn the 3 sets of 25 or 30 times. To accelerate the fat loss, you need to constantly change the exercises, looking for new opportunities.
Complexes to remove fat under the skin
The weight loss, burning abdominal fat use a variety exercises:
- exercises with the hula hoop. While shooting the video increases the muscle tone, accelerated blood circulation, metabolism, as a result, fats are burned faster. In addition, the hula hoop, removes the cellulite, if you work in the area. There are dynamic exercises with a Hoop;
- winding the press will be effective if a person consumes healthy food. Otherwise, the waist circumference would increase due to increase in muscle and fat remain in place. To achieve the desired effect, lift your body 45° to the surface, not above. The UPS, the tension of the abdominal muscles, raise your trunk only when you exhale. To practice light burning, and then stop increasing the muscles of the abdominal circumference;
- the program of the exercises for the abdomen, waist. The difficulty level is different, we recommend that you start with simple movements, gradually moving to more severe;
- weight loss program is an expansion. He trains more muscle groups allows you to tighten the stomach, strengthens the muscles of the back, buttocks, legs, and the spine is not exposed to heavy loads.
There's a line for the lazy, it consists of simple exercises. Such movements accelerate the fat loss, however, this process is somewhat slower than the active class. Remember that it's not important what, but how often, hard to do the exercises to quickly remove the excess.
The most effective exercise to remove the excess
Practice your hula hooping help to lose weight fast, including the waist. Better to start with the usual spin. Practices the hula Hoop:
- Stand with your feet connect, hands on his head. Gently rotate the Hoop a small amplitude. First right, then left 88 times. While exhaling, hold your breath for 2 seconds, the trunk press the button.
- Stand up, feet apart slightly, hands behind his head. Rotate the hula Hoop clockwise, after a few turns, start to turn slowly to the Ring. The number of repeats – 10 times in different directions.
- Legs connect, stand on your toes, put your hands above your head. Screw the gate in 10 minutes. This is a powerful movement, which perform better, having more simple.
- Feet squeeze hands on the back of her neck. Spin the Hoop to the right, then to the left for 5 minutes. Just move your hips.
It works on the muscles of the press, to lose weight faster, perform rhythmic exercises. Weight loss program the belly:
- In a horizontal position, hands on your head. Raise the body, at the same time, pull your knee to your chest (stomach needs to draw). Then the left knee pull your right elbow. Then repeat with the other leg.
- Turn the left side, bend your legs, slightly tilt the torso to the right. Drag the hand, the foot, the knee, the shoulder should be increased. Soft services for a minute. Then repeat on the right side.
- In a horizontal position, bend your knees. If you exhale raise your pelvis and tighten your stomach. Fix for 30 seconds, and then descend.
- Lie on your back, pull your knees up to the torso, the arms spread to the side. Lift up the pool, and then back a little to the right so that the knees are compressed. Then repeat on the left side.
- In a horizontal position, bend your legs. Then expand your knees to the right or left side. Repeat on the left side.
The exercises recommended to perform 20 times.
Additional coach seat for a growing. Such movements work different groups of abdominal muscles, to relieve the spine. The training programme using an expander:
- Lie down, feet secure the expander, grab the handle. Lift the leg at a 90° angle to the handle of the milk to pull the abdominal. Lower the leg, but not completely, but the distance of 5 cm from the floor.
- Sit down, pull the legs, hold the handle, slowly lean your head back on the ground.
- While exhaling lift the body, bend the legs, bring them to the handle of the simulator.
It's a effectively created together with the diet helps to remove the fat abdomen or supports.
Easy, simple lazy
There is a special kit for those who don't want to spend a lot of time in the classes, or to lose weight. The practices by which gradually remove the excess, for the lazy:
- Stand back to his feet. However, raise your legs to the knee at waist height.
- In a horizontal position, arms along the body, alternating pulling the knee to your chest.
- Lie down, elevate the legs 20-30 cm, and crossed like scissors.
- In a horizontal position, hands behind head, lift, foot, elbow, lift the shoulder, shoulder blade. Start the pump forward and back.
- Stand up, knees bent, arms set forward in the breast. Turn slowly to the left and to the right.
- During inhalation, pulling the gastric units, lock-on for 30 seconds, and then exhale to relax.
The duration of each exercise – 15 to 30 seconds. Later, the duration can be increased.
For more ways to promote fat burning
Exercise methods for weight loss belly sides different, but I have to rhythmic. Because the fats burn faster than the speeding up of the heart to work. In such cases, your body stored the fat tissue. When you exercise at a fast pace accelerates the fat burning. Fat-burning hours to accelerate the heart beat, and up for a long time. Such exercises include running, swimming, classes for cardio, skipping rope. You can choose the correct method of weight loss, or alternative them. To speed up your weight loss in the abdominal area, as well as side, use the fat burning. This is a special supplements contain caffeine, synephrine, allergies, etc. take Them before workouts to accelerate the fat loss. The most mild, effective fat burning, the women of L-carnitine. Don't expect instant results, be patient, exercise regularly, and eat. The choice of the most cases, adjust the exercises to remove the excess fat, better a specialist.
Key findings
So, how to lose weight on your stomach or side won't work, because the body burn fat evenly throughout the body. In order to quickly to a thin, trim waist, rotate the hula Hoop, the exercises of the abdominal muscles, what it does to the heart. But the best thing is to combine a set of exercises, Running, Cycling, swimming, aerobics, etc. How often should the exercises to perform at home or in the gym, you decide that you have given the desired results (lose weight, tighten the press to hold the shape). At the same time, every effort will be useless if you don't reduce your calorie intake, and not the correct, balanced diet. Speeding up the process of weight loss, you can use the special additives.