The excess of body fat often accumulates in the waist area. Typically, this is a problem that occurs in men, but the girls are, at times, are looking for effective exercises to slim down your belly, to do it for you for a flat printing press in the house for a couple of weeks. It should be immediately prepared, that is, the desired result will be possible in the form of a pair of months of workout and a healthy diet. In the progress, you may be able to reduce the fat and strengthen the abdominal muscles.
That is the kind of exercise that needs to be done to remove the fat from the belly
To get to a certain weight-loss complex to be understood by you, you can get a pretty good press. To form a beautiful waist, not only should you get the fat-burning, which creates folds on the sides, but also to strengthen the muscular corset. Even the thin girls in the media is not always smooth, and slightly sticks out, is that the weak tone in the abdominal group.
Every year, in order to remove the fat from the stomach should be pumped to the muscles. Separate for the purpose of increasing the muscle mass and strength. If you run just one coil, then the volume of the waist, not only did not fall, but continue to increase. For this reason, the trainer does not recommend it very often to perform a classic exercise for the abdominal muscles. There are more effective options, such as removing fat from stomach with exercise.
Exercises for the abdomen
For a slender figure, must be enrolled in classes at a gym. The program will include the anaerobic and the aerobic load, which are aimed at burning excess fat. It is not possible to achieve a reduction in the gap at a certain place on the body to lose weight, at the same time, all over the place. Due to the differences in anatomical features of certain people in certain areas to lighten the weight more quickly.
Exercises to lose weight in the stomach, and it should start up with the cardio, will the fat-burning effect. This will help you to start up your metabolic rate, improve your metabolism, and to nourish all the cells of oxygen and other minerals, forcing the body to break down the fat cells for energy. Exercise for the belly and on the sides, you can start with:
- running on the treadmill or on the road.
- a bike ride or a simulator;
For a flat stomach
If you perform the movements, with a large number of repetitions, then you're going to be able to the muscle growth. This may be of interest to men who want to have both in terms of volume, relief and the media, but you don't need young men and women. It will also have an effect on, if you don't get rid of the grease on the spacer. To obtain a beautiful waist you need to do an exercise for a flat stomach. They are directed on the further strengthening of the muscular fibres, and not in the build-up. For this purpose, you do not need to pick up a lot of options, which is sufficient to complex all but a few. Include these exercises to lose weight in the stomach:
- A classical twist. It is not the most efficient thing, but it's an option to tighten the waist. Lying on the ground, and start pulling in the chin to the knees. It is important for you to have used is not the raising of the body, the muscles in the lumbar region, and, more specifically, to be used in the thick of it. And be ye lift up, to exit and return to the breath then lower it.
- For the training of the muscles of the body (the mouth), you should perform sit-up, with a twist. Get down on the floor, hands behind his head, and then drag the right elbow to the left knee to the left of the pants, and then your right elbow to your left hand side. It is a very good option for leveling the longitudinal muscle, but they shouldn't get involved with them, so as not to increase the amount of your waist.
- The gymnastics roll. It is already complicated switch from the classroom to the strengthening of the various muscle groups. During the execution of the correct for you to use the printing press, the back, the side muscle. A simple choice, you have to run, kneel down, lay on the floor, with something soft. Start out slowly, falling into a roll to the front, do not touch the body of the floor, and then go back to it's original position.
To lose weight in the belly and on the sides
To lose weight, you must follow a exercise and diet program, that will start the fat burning process. It is a high-intensity training, and therefore, the load of the weight loss in the belly and on the sides is not appropriate. It's not easy, but it is very effective in the complex, due to the circular formation. Such a programme, you switch the exercises for the belly and the waist, and the cardio training load, which helps to ensure that the spare quick-weight-and muscle-building. To carry out such an exercise at the gym, come home. The program, for example, a repeat is in need of 4 or 5 turns:
- Jump on the rope for about 3 to 4 minutes.
- Tilt it to the side, and 20 on each side.
- For a twist on the classic.
- Jump to the rope.
- On the conveyor belt.
- Lateral and twisting.
- Tilt it to the side, 20 each side
The burning of the fat
When it comes to training, which is aimed at burning fat, so the implication of this is that of the high intensity of the exercise. Exercises to lose weight in the stomach is any of the cardiac load, accelerating the metabolic processes of the body's metabolism. Just as the choice of training will help you achieve weight loss and a flat belly. Exercises to burn fat in the abdomen increases the heart rate to such a level that the body has started to produce energy from fat, not from carbohydrates (glycogen). To achieve this, it is only possible, if the duration of the cardio is at least 30 to 40 minutes.
For weight loss the lower part of the belly
Some people mistakenly believe that the media exists in either the header or the footer of a department. During the execution of the exercise are, in fact, be pulled all over the place. So, just how much it's going to be a part of the upper or the lower part of the abdominal muscle depends on the ability of the athlete to comply with a technique. Exercises to lose weight in the lower part of the abdomen can help to enhance the work load in this area. This is one of the options for the implementation of this change:
- Get down on the floor, with your hands tainted by something that is sustainable.
- To start up with smooth feet.
- You can stop it on one level, when you enter the floor, the angle of 30 degrees or less.
- To keep it in place for a minimum of 30 seconds.
- Repeat this movement 4 or 5 times.
There are options for exercise that will help to make the muscles strong, strong, and support each other in a good way. Exercise belt to lose weight on the stomach and on the side of the universal and static for help with the work, and the thighs, the buttocks, the shoulders, the back of it. By doing this, you don't to increase muscle mass, and that's just the stake level. This is one of the options, the actual exercise that will make your tummy flat and smooth. Classes to to to lose weight in the stomach, and the sides must of necessity include a bar as well. It runs as follows:
- Lay on the floor, something soft, that it can take 2-3 minutes for the head-to-head on the elbows.
- The book's focus, as you will want to drain it. Then, you go down with the palms of the hands to the elbows.
- Keep your body absolutely straight, don't let the gutter back, or the hump on its back.
- This is the position of the force, simultaneously, to stretch out the shoulder press, the lower portion of the back side of the muscle, the buttocks, the hips and the thighs.
- By the same token, you can run it in the side bar, which will help you deal more effectively with the sides.
Breathing exercises for weight loss in the belly and on the sides
From the culture of the east came to yoga, which is strongly picked up in other countries, it is considered to be effective in training and is popular with all ages. The breathing exercises helps you to effectively pursue your weight loss properly execute the practice. One of the options to work out – of vacuum. This move is for the better, but it's important to look at the technique, because, when performed incorrectly, it may begin to turn the head, and vomiting.
The vacuum helps to train the whole of the press, and to use, improve the tone, even in the deep of the muscles that you don't give in to the belly here and there. With the help of 1 class a day, you'll be able to pull the media back on your tv. Run the vacuum, do the following algorithm:
- Take a deep breath.
- Then, cut off the breath in your nose and, once again, full exhaust, any place air should not be completely.
- Put more pressure on the press-and-hold in this state for 10 to 15 seconds.
- You can then relax and catch your breath.
- Repeat 3 or 4 times, and over time, this can add up.
There are several nuances that you need to consider when training:
- effective she will be. if you have to leave the fatty, sugary foods;
- after the gymnastics of the respiratory can be a really want to eat, and to constrain the will;
- you run too much vacuum is not felt, which is initially light-headed, it needs to be stopped.
All of the possible variations on the exercise to press down the two types of movement: the movement of the torsion and static load. You don't need 10 exercises to lose weight in the belly and on the sides to make a flat printing press, as shown in the picture. Important thing is to learn to see the technique, you train regularly and eat properly.