Every woman dreams of a slim figure with a flat stomach and a wasp waist. Many have attempted to realize their ideal, but a little disappointed due to the fact that the effect is not. The belly and flanks are, in fact, the problematic of the place, in these areas of the fat quickly appears, but very slowly lose. To get rid of much-hated deposits, it is necessary to regularly do some sport and eat well. It is important, indeed, the abdominal fat is not only aesthetic, but also dangerous for the health. Think about what exercises you can do at home to help you lose weight and to struggle with the body fat in the area of the abdomen and flanks.
Is it possible to remove fat in specific places on the body
Losing weight often interested in the question of what exercises or gym, you can do at home to remove the fat from the belly and sides. However, they do not exist, because the fat deposits are all over the body with more or less regularly, but is not on a specific site. The twist, massage, creams miraculous or belts not to help you remove the fat on a specific site. It is possible to do with the help of the liposuction, but if you don't eat, then the large intermediate layer is quickly reinstated. Thinning local – this is the greatest error of the people.
For example, when a person performs a twist release, this is not the fact that the fat will go away it is with this part of the body. The fat is triglycerides, which are divided in the body into fatty acids and glycerol, they then move into the blood, providing energy. However, the blood moves through the body, circulate on a field will not work. Therefore, if you decide to lose weight in the belly and sides, then be ready for the fat burning first on other areas, and then only on the right place.
However, in addition, that the method, how to lose weight on the belly, sides per week at home or in the gym, it does not exist, there is good news. The stimulation of the specific muscles (particularly in the case of the press) will help you tighten the abdomen. And thanks to these costs, you can greatly improve the aesthetic appearance of the body. On the one hand, these results will be noticeable, on the other, to stimulate general thinness of the body, during which it had gradually decreased the fat layer with the peritoneum and the sides.
Is it possible to get rid of fat at home
Lose weight at home is quite possible, the main thing is to be patient, make a plan of action and not away from him. The most important rule, which must memorize every losing weight, reducing calorie intake. You can do this in two ways: eating less or eating well and doing physical exercises. According to many experts, the second option is the most appropriate. The order of the thinness of the different parts of the body depends on the characteristics of the organization: those with the fat comes off uniformly, other, first, lean the upper part, and the third – bottom. Therefore, if you want to strengthen the abdomen and fine-tune the size, then choose a complex exercise, to compose a ration regularly. Even if the first lost of the chest, don't be discouraged, keep practicing, and soon positive changes will occur and to your size.
Is it possible by any means to remove the excess of short-term
As already mentioned, for weight loss quick, you must adjust the power. It is not a question of strict diet, and a balanced diet. Compose a menu, a good diet will help you nutritionist. To lose weight, it is necessary to avoid stress. If a person in a bad mood, his body produces cortisol (the stress hormone), which contributes to the accumulation of fat cells on the waist. It should also give up alcohol and sugary soda, which also develop the tissue layer. People who want to reduce waist size, it is necessary to remember that the result of 80% is dependent on good nutrition, and 20% of the burden of physical work. If a person is rarely done in the sport and eat too much, then the effect will not be. Exactly the same diet will not give results without exercise.
Slim waist, you can get in doing exercises using the weight of his body. Avoid the resistance movements, they will help you to build the muscles, resulting in abdominal girth visually increase. Train you in a systematic way, but with small breaks. To achieve the desired effect, it is necessary to alternate exercises for weight loss belly and sides with cardio. This combination will accelerate the burning of fat and strengthen the heart muscle. To lose weight and to pull up the body, clean saggy belly, do it 2-3 times per week to expedite the result, go workout 4-5 times a 7 days. For an exercise, choose 4-5 exercises to do 3 sets of 25 to 30 times. To accelerate the fat loss, it is necessary to constantly change exercises, to seek new options.
Complex, to remove the subcutaneous fat
The weight loss and burning abdominal fat to apply several sets of exercises:
- exercises with the hula Hoop. During the rotation increases muscle tone, accelerates blood circulation, the metabolism, as a consequence, the faster the fats are burned. In addition, the hula-hoop removes cellulite on the area of work. There are complex dynamics of the exercise with a hoop;
- the curl on the release will be effective if a person consumes healthy food. In the contrary case, the waist is likely to increase because of the growth of the muscles and of the fat left on-site. To achieve the desired effect, lift the enclosure of 45° to the surface, nothing more. Do the raises with the tension of the abdominal muscles, lift the torso only when you exhale. Train yourself until you get a slight burning sensation, then stop to avoid the increase of the muscles of the circumference of the abdomen;
- the program of exercises for the belly and the waist. Their level of different complexity, it is recommended to start with simple movements, moving to more severe;
- slimming program with the chest expander. It trains several muscle groups, helps you get the stomach, strengthen the back muscles, the buttocks, the legs, the spinal column is not exposed to a high load.
There is a complex for the more lazy, it consists of simple exercises. These movements can accelerate the burning of fat, but this process is a little slower than during the practice active. Remember that it is important to do what are, and as often and more intensely, and it is necessary to exercise to quickly eliminate the excess.
The most effective workout to remove the excess of
Exercises with the hula Hoop help lose weight quickly, including on the size. It is better to start for the towers. Exercises with the hula Hoop:
- Stand up, connect the feet, hands, the nape of the neck. Gently rotate the hoop of small amplitude. First turn right, then left on 88 times. During exhalation hold the breath for 2 seconds, tend the press.
- Stand up, organize a bit the feet, the hands behind the head. Turn hulahup-clockwise, after a few laps you begin to slowly turn the envelope. The number of repetitions – 10 times in different directions.
- The feet connect you to stand on tiptoe, reach the hands above the head. Turn the hula hoop for 10 minutes. It is the heavy traffic which is better to do so after the simplest.
- The feet, pinch, hands on the nape of the neck. Turn the hoop to the right, then to the left of 5 minutes. Move only a basin.
To work the muscles of the press and more fast to lose weight, follow the rhythms of the year. Program for weight loss belly:
- Adopt the horizontal position, put the hand on the nape of the neck. Lift off the case and at the same time, pull your knees up towards your chest (the belly need to paint). Then the knee of the left leg pull to the right elbow. Then repeat for the other leg.
- Return on the left side, bend your legs a little, turn your torso to the right. Drag the hands to the feet, your knees and lift them up. Softservices at the minute. Then, repeat on the right side.
- Adopt the horizontal position, bend at the knees. As you exhale, lift the pelvis and the belly of the strain. Set on 30 seconds, and then get off.
- Lie on your back, pull your knees up towards your torso, arms on the sides. Lift the basin and a little sit down to the right, the knees are tight. Then repeat for the left side.
- Adopt the horizontal position, fold the legs. Then, expand your knees to the right and left hand. Repeat for the left side.
All of the exercises, it is recommended to perform at least 20 times.
Complete the workout sessions of the chest expander. Such movements equate the different groups of abdominal muscles and release the spine. Training program with the application expander:
- Lie down, attach the feet in the expander, and grasp the handle. Lift your legs at a 90° angle, and the handle of a simulator, pull up on the belly. Soak your feet, but not completely, and at a distance of 5 cm from the ground.
- Sit down, stretch the legs, grab the handle, and do not lean back to the head hit the ground.
- While exhaling, lift the box, bend legs, make him a handle of the device.
It is a complex, effective with the plan help to cleanse the fat from the belly and sides.
Light and Simple for the lazy
There is a special complex for people who don't want to spend a lot of time on the course and lose weight. Exercises using which it is possible to remove the superfluous, for the lazy:
- Get up, back, and legs smooth. Of the queue to lift the legs, the knees are at the level of the belt.
- Take the horizontal position, hands along the body, alternately pull your knees up towards your chest.
- Lie down, lift your feet about 20 to 30 cm and cross, like scissors.
- Take the horizontal position, hands behind head, lift legs, bend, lift the shoulders and shoulder blades. Begin to be pumped forward, and then back.
- Stand with knees bent, the hand to settle in front at chest level. Slowly turn to the left, then to the right.
- During inhalation tighten the belly, softservices 30 seconds, and then exhale and relax.
The execution time of each exercise – 15 to 30 seconds. Later, their duration, and you can enlarge it.
Other ways to boost the fat loss
The training methods for weight loss belly and sides are different, but they all need to be rhythmic. In fact, the fat more quickly burned in the accelerated of the heart. For this type of cases, the body stores fat. During the execution of exercises at a fast pace accelerates the burning of fat. The fat burning course accelerate the heart rate and sustain it for a long time. These exercises bad omen, jogging, swimming, courses on cardio-vascular training, the jump rope. You can choose any suitable for your weight loss method or alternating. To speed up the weight loss in the area of the abdomen and flanks, you can use fat burners. It is a special additives that contain caffeine, synephrine, yohimbine, etc, take them before the training, in order to accelerate the burning of fat. The more gentle and effective fat burners for women is L-carnitine. Not worth to expect very quick results, be patient, regularly and eat properly. On the question of the choice of the most appropriate exercise to remove excess fat, it is better to consult a specialist.
The main conclusions
Therefore, to lose weight on the stomach or sides is not, as the body burns fat evenly throughout the body. To get more slim, trim size, rotation, hulahup, do the exercises for the abdominal muscles, get a cardio-vascular training. And it is better to combine all the exercises of running, cycling, swimming, aerobics and so on, As you often do exercises at home or in the gym, you decide-even taking into account the desired outcome (to lose weight, tighten the press, to keep the shape). However, all your efforts will be useless if you don't reduce the calorie intake and do not click on the good balanced diet. To speed up the process of fat burning, you can use supplements.