Abdominal fat consists of two layers - surface (under the skin) and deep (internal organs). The deep fat layer is developing very positively 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 find a way to burn fat on your stomach.
The best exercises to burn fat in the abdomenExercises for the press (for example, twisted) will not help burn fat on the stomach, but only strengthen muscles. Their implementation is a waste of time until the muscles are covered by a fat layer. What exercises to lose weight and the parties are the most effective in the fight against fat?
To remove fat on the stomach and sides, it is necessary to burn calories. It is difficult to change the stomach with the help of a diet, so you not only eat less but also move more. In this regard, the best way to burn fat is Cardio. It is to respond to cardiovascular exercises, deep fat layers of the best reaction and first start leaving after starting high intensity exercise. Studies prove that cardiovascular exercises to lose weight also lead to general weight loss. You can burn your stomach fat with the help of normal exercises (even without any diet), but in this case, the results will not be too impressive. In addition, people who often train, as you know, have little fat deposits in the waist, compared to those who have a sedentary lifestyle.
Training to burn fat on the stomach - how to accuratelyThe more you train, the more you lose weight and burn more fat. Train a few days a week for 30-60 minutes.
High intensity support if your health allows you to do this. It has been shown that high density training is more effective against fat compared to moderate intensity exercises. It also brings more benefits to the cardiovascular system. Therefore, training with heart rate is 60-85% of the maximum permission. If you are a beginner, then start with low intensity exercises. If you want to develop durability, the intensity must be increased. Use a pacemaker to determine the pulse that you have to train.
Use simulation or perform exercises to burn fat in the abdomen in the open air. The best training is a favorite exercise, corresponding to the level of physical training, and also ensuring safety and efficiency. Try walking, running, jogging (jogging), cycling, swimming, scandinavia walking, etc. v. . . If you want to achieve maximum results, then run at fast speed. If you have problems with joints or return, then consider layers on an ellipsoid or exercise bike. In addition, consult your doctor about the synthesis of the training program will help burn fat in the stomach and enhance health in general.
If you are in a very good physical shape, try training high time. It involves alternating exercises with low intensity and high for about 20 minutes. The training is only for people with a high level of training and is a very effective way to burn fat on the stomach.
Includes 2 strength training every week in your program. Yoga and Pilates are also in this genre. The exercises, to remove the stomach and the two sides with the burden, will allow strengthening and muscle strength, but will not help burn a large amount of calories and fat in the abdomen. They will also prevent the loss of muscle mass, which occurs during weight loss. In the end, after the fatty leaves, you will want to be relief and pump into the press!
Choose the right music. Research proves that music helps to deal with longer and stronger, and also reduces fatigue. Also, it allows you to easily follow regular training.
Physical exercises to lose weight and faces of the houseWe found a way to burn fat on the stomach. Exercises to lose weight and faces for the best results. But the personal characteristics of each person are still there. And it is not always necessary to offer strict measures to burn fat on the stomach. Sometimes just make some changes in lifestyle to solve such problems. Fat in the abdomen can lead to negative consequences if you do not participate in timely removal. That is, the previous thought about increasing the appropriate abdominal and nutrition, you can look beautiful and have a flat stomach at any time of the year at all ages.
Exercise to lose weight and sides are probably the best way to eliminate fat deposits on the stomach. If you are really seriously configured to achieve results, then you need to allocate 1 hour a day to train. There are effective exercises to lose weight of the abdomen and the side, however, in this article, we will consider 10 of the simplest possible at home.
CurlyNothing is easy to help burn fat on the stomach like twisting. According to many physical experts, this exercise occupies the first position in this matter. Be sure to include it in your training program.
Lie on your back, bend your feet, set foot with the entire surface on the floor. Take your hand with your head or hold your chest cross -chest. Take a deep breath. Breathe out, lift the body. Take a deep breath at the time of lowering your body.
Beginners need to perform 10 repetitions in an approach. Make 2-3 daily approaches. Watch the video above to learn more about twisting techniques.
TwistedAs soon as you learn how to perform classic twisting, you can proceed to more effective variant - twisted with the rotation of the case.
In this exercise, you need to turn the right shoulder on the left side, without tearing the left of the floor.
At the beginning of training, perform 10 repetitions in an approach. Try to perform 2-3 daily methods. Watch the video above to learn more about the technique of performing twisting with the rotation of the case.
SpiralThe exercise is very similar to the previous exercise, but only here you need to bow in the same direction that you turn your shoulders, perform all the movements at the same time. Spit Twists aims to find oblique abdominal muscles.
Try to perform 2-3 methods from 10 repetitions per day. Watch the video above to learn more about the technique of performing skewers.
ReverseYou may have noticed that burning your stomach fat is associated with the implementation of different twisted options. Now is the time to get used to the opposite. This is an extremely effective exercise, especially for women.
It is very similar to the previous ones, but here you need to lift your legs simultaneously. Such movements help to work especially well are lower press. Watch the video above to learn more about the technique of performing backwards.
Twisted with lifting legsLie on your back, raise your legs upright and cross a knee lying on the other. Inhale and tear the body from the floor. Breathe out slowly.
Perform repeats 12-16 in 2-3 methods. Watch the video above to learn more about the technique of performing twisted with vertical legs.
Twisted with a "bicycle"Don't worry, you won't need a bicycle!
Lie on your back, put your hand out with your head or hold on both sides. Tear from the floor and bend at the knee. Wear your right knee near your chest, and straighten your left leg and extend it forward. Then carry your left knee near the chest, and straighten your right leg and pull it forward. The replacement motion is as if you are pedaling a bicycle.
Planck with a rollerThe bar with roller aims to enhance the muscles of the abdomen, hips and lower back. Place your knees and elbows on the floor, lower your lower legs on the roller. Eyes should be directed forward. Save even breathing. Then tear your knee from the floor and take on the position of the bar. Stay in this position for 30 seconds, then you come back and go at the same time.
Located on the floor. Keep the weight of the body on the right elbow and right leg. The elbow should be placed perpendicular to the shoulder, and the left and right legs are on the right. Do not touch the floor. Save position for about 30 seconds and over time this time increases 1-2 minutes.
Repeat for the other side of the body.
While at the specified position, you can lift and lower your legs up. This will allow not only the press, but also the hips.
WalkCardio is one of the best ways to burn calories and remove fat in the body. Walking is an exercise that must be one of the first people to include in the training program. If you combine walking for 30-45 minutes with a stable rate with appropriate nutrition daily (or at least 4-5 days a week), then you can soon notice positive changes in body weight. This low injury activity can accelerate heart rate and metabolism. Also, walking is great for beginners.
RunningYou should try to avoid the body's adaptation into loading, which means changing the type of activity. How to run? In the end, this is a great way to accelerate heart rate, burn calories and remove fat in the abdomen!
JoggingIf for some reasons to run for you, try jogging. Studies show that it is better to burn fat on the stomach, compared to strength exercises. In addition, this is a great aerobic activity, also useful to maintain good physical shape.
