How to remove stomach and faces at home: The most effective exercises

The stomach is a problem area, with fat that millions of men and women constantly fight.Even if significant weight loss can be achieved in this area, the results must be continuously maintained.But it happens that problems with the abdomen and sides arise suddenly - you will not have time to look back, as the waist grows, and your favorite clothes stop as usual.Exercises come to the rescue in such situations.

The cause of obesity of the abdomen and the side

The formation of stomach fat is not only a aesthetic problem, but also a health dangerous state.All this is due to internal organs, with abdominal obesity, covered by a fat layer and stop performing functions.

Widespread reasons include weight gain:

• Breaching posture is a common issue among those who move less and lead a sedentary lifestyle in front of the screen or TV;
• A decline in metabolism, slowing fat - a person who eats like he is familiar with, but his body can no longer handle such a amount of food;
• Inaccurate nutrition - a person who likes fast food and foods filled with preservatives and chemicals;
• Pregnancy - In women, as a result of childbirth and childbirth, fat is deposited in the stomach and sides, then there are problems driving it;
• Stress fat - formed if a person is constantly worried and worried.

If the weight quickly rides off, it causes sagging and stretching of the skin, which is why it loses elasticity.With any sharp fluctuations in body weight, you need to undergo diagnosis from a specialist.

Special fat burning techniques

At home, to remove the stomach and sides, it is necessary to follow certain rules.

Only an integrated approach to solve the problem will give the result:

• Different types of loads: cardio, strength, static.To burn fat and improve muscle tone, you need to combine different types of exercises.Ideally, high-quality training looks like this: 15-20 minutes of cardio, along with some complex exercises for all muscles, 15-20 minutes to the problem area.It is very important to stand, sit, lie - to use all available methods.
• Compliance with the program's program, not missing.First they practice for 15-20 minutes, gradually they increased this time.To effectively burn fat, you need to participate at least 30 minutes 3 times a week.This applies to complexes in which stomach and parties involved.
• Warm and last.Before training, the muscles must be heated, the same thing is done with joints.After school, they started to last comprehensively.
• Use sports cover.Do not be afraid to attract dumbbells, balls, weight to exercise.

Recommendations for the use of saun belts and food films to activate fat burning are common.However, they excitedly agitated their bodies, and their benefits were small.The heat effect significantly increases the load on the heart.

Following the rules with regular exercises for weight loss and facials at home - standing, sitting, lying - an indispensable condition for achieving results.If you deal with it incorrectly, rarely, without observing the accompanying requirements, fat will accumulate or persist on the spot.

A plan for effective classes

For maximum results, combine the following load types:

• Cardiovascular.Within 15-20 minutes, different types of exercises are performed according to the scheme: 30 seconds of work, 30 seconds of rest, then 45 seconds of work, 15 seconds of rest.This is called Cardio Circle, 3-4 such circles with a 1-2 minute rest between them are done for the lesson.
• Exercise in lying position + vertical.This is allocated to 12 minutes.Do 8-10 different exercises with a repetition of 15-20 times and a holiday for 10-20 seconds.After every 4, rest exercises in a minute.
• Exercises on the stomach + bar.Perform up to 12 minutes in total account.The complex includes up to 10 abdominal exercises.

To enhance the intensity of the classes, as well as the time of implementation, you need to gradually.If you immediately try to perform 2-3 approaches of 15-20 repetitions, you may have abdominal injuries, muscles and internal organs.

Types of cardiovascular exercises for the abdomen and side

Cardio burns a large amount of calories, accelerates metabolism and strengthens muscles.They are only performed in the mode of time to exclude overputing voltage.

For the abdomen, the most effective warming includes the following loads:

• Run with advanced knees on the spot;
• imitates boxing movements with wide legs;
• "Butterfly" dance - arms and legs in the air are spread to the sides;
• Walking to the bar - from the position with the emphasis on the wrists, they rise to all their hands and backs;
• Running horizontal - posture like plank, hands slightly facing forward, with two legs towards the chest;
• exercise “Crab” - focus on arms and legs, pull in the stomach, go in different directions;
• Raise your knees to your chest with your arms.

You can also perform Plank dance movements, including the movement to the horizontal and upwards.After practicing cardio, they started doing effective exercise to lose weight in the abdomen and both sides at home.

A set of crunches

Without this physical activity, it is impossible to get a beautiful belly and burn fat:

• Straight and crispy.Lie on your back, bend your knees.The lower back is pressed firmly to the floor.Using the press to raise the upper body and shoulder blades, they stretch them forward along with the arms, touching the knees.
• Twist obliquely.The exercise is performed in a supine position.The shoulder blades are lifted by the abdominal muscles, twisted parallel to the left, then return to the lying position and repeat the same movement, twisting to the right.
• Reverse the crisis.Lie on your back, stretch your arms along your body, bend your knees and lift your legs.The lower back should be pressed into the floor.The pelvis is torn apart when you exhale and they try to move it behind the head so that the belly touches the hips.This may not work the first time, so you shouldn't try too hard.
• Twist with lifting legs.Perform the exercise from the starting position on the back.Ankles parallel to the floor.With tension, the legs are raised, like the upper part of the torso, forming a v.

Each exercise is repeated at least 5-7 times in the initial stage, gradually bringing the number of repeated times to 15-20.The main thing is to do everything slowly and be careful not to be injured.

Performing twists is the most effective way to burn fat in the stomach and sides at home.Unlike the swing of the press, these methods use deeper muscles - oblique and transverse of the abdominal cavity.Without their research, fat would accumulate through the muscles.

Other effective exercises

There are many effective techniques to burn fat in the stomach and parties:

• Tilts left and right.A very simple exercise with which you can start gymnastics.The legs are spaced -wide, the back is kept even.In hand - dumbbells.They are tilted left and right with the desired amplitude.Gradually increase.In addition, the exercise can be expanded: lean forward and backward, perform rotation with the body.
• Scalolas.Emphasize lying, a little hand forward compared to the shoulders.The legs on the shoulder width.The case is frank.According to inspiration, the press was tense, the left knee was pulled, while holding a straight back.When exhaled, the legs are removed again.Then repeat with the right foot.First, the exercise is done slowly, then the intensity and speed are increased.
• Lunch with turns.Standing legs is placed 15-20 cm, placed hands on the ribs.The stomach is pulled, and the back is straight, they deviate to the left leg, the shell is rotated there and the toes of the left leg to the left.They attacked aside, straight legs.
• Bicycle.There are several options for this exercise.They started like this: lying on their backs, their legs were bent in a right angle.The hands behind your head.They bent their left legs into their chest, then the right, imitating the bicycle movements.Gradually, the intensity and amplitude increased.
• Superman.An interesting exercise, performed, lies on the stomach.They bend at Doha, raise their arms and legs, trying to stay in this position for 10-15 seconds.After little practice, they bring the time to 1 minute.

Each of these exercises is performed first in 1-2 methods of 7-10 repetitions.Then you can bring the number of repetitions to 20-30 and reach up to 4-5 times.

The technique of implementing the bar

Static exercises are effective, but very difficult to perform.It will require practice to master it.At first, you can hold the bar for no more than 15-30 seconds.Gradually, the time increases to 4-5 minutes.Profi can stand in the bar for up to 10 minutes.

Planck implementation technique:

1. The hand strictly placed under the shoulder, leaning on the elbow.
2. The leg is slightly wide open, standing on socks.
3. It is necessary to ensure that the back and legs form a continuous straight line.
4. You can do a separate bar with other exercises, an increase of 5 seconds per week.

To switch to heavy forms of the bar, for example, next to, only after a long training course.When conventional charging is easily given, you can connect other options.

Side bar in dynamics

The exercise is very effective, but quite complicated:

1. Lie down on the right side, bend your hand to the elbow and lean on it.
2. The legs are straightened, aside the side lying on the floor to the foot at an angle of 60 degrees compared to the surface.
3. The left hand lies on the thigh, the lower back straight.
4. Exhale, tear the pelvis and hold the back muscles and press for 3-5 seconds of tension, returning to IP.

20 repetitions are enough even for an experienced athlete to get an excellent result.

How to increase the effectiveness of classes

To charge to lose weight and faces at home to be really effective, it must be combined with the exact way of life.It includes more than normal exercises.

Proper nutrition

Diet is the main condition for burning fat.It is inseparable from physical activity and correct exercises.

The following principles are included in a reasonable diet to lose weight:

• refuse fast food, flour, sweets and semi-finished products;
• Increase the proportion of protein in the body - animals and plants;
• increase the diet of fresh vegetables and heat processing vegetables;
• Regular consumption of fruits, nuts, green vegetables;
• includes healthy fats – unrefined vegetable oils.

To lose weight, you need to eat.But this dish is not necessarily wrong.Steamed, grilled dishes, maximum vegetable fiber and minimum animal fat are the foundation of a proper diet that brings results.

Massage to be effective

You need to fight body fat not only at the nutritional level.Vacuum massage or cupping are very effective as are professional techniques, which can be requested from a massage therapist.The procedure is carried out in courses - from 10 to 20 sessions with breaks.

High daily activities

To lose weight, you need to move.You do not need to exercise continuously - you can walk, run or walk to the office or store more often.Positive entertainment will be more suitable than lying in front of TV.But you need to develop this habit in yourself.

Losing weight in the abdomen and the two sides lasts from 2 to 6 months - it is in this period that can achieve significant results.But it is important to note that you will have to change your lifestyle.If not, all kg and centimeters will return faster than what they have gone.