The fat in the abdomen consists of two layers - surfaces (subcutaneous) and deep (visceral). The Deep layer of fat is very actively growing, and large reserves are associated with the development of many chronic diseases, such as diabetes, arterial hypertension and metabolic syndrome. Therefore, we will understand about your health as to burn fat on your stomach.
Best Exercises to ignite your abdominal fat
Print exercises (for example, twisting) will not help burn fat on your stomach, but just strengthen muscles. Their execution is a waste of time until the muscles are covered with fats layers. Which weight loss exercises and foreign are efficient in the fight against fat?
To resolve fat on your stomach and sides, it is necessary to burn calories. It is extremely difficult to convert stomach with the help of eating, so you only need to eat less, but more. In this regard, the best way to burn fat is cardio. In response to cardio exercises that deep layers of fat react the best and first of all beginning to leave after the beginning of intensive training. Studies prove that cardio exercises for weight loss also lead to losing weight as a whole. You can burn fat on your stomach with the help of ordinary exercises (even without any diets), but in this case the results will not be so impressive. In addition, people who train regularly, as you know, have fewer deposits in fat in the waist, compared to those who lead a sitting lifestyle.
Training for burning fat on your stomach - how properly
- The more you train, will lose weight faster and record more fat. Train a few days a week 30-60 minutes.
- Support high intensity if your health enables you to do so. It has been proven that the training of high slope is more effective in the fight against fat than moderate intensity exercises. It also brings more benefits to the cardiovascular system. Therefore, train with the heart rate that is 60-85% of the maximum permissible pulse. If you are a beginner, then start with low intensity exercises. If you want to develop endurance, then the intensity must increase. Use the heart rate calculator to determine the pulse you have to train.
- Use simulators or perform exercises to burn fat on the abdomen outdoors. The best training is the one that enjoys, corresponds to the level of physical training, and also ensures security and efficiency. Try walking, running, running (jogging), cycling, swimming, scandinavian walking, etc. If you want to achieve maximum results, then run in a quick pace. If you have problems with your wrists or back, then think about classes on ellipsoid or exercise. In addition, contact your doctor regarding the compilation of training programs that will help burn fat on your stomach and strengthen health in general.
- If you are in very good physical condition, try high interval training. Includes alternating exercises with low and high intensity for about 20 minutes. The training is intended only to people with a fairly high training level and is a very effective way to burn fat on the stomach.
- In your program include 2 training for a week. Yoga and Pilates belong to this category. Exercises, in order to remove the stomach and sides of the cargo, will allow you to increase strength and muscles, but it will not help combat a large number of calories and abdominal fat. They will also prevent muscle mass loss, which occurs during weight loss. Finally, after fat leaves, you will also have relief and printing!
- Choose the appropriate music. The research proves that music helps solve longer and more intensively, and also reduces fatigue. In addition, it allows you to easily adhere to regular training.
Physical exercises for weight loss and house page
We learned how to burn fat on your stomach. What weight loss exercises and foreign results give the best results. But the personal characteristics of each person always remain. And it is not always necessary to introduce strict measures to burn fat on your stomach. Sometimes it is necessary to just modify certain changes in life mode to address such problems. Fat in the abdominal area can lead to negative health consequences if you do not engage in its elimination on time. It is, and in advance thinking about strengthening abdomen and proper diet, you can look good and have a flat stomach at any time in any time.
Exercise for weight loss and side may be the best way to get rid of fat deposits on your stomach. If you are really seriously configured to achieve results, then you must assign 1 hour a day for training. However, there are effective exercises for loss of abdomen and foreign, however, in this article we will consider the 10 most simple that can be performed at home.
Twist
Nothing so easy to help burn fat on your stomach as twisting. According to many fitness experts, this exercise occupies 1. Place in this regard. Be sure to include it in your training program.
Lie on your back, bend your legs, put your feet with a whole surface on the floor. Bring your hands on your head or keep your chest crossed. Take a deep breath. Exhale, raising the body. Remove yourself deep at the time of lowering your body.
Beginners must work 10 repetitions in 1 approach. Perform 2-3 accesses a day. See the above mentioned video to learn more about twisting technique.
Twisting by turning the body
As soon as you learn to perform a classic twist, you can continue with their more efficient variation - by twisting with the case rotation.
In this exercise you need to turn right shoulder in the left side, without tearing the left side of the floor.
At the beginning of training up to 10 repetitions in 1 approach. Try to execute 2-3 accesses every day. See the above mentioned video to know more about tweaking the enclosure process with the rotation of the housing.
Hair twisting
Exercise is very similar to the previous one, but only here you need to give your legs in the same direction in which you rotate your shoulder, making all movements at the same time. The lishing blades are focused on the work of mowing belly muscles.
Try to perform 2-3 approaches of 10 reps a day. See the above mentioned video to learn more about the technique of execution of the hair twisting.
Reverse twisting
You probably already noticed that burning fat on your stomach involves performing different curl options. Now is the time to get to know each other with the opposite. This is an extremely effective exercise, especially for women.
It is very similar to the previous one, but here you have to raise your legs with your body at the same time. Such movements help work especially well-lower printing. See the above mentioned video to know more about reverse twisting technique.
Twisting with legged legs
Lie on your back, raise your legs upright and move so that one knee is located above the other. Inhale and rip your body off the floor. Exhale slowly.
Complete 12-16 reps in 2-3 access. See the above mentioned video to learn more about execution technology twisting with your legs upright.
Twisting with "bicycle"
Don't worry, you won't need a bike!
Lie on your back, hand your hands on your head or keep on the sides. Remove the floor and bend to your knees. Bring the right knee near the chest and correct your left leg and stretch it forward. Then take the left knee near the chest and straighten your right leg and pull it forward. Alternative movements as if you are a bicycle pedal.
Planck with roller
The roller bar aims to strengthen the abdomen muscles, hips and lower back. Place your knees and elbows on the floor, lower your lower legs on a roller. The view should be directed forward. Save even breathing. Then rip off your knees from the floor and take the bar. Stay in this position for 30 seconds, after which you return and go at the same time.
Lay on the floor on the side. Keep body weight on the right elbow and your right leg. The elbow should be located perpendicular to the shoulder, and the left leg should lie on the right. Don't touch the floor side. Save the position for about 30 seconds, and over time it increases this time for 1-2 minutes.
Repeat for the other side of the body.
While in the specified position, you can pick up and lower your leg on top. This will allow not only printing, but also hips.
Walking
Cardio is one of the best ways of burning calories and get rid of fat in the body. Hiking is an exercise that must be one of the first to include in the training program. If you combine 30-45 minutes walking a constant pace with a regular daily daily (or at least 4-5 days a week), then you can quickly notice positive changes in body weight. This low traumatic type of activity can accelerate heart rhythm and metabolism. In addition, walking is great for beginners.
Run
You need to try to avoid adapting your body to load, which means periodically change the types of activities. How about running? After all, this is a great way to speed up your heart beat, burning calories and get rid of fat in your abdomen!
Yoging
If for some reason the run is not suitable for you try yoging. Studies show that it is better for burning fat on your stomach compared to strength exercises. In addition, this is a magnificent type of aerobic activity that is also useful for maintaining good physical form.