The fat in the abdomen consists of two layers: surface (subcutaneous) and deep (visceral). The deep fat layer is growing very actively, and its great reserves are associated with the development of many chronic diseases, such as diabetes, arterial hypertension and metabolic syndrome. Therefore, for your health, we will discover how to burn fat in your stomach.
The best exercises to burn fat in the abdomen
The exercises for the press (for example, twist) will not help burn fat in the stomach, but will only strengthen the muscles. Its execution is a loss of time until the muscles are covered with a layer of fat. What exercises to lose weight and sides are the most effective in the fight against fat?
To get rid of fat in the stomach and sides, it is necessary to burn calories. It is extremely difficult to transform the stomach with the help of a diet, so it should not only eat less, but also move more. In this sense, the best way to burn fat is cardio. It is in response to cardiovascular exercises that deep fat layers react better and, before all, they begin to leave after the beginning of intense training. Studies show that cardiovascular weight exercises also lead to weight loss in general. It may burn fat in the stomach with the help of ordinary exercises (even without any diet), but in this case the results will not be so impressive. In addition, people who regularly train, as you know, have fewer fat deposits at the waist, compared to those who lead a sedentary lifestyle.
Training to burn fat in the stomach: how correctly
- The more it trains, the faster it will lose weight and burn more fat. Train a few days a week for 30-60 minutes.
- Support high intensity if your health allows you to do this. It is shown that high intensity training is more effective in fighting fat than moderate intensity exercises. It also brings more benefits to the cardiovascular system. Therefore, it train with a heart rate that is 60-85% of the maximum allowed pulse. If you are a beginner, start with low intensity exercises. If you want to develop resistance, then the intensity must be increased. Use a heart rate calculator to determine the pulse you must train.
- Use simulators or perform exercises to burn fat in the outdoor abdomen. The best training is the one that enjoys, corresponds to the level of physical training and also guarantees safety and effectiveness. Try walking, running, jogging (trot), cycling, swimming, walking Scandinavo, etc. If you want to achieve the maximum results, then run at a fast pace. If you have problems with the joints or back, consider classes in an ellipsoid or exercise bike. In addition, consult your doctor regarding the compilation of the training program that will help burn fat in the stomach and strengthen health in general.
- If you are in a very good physical form, try high intensity intervals training. It implies alternative exercises with low and high intensity for approximately 20 minutes. Training is intended only for people with a fairly high level of training and is a very effective way to burn fat in the stomach.
- Include 2 strength training per week in your program. Yoga and Pilates also belong to this category. The exercises, to eliminate the stomach and load sides, will increase force and muscles, but will not help burn a large amount of calories and fats in the abdomen. They will also avoid the loss of muscle mass, which occurs during weight loss. After all, after the fat leaves, you will want to have a relief and pump you.
- Choose proper music. Research shows that music helps deal with more time and more intensely, and also reduces fatigue. In addition, it allows you to easily adhere to regular training.
Physical exercises to lose weight and sides of the house
We discover how to burn fat in the stomach. What exercises to lose weight and sides 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 in the stomach. Sometimes it is only necessary to make some changes in the lifestyle to solve such problems. Fat in the abdominal area can lead to negative health consequences if it does not participate in its elimination over time. That is, thinking in advance about the strengthening of the abdominal muscles and adequate nutrition, it can be good and have a flat stomach at any time of the year at any age.
The exercise to lose weight and the sides is perhaps the best way to get rid of fat deposits in the stomach. If you are really configured seriously to achieve results, then you must assign 1 hour daily for training. There are effective exercises to lose weight of the abdomen and sides, however, in this article we will consider 10 of the simplest that can be done at home.
Cramp
Nothing easily helps burn fat in the stomach like crooked. According to many Fitness experts, this exercise occupies the first place in this regard. Be sure to include it in your training program.
Lie on your back, bend your legs, place your feet with the entire surface on the floor. Get your hands by the head or hold cross on your chest. Breathe deep. Exhale, raising the body. Breathe deeply when you lower your body.
Beginners must make 10 repetitions in 1 focus. Make 2-3 approaches daily. Look at the previous video to get more information about the technique of execution of the twist.
Twisting when turning the body
As soon as you learn to make a classical sprained, you can proceed to your most effective variation: twist with the rotation of the box.
In this exercise, you must turn your right shoulder on the left side, without tear the left side of the floor.
At the beginning of the training, make 10 repetitions in 1 focus. Try to perform 2-3 approaches daily. See the previous video to get more information about the technique of turning root with the rotation of the box.
Oblique twist
The exercise is very similar to the previous one, but only here you need to bow your legs in the same direction in which the shoulder turns, making all the movements at the same time. Saliva turns are intended to solve oblique abdominal muscles.
Try to perform 2-3 approaches of 10 repetitions daily. See the previous video for more information about the technique of executing oblique torsion.
Inverse turn
You probably already noticed that burning fat in your stomach implies performing several torsion options. Now is the time to familiarize yourself with the opposite. This is an extremely effective exercise, especially for women.
It is very similar to the previous ones, but here you must lift your legs simultaneously with the body. Such movements help to function especially well the lower press. Look at the previous video for more information on the technique of execution of the reverse twist.
Twist
Lie down mouth, lift your legs vertically and cross so that one knee is on top of the other. Inhale and start the body of the floor. Exhale slowly.
Perform 12-16 repetitions in 2-3 approaches. See the previous video for more information about the technique of turning with the legs in vertical position.
Twisting with a "bicycle"
Don't worry, you won't need a bicycle!
Lie down mouth, give your hands by the head or hold the sides. Start the floor and fold your knees. Take the right knee near the chest, straighten the left leg and stretch it forward. Then bring the left knee near the chest, straightens the right leg and put it forward. Alternative movements as if you were pedaling a bicycle.
Planck with a roller
The bar with the roller aims to strengthen the abdomen muscles, hips and lower back. Place the knees and elbows on the floor, lowering the legs in the roller. The look must go forward. Store even breathing. Then arrances the knees of the floor and take the position of the bar. Stay in this position for 30 seconds, after which it goes back and goes for the same time.
Lie on the floor on one side. Keep the body weight in the right elbow and the right leg. The elbow must be perpendicular to the shoulder, and the left leg must be on the right. Do not touch the hips of the floor. Save the position for about 30 seconds and over time increase this time at 1-2 minutes.
Repeat for the other side of the body.
While in the indicated position, you can lift and lower your leg at the top. This will allow not only the press, but also the hips.
Walking
Cardio is one of the best ways of burning calories and getting rid of fat in the body. Walking is an exercise that must be one of the first to include in the training program. If you combine a walk of 30 to 45 minutes at a constant pace with adequate nutrition daily (or at least 4-5 days a week), then you can notice positive changes in body weight. This under the type of traumatic activity is able to accelerate heart rate and metabolism. In addition, walking is excellent for beginners.
Run
It must strive to avoid the adaptation of the body to the loads, which means periodically change the types of activity. How about running? After all, this is an excellent way to accelerate heartbeat, burn calories and get rid of fat in the abdomen!
Jogging
If for some reason, running is not suitable for you, try to jog. Studies show that it is better to burn fat in the stomach, compared to force exercises. In addition, this is a magnificent type of aerobic activity, which is also useful for maintaining a good physical form.