The most effective exercise for losing weight belly

Probably everyone has heard of body fat, which occurs in every person, regardless of gender and age, but it is important to understand that this is a serious threat to the body, which should not be ignored. The seriousness of the phenomenon is evidenced by the fact that in medicine there is even a separate direction that controls this problem - morphomedicine. Scientists from around the world are researching the causes of obesity and developing effective exercise complexes to combat it. In this article we will look at the causes of body fat, as well as the simple daily exercises needed for a healthy and beautiful body.

Causes of fat

Since the topic has already been sufficiently studied and even has its own medical terminology, we will consider the main factors for the appearance of fat in the waist area:

1. Overeating- The first and most important reason for your body to stop approaching you. First, if you constantly overeat, a person is threatened with bloating and he must consume more food again: this becomes a vicious circle. Second, with systemic overeating in women's blood, the level of the hormone cortisone increases, which slows down the processing of fats and carbohydrates.
2. Women can be misled by the hormone adrenaline- with its sharp increase in the body receives a huge amount of insulin, which in turn ensures the metabolism of carbohydrates and participates in the formation of fat. Insulin synthesizes glycogen, in fact it contributes to the formation of glucose stores in the liver. However, its increased production does not allow the internal fat reserves to be broken down.

3. Excess trans fatcontained in margarine, rolls and all kinds of fast food, is deposited on the stomach in fat folds. This is the most dangerous type of fat - even the most naturally slim figure will be spoiled if you consume these unhealthy foods in large quantities.
4. Men should not abuse beer.after all, it has long been no secret that it disrupts the work of testosterone hormone. This characteristic male hormone effectively fights the accumulation of excess fat (if not checked).

Did you know?It has long been proven that rapid weight gain after quitting nicotine is a myth. Smoking speeds up your metabolism, but not to the extent that obesity occurs after quitting.

Why visceral fat is dangerous

Visceral adipose tissue is more than just the accumulation of fat on the sides and abdomen. This is the fat that covers the internal organs, disrupting their function. Blood and lymph cease to circulate in sufficient volumes, the flow of oxygen slows down, which leads to serious consequences for the body:

1. A person begins to function improperly in the respiratory system (shortness of breath occurs), he experiences increased fatigue.
2. There are problems with the lungs, liver, gastrointestinal tract and heart muscle.
3. There is a risk of diabetes as well as cancer.
4. Disorders of the hormonal system. As a result, it is impossible to conceive and give birth to a child.

Contrary to popular belief that only genetics controls our body, science proves otherwise. The body can be bigger or thinner, but its health depends on our lifestyle. Physical activity and proper nutrition, which are often talked about on television and on the Internet, have not lost their meaning to this day.

Rules for the effectiveness of the exercises

Do not neglect exercise, but if you have already gained significant body fat, then an effective set of weight loss exercises, specially selected by doctors, will help you. To make these simple exercises more effective, you need to do them regularly, as well as to the limit of your abilities - the muscles should be as tense as possible.

In addition to physical activity, appropriate motivation is needed, ie a positive attitude. If you have a goal and are ready to move towards it despite your own difficulties or the reactions of others, then do all kinds of exercises with a smile and a good mood.

At the same time, remember that the result will have to wait a while. Losing weight in a week is possible, but it is unlikely to be your ideal right away.

Did you know?People who have lost weight sleep much better. In turn, healthy sleep promotes effective fat burning.

Finally, proper nutrition should become your companion for a long time and better if it will be forever. Give up unhealthy foods such as fast food, do not accumulate harmful trans fats in the body, eat more vegetables and fruits. If out of habit it will be difficult for you to make your diet with 80% of the right food, then do it at least 50%: when the habit is formed, increase this value.

Weight loss exercises for beginners

Whatever part of your body your efforts are focused on, each workout is based on three principles: first, the warm-up, then the workout itself, and finally, the cooling - the final part. The whole set of exercises is performed according to the "top-down" scheme and ends with stretching. When you are just starting to get into the training rhythm, it is important not to follow the standard, but to achieve the preparation of the body.

Therefore, during the first few sessions, simply perform the exercise as much as you can until a tingling sensation appears in the muscles. Then you need to take a break from breathing exercises and move on to the next exercise. Over time, the body will get used to it and 20 repetitions will no longer be difficult for you.

At home

You do not need to spend money on fitness centers to lose weight. Today we will look at what exercises should be done to achieve maximum and fast effect.

"Bicycle"

This exercise is a combination of static and dynamic loads. Proper performance ensures pumping of the middle part of the press, as well as additional tension in the muscles of the thighs, spine and lower back.The simplest or most basic way to make a "motorcycle" is as follows:

• lie on your back, hands behind your head, press your lower back firmly to the floor, legs bent at the knees and standing on the floor;
• now you need to detach your legs from the floor, working the abdominal muscles, and lift them up (without unfolding your knees);
• then the upper body separates from the floor and your task is to reach the right knee with the left elbow, hold for a few seconds, then change sides.

It is recommended to do three sets of ten repetitions, with small pauses between sets - no more than 30 seconds. Your task is to train the muscles slowly and efficiently.

Among the possible mistakes during the exercise, the most common and dangerous is pulling the neck to the knees instead of doing it with the body.

Important!Do not lock your hands together, otherwise you will increase the load on your neck and cause pain in the cervical spine.

And remember that in this exercise we do not swing the legs, but the abdomen - you should not transfer the main load on them.

Twisting

The exercise is done as follows:

• starting position - lying down, hands behind his head. The groin is close to the floor, the legs are bent at the knees and the legs are also tightly pressed to the floor;
• as we exhale, we hold our breath, then we raise our head and shoulders as if pulling them to our stomachs;
• we stay in this position for a few seconds, then return to the starting position.

You should not try to improve the exercise and twist the body in the process of performing it: this way you can accidentally move the intervertebral discs.

Diagonal crunches with a ball

Such an exercise immediately covers a whole complex of muscles: the inner side of the thigh, the lower abdomen and the oblique muscles of the abdomen.

Performed in an upright position:

• you hold a ball or other weight material, the arms are raised above the right shoulder, and the left leg is bent at the knee, forming a right angle to the floor;
• exhaling, lower your arms with the ball obliquely, to the left thigh, while inhaling, return them to their original position;
• keep your back straight and also maintain a balance for which the specified muscles will be used;
• after a short rest (30-40 seconds) repeat the exercise on the right leg.

"Bridge"

By doing the bridge, you force all the abdominal muscles to work, ensuring a beautiful abdomen and a pronounced waist. There are several options for this exercise, they are quite easy. Let's look at the main ones:

1. Gradually:lying on the floor, straighten your arms over your body and bend your legs at the knees and place them shoulder-width apart. Then raise your hips as high as possible. Hold for a few seconds, then carefully lower yourself. The exercise should be repeated at least 30 times.

2. Narrow:lie on the floor with your legs together. Tighten the gluteal muscles, lift the pelvis up as much as possible. The main thing is to make sure that your legs do not move apart in the process.
3. One leg:starting position as in a gradual bridge. Then the right knee is pulled to the chest and fixed in this position. Now you need to tighten the thighs of both legs, forcing the buttocks and abdomen to work. Lock in the highest possible position for 2-3 seconds and carefully lower. Recommended 20 sets for each leg.

Board

Plank refers to exercises for static loads. In fact, it is a handstand, but at the same time it is necessary to keep the abdominal muscles and buttocks in tension. Your task is to hold in the correct position for the maximum period of time.

Important!First make sure you are in the correct position and only then do the exercise for a while. Otherwise there is a risk of damage to the spine.

The correct board is made with outstretched arms. But for starters, an option for bent elbows and locked in a lock has been devised to practice holding your body and finding your balance. In this case, it is recommended to do 3-4 sets of 15 seconds with breaks of 30 seconds. In addition, the time gradually increases.

Productivity:

• the elbows are below the shoulders, the legs are elongated and straight, the socks rest on the floor;
• the body should form a straight line, so do not lift the pelvis too high, but also do not relax in the lower back;
• the thighs seem to be pulled inwards, gathered, the shoulders are straight, the head is facing down and straight, there is no need to twist it;
• the press is tense, the buttocks too;
• the weight is concentrated on the elbows and toes, the breathing is even - watch this, because due to the concentration on the technique many do not notice how they hold their breath.

There is also a side strap where you stand on one arm, folded at the elbow, and the other lies right on the body. The legs are placed on top of each other or one leg slightly in front of the other. The principle is the same - the body should form an even straight line, the pelvis is retracted, the abdominal muscles and buttocks are tense. It is important to ensure that the buttocks do not relax and do not pull the body back, disturbing the balance.

Finally, the hardest board is outstretched. There are also straight and side, the technique is the same as in the previous exercises, only this time the body weight is concentrated in the palms and socks.

"Vacuum"

This exercise has gained popularity relatively recently, but due to its high efficiency it already has fans around the world. The point is to create a kind of vacuum in the abdomen:

• stand up straight, take in more air in your lungs, and then exhale, pulling your stomach as far as possible;
• if at the same time you have the feeling that the navel is stuck to the spine, then you are on the right track. Then you just have to hold for 10 seconds;
• you should inhale air after a workout slowly, through the nose, gradually relaxing the abdominal muscles.

Between sets (3-4 times) you should breathe deeply several times. Of course, the vacuum is made on an empty stomach.

This workout is good for the transverse abdominal muscles, making your waist more pronounced and your abdomen flatter. As the static load is supplemented by proper breathing, the effectiveness and benefits of exercise increase.

Curls on the legs

Also called "reverse torsion":

• the starting position is the same as for normal twisting;
• now when exhaling it is necessary to tear not only the shoulder girdle from the floor, but also to lift the pelvis - that is, the legs and shoulders are inclined to each other;
• freeze in this position for a few moments, then exhale and assume the starting position.

There is an option for permanent reversal:

• starting position - stand upright, legs together, arms straight and raised up;
• then, as you exhale, lift one foot while trying to reach your toes with your fingertips. At the same time, it is important to perform all actions slowly, not to hug your back, to be careful with straight arms and legs;
• lowering your legs, you can breathe easily.

Recommended 10 sets for each leg.

Japanese technique (using a towel)

The modern method of the Japanese doctor Fukutsuji helps not so much to deal with excess fat on the side, but to return the divided pelvic bones to the correct position, as well as to stretch the spine.

The method is based on the use of a rolled towel:

• the roller is placed below the back at the level of a person's navel, placed on a flat hard surface;
• at the same time, the arms extend upwards, creating a straight line with the body, and the palms are turned downwards and placed with the little fingers facing each other;
• the legs are spread shoulder-width apart, the legs are positioned so that they can be pressed against each other with the toes;
• then you just have to lie in this position for five minutes.

The Japanese technique already has a lot of positive feedback in terms of stopping back pain and reducing the waist. The method itself is based on the observation that with age, the bones of the pelvis and hypochondrium in humans begin to "disperse", and the intervertebral discs flatten out from constant stress and a decrease in collagen levels in the body. By tightening the bone apparatus, you help your body get in shape, because everything is interconnected. In combination with other exercises, the Japanese technique gives real results in just a week.

Respiratory

Proper breathing is the key to a constant and powerful supply of oxygen to your body. Therefore, the muscles that we strain to create a perfect figure work better. Spending half an hour a day for exercise and 15 minutes for breathing exercises, you will have a complex positive effect on your body.

Today, the most popular are body flex and gymnastics Jianfei (which literally means "lose fat" from Chinese).

Did you know?You can gain weight by eating low fat foods. Healthy milk vitamins are poorly absorbed without fat. In addition, low-fat foods are high in sugar.

Bodyflex is an American adaptation of yoga in relation to the needs of those who lose weight. The diaphragmatic respiratory system is suitable for any age and body condition, takes very little time (15 minutes a day) and not only improves waist size, but also actively fights wrinkles and fat deposits on the thighs.

The main nuances are:

• proper exhalation through the mouth, as if you are already squeezing out unnecessary air from yourself;
• sharp, noisy inhalation through the nose with the mouth tightly closed. When the lungs are fully filled, it is necessary to remain in this state for at least a few seconds;
• abrupt exhalation of waste air through the mouth by pushing with the diaphragm and stomach. You need to expel the air sharply and quickly;
• breath holding (difficult stage) when you have to stop breathing through your nose and mouth and start pulling in your stomach, taking it to your back and under your ribs;
• inhale through the nose. When your stomach is already "stuck" in the back and you can no longer run out of air, just release the muscles and relax, allowing the air to fill your lungs.

All exercises for bending the body are performed in a complex, in the specified order.There are many more exercises for different muscle groups, such as "cat", "swallow", known to us from childhood, but losing half of its effectiveness due to improper breathing.

Jianfei is advertised as a passive weight loss technique. Breathing exercises improve metabolism, oxygenate the body, stimulate overall tone and relieve fatigue. There are several exercises in the complex: "wool", "frog" and "lotus". For example, the first reduces the feeling of hunger, which, of course, contributes to weight loss:

• lying on the floor, bend your legs so as to place your feet flat on the floor surface;
• distribute palms: one on the chest, the other on the stomach;
• breathe slowly now;
• on inhalation the stomach is retracted, and on exhalation you should try to inflate it.

If you feel dizzy, change your breathing rate or pause.

Cardio workout

Cardio is not about removing body fat, but about converting glycogen stores into energy for a healthy body. These workouts only work in combination with proper nutrition, as weight loss is part of the body's recovery after a workout, provided there are no calories.

The most effective are crossfit, various aerobics, jumping rope, swimming.

Did you know?15 minutes of jumping rope will replace an hour of running.

In the gym

1. Classes on the orbital track (ellipsoid).Correct position - legs slightly bent, arms at chest level, head looking straight. If you have chronic diseases of the cardiovascular system, it is mandatory to consult a doctor before starting classes.
2. Exercise bike.Effective on the thighs and sides, tightens the buttocks. When you lean forward, you will work all the muscles, leaning back - just make your legs work.
3. Static simulator swings.While standing, grasp the handle by leaning slightly forward with your body. Place the foot with the emphasis on the stand and the free foot behind the roller. Inhale, take the thigh of the free leg back, freeze for a few seconds and gently return to its original position.

Additional loads

1. Running / brisk walking.Jogging is not recommended for overweight people, as it puts too much stress on the spine and joints.
2. Free time.Play beach volleyball, play badminton, kick the ball in the stadium. All this will strengthen health and add endurance to the body.
3. Swimming.
4. Family cycling.These are some of the best family moments and health promotion.
5. Climbing stairs or up.Joint training of muscles and respiratory system.
6. Attending boxing lessons.In addition to the general tone, such an event will give confidence.

Residents of cities whose bodies are weakened by constant stress and sedentary work, poor ecology and unhealthy diet, absolutely need to take care of their health. Just 30 minutes of simple exercise a day can drastically change your life, you just have to choose them correctly and do them regularly.