To give, good shape, bends and abdominal exercises to perform, it is recommended to get rid of fat at home. Though, many experts to join a special exercise to eliminate belly fat and cut the amount of calories consumed, you can get a perfect result and at home. However, fast fat burning and weight loss cannot swing a normal press.
The problem is the inefficiency of Education lie not only exercise, but at the same time the wrong approach in general. Exercise should be comprehensive to provide the maximum load of all the muscles, peritoneum. Lack is required to comply with to provide slimming, calories, active lifestyle and regular exercise.
The reasons for training, excess weight abdominal area
Before you begin the fight with abdominal fat, you must understand why it is delayed here. Flour attractiveness of the exterior of the hotel a full belly, is a serious disease that can lead to the development of accumulation in this area.
For these basic reasons, the body refers to:
- Genetic predisposition. Common cause education belly fat. The most difficult to deal with this cause, after all, if there is relatives in the body apple shaped, then high probability the same shape. In such a case, the deposit will be the first place to accumulate in the abdomen. The problem is that the only solution to get rid of excess fat in the body.
- Metabolic. With age, metabolism slows down, so increases the likelihood the formation of fat.
- Sedentary lifestyle. The pace of modern life does not allow you to a very important time on their feet. Office jobs therefore consumed fewer calories than expended leads to long term stay, and these are in a position to lead to the formation of fatty.
- Overeating. A healthy meal is not only important, but the amount of calories that should be consumed is calculated based on a physical activity and body mass index. To resolve, create the calorie deficit necessary for fat deposits.
- Stressed. Cross-border is a condition that affects the body in general, but above all leads to a higher level cortisol. This increased hormone levels cause a deposit to the waist.
- Changing hormonal background. Hormone levels change why any failure is simply an organism. 40 years later levels, decreases sex hormones leads to an increase in body mass index, especially waist area. In such a case, more necessary, or transaction, or to reduce the number of calorie diet.
In addition to excess weight, miracle pill, or using it to get completely away and the snow drop. Requires constant work on itself that contains the right diet to burn fat and special exercises.
The rules exercise
Lateral and abdominal fat fast doing exercises to eliminate some rules to be followed while in the area:
- A comprehensive exercise. To get rid of fat deposits is not sufficient for press descargar dlish thin waist. Mac Nov cardiopatia necessary for private practice and load with boca corset, belly and back.
- Most rich program. Intense cardio workout to share advice (15-20 minutes) and exercise to burn the fat (15-20 minutes). Exercise all the muscles you will need to catch.
- Long-term training. Difficult to achieve a visible effect, if busy, less than 30 minutes. An intense workout in just 20 minutes starts the fat burning process, and therefore strengthen the muscles of the waist can be why it's a profession just for a short time, however, burning body fat.
- Regular classes. Training efficiency depends on the regularity of. The best mode is a perfect day. Faster fat burning you must exercise every day. The minimum frequency twice a week. To do that you must reduce body weight faster, the main focus is a cardio workout.
- With proper nutrition. Burning fat fast the body the necessary attention and power. In the Dardanelles, recommended calorie deficit. Not to limit yourself, diet to lose weight after intense exercise daily and even impossible. Therefore, you need proper nutrition to calculate, on the basis of the table the right amount of calories, weight and physical activity.
- Using dumbbells. Exercises to increase productivity, you can use a dumbell. In their absence, you can apply plastic water bottles or sand.
Rid of fat in the abdominal area and the lateral data if the following suggestions are only a few weeks, giving it hardness and per definition.
Complex effective exercise
Exercise is an indispensable element of a weight-loss program to get rid of the extra weight and many abdominal and lateral. Proper nutrition should be combined with exercise to get significant results. To consider the most effective exercises to burn fat abdominal area.
Vacuum
The foundation for this exercise is proper breathing. The starting position, foot, hand, a standing elbow. Needs to be done, take a deep breath and loosen your muscles to press. Then your wife herself by breathing in a seamless manner. Recommended that you remain in this position for at least 30 seconds.
Slope-party
Complex will help strengthen the muscles of the lateral. On your feet, foot width, hands over his head. Tilt the body sideways to feel the tension on the other hand perform Nov. After 15-20 seconds the inclination to do in this position must stand the other way.
Seated leg raises
Necessary sitting on a chair, holding the back upright. You need to seize under the feet they had, palm down. Take a deep breath and breathe. Your chest should raise your knees and press them. Required to rest in this position for 8-10 seconds.
With folded slat
This exercise is extremely useful, not only the press, but also the lower back, buttocks and legs. The position to be taken to the plates and the socks, and the elbow in contact with floors. Smooth the body should be. I should like to extend in this position about 30 seconds later make a U-turn to position edge slats. You need to keep a forearm on the body, fingers and toes. Wait in this position for half a minute. To make a comeback for a second hand.
Circular rotation
This exercise is to allow for a good load all press. Rest necessary, bending, saggy knees and feet. To upgrade to do while working on upper body rotation and hand to write full circle. Is also extremely important to left leg and hip in the same position, not the drive side. Circular rotation should be done at least 5 times each side. All the moves, slow breathing and a calm slow pace.
Twist
Most popular thin waist for the exercise. It's not that different, just a great result, but it is also a lot easier to accomplish. Monitors lie back, bend your legs and put your feet up to a full half. To be put his hands under his head, tight them the castle. Take a deep breath, Slowly the upper body by lifting it up. It will be a waist closer to a bass, should be carried out in a more efficient manner. Return to the starting position as you exhale.
Pelvis the climb
Perfect exercise for the lower and middle part of the facility, peritoneal. The starting position is lying on your back. The foot should be extended leaned up a little. Hands must be kept throughout handed. You need to raise your pelvis slowly stood as high as a few seconds. Thanks abdomen and pelvis should be done in motion since your muscles and legs should not move.
Twist deviation
Carpet needed sleep, putting his hands under his head and bend of the foot, so the foot can touch the floor with. By turning left right shoulder to raise your upper body. Was the right part should be inert. Then pass another side to the complex.
Mountaineer
Dynamic and intensive and complex process initiated fat burning throughout the body. We need to accept, accent, floor, arms outstretched, and socks. Pull up a foot, knee and chest. The back foot is another foot to the starting position and perform the movement. At the initial level that can perform complex elbow, on an increasing burden.
Bike
For the classical complex strengthen the muscles in your waist. Should on the ground, put his hands under his head and raise your legs, bend their arms. Tighten your right knee should be chest day, and your left knee pull your leg up toward your chest. The feet is constantly changing. It's not that important movements are brisk, as the tension of a careful Nov. To create torsion strain belly feeling you wheel bike.
Rise to the edge of the trunk belt
For optimum movement oblique Nov. Instead, people at least even the physical preparation. This provides high load and yield. However, it is not recommended to accomplish this strong pain or diseases, waist. You should take the emphasis on feet and hands and whole body to fix it. Do tilt your pelvis slowly to the ground. It is important to avoid bending your back. Motion should be smooth and flat. When you run breathe easily and deeply complex needs.
With the twist kick in the air
Sleeping lying on your back, legs crossed and them. Raise your upper body up, reaching out the hands to the feet. When you run you should pay particular attention to the movement breath. As you exhale, breathing body that is required for the upgrade and back to the original position.
Rocking socks
This complex would be effective to reduce and even strengthen the muscles of the abdomen. The necessary rest, putting his hands under his head. Some fluffy socks, the feet should be stretched. Tap it again and shoulders from the ground madly to reach me again advanced. She fingered the ground should be a foot to touch lightly to reduce. The leg back to the starting position. Again, the second leg of the transaction. It is extremely important to where you pressed spin. For beginners, to simplify is complicated. Required to perform this movement without removing the shoulder.
Lying leg raises
To perform a simple movement in a house. Lie on your back, put your hands to the shell along. Slowly raise the leg and the height of 50 to 60 degrees. His leg must in this position a few seconds into custody. Breath slowly and descends down to the feet. You must do 10-15 times for each leg of the complex. Raise the legs and at the same time. Make it difficult for the transaction crashes during feet don't touch the ground.
Attack with twist
The feet should be where, and to the feet, knees bent. You need to put his hands under his head. Order a foot pulling, trying to get up to his chest. When you run doesn't have to move this motion, just a foot, but it was back. You need to breathe, stretch and breath when you get back to the starting position. Important in order to make all the transactions at a slow pace and breathe calmly. Run for 5-10 transactions each leg. A complex complex instead of a leg raise to two.
All the exercises that are listed are quite simple and very effective for weight loss and weight loss for beginners overall. To be given 2-3 times per week for at least 30 minutes to be executed if the complex can be obtained a thin waist.
Aerobic exercise
By performing a press to make thin waist and strong to bring order get rid of a saggy belly internal organs. However, if observed, are overweight, this can be complicated for some fast weight loss just that use. Nov swing, but the abdominal fat remains. For this reason, the diet should contain fewer calories.
In such a case intense aerobic exercise is recommended to speed up the process to provide oxygen to promote burning, burn calories, and weight loss. Fast weight loss is required for sports, hiking, dancing, jogging, swimming, active sports. Complex to provide proper nutrition and an active lifestyle, good for you to buy and trim waist. Slimming safe diet calorie deficit and increase exercise time and frequency to accelerate.