Every woman dream of a slimmer figure flat stomach and aspen waist. Many make attempts to achieve their ideals, but soon disappointed due to the fact that the effect is not. The belly and sides – this indeed is a point of concern, these areas of the fat quickly appear, but very slowly coming off. To get rid of hate sludge, it is necessary to regularly workout and eat properly. This is important, because abdominal fat – it is not only aesthetically pleasing, but also hazardous to health. Let's see, what exercises, what can be done also in domestic conditions, can help if weight and fight rasvaladestusega in the area of the belly and the sides.
Is it possible to remove fat only in certain places on the body
Losing weight is often the question of interest is this, which exercises, or the exercises can be done at home to remove the stomach and sides. But they do not exist, so as fat deposits are going the whole body is more or less evenly, rather than a specific area. Turning, massage, wonderful creams, or seat belts will help to remove fat in a specific place. This can be done only through liposuction, but if you eat properly, then body fat very quickly again. Local weight – this is the biggest fallacy of the modern people.
For example, if a person performs the turning of the press, it is not the fact that the fat goes away this particular part of the body. Fats – it is composed of triglycerides, which are distributed in the body fatty acids and glycerol, then they come to the blood, supplying energy. But the blood moves throughout the body, to make it circulate in one place does not work. Therefore, if you have decided to lose weight abdominal pain and distinctive teeth on the sides, then get ready for that fat burned off first in other areas, and only in the right place.
But, in addition, that the way to lose weight belly distinguishes between the teeth on the sides of the week at home or in the gym, does not exist, there is good news. Stimulation of the specific muscle (in the specific case – press) will help to firm the belly. And thanks to these is likely to occur, can greatly improve the aesthetic appearance of the body. On the one hand, such results are noticeable, on the other hand, is conducive to the overall weight of the body, a process which gradually melts the body fat layer along with the peritoneal and on the sides.
Can you really get rid of the fat house
Lose weight in a backyard atmosphere, it is quite possible, the main thing – patience, to draw up an action plan and is no different from this. The most important rule, you must keep in every body weight – reduce calorie diet. This can be done in two ways: eat less or to properly diet and do physical exercises. According to many experts, the second variant is more than appropriate. Subscribe to weight various parts of the body depend on the body specific characteristics: some of the fat goes evenly, the other, first the weight of the upper part, and the third – bottom. So, if you want, pull the belly and a narrow waist, then pick up the exercises in the complex, the right way diet, regular tea. Even if the start was a bust, don't get discouraged, continue with the activities, soon the positive changes will not occur and your waist.
Are there any ways to remove the excess in a short period of time
As already mentioned, quick weight loss needs to be adjusted food. It is not strict dieting, just a balanced diet. To compile menu the right diet helps nutritionist. Losing weight should be to avoid stress. If a person has bad mood, his body produces cortisol (stress hormone), which promotes the accumulation of fat cells at the waist. It should also be to give up alcohol and sugary soda, which is also to increase the fat layer. People who want to reduce waist size, it must be remembered that the result was 80% dependent on proper nutrition and 20% physical load. If a person rarely engaged in sports, and then immediately eat it too, then can not cope. Exactly the same diet will not give results without regular workouts.
Slim waist are able to get the doing exercises using the weight of your body. Cancel the movements of the loads, they help to build the muscle, which due to the circumference of the abdomen visually to increase. Train systematically, but with small pauses. In order to achieve the desired effect, must be alternating exercises, slimming belly and sides with the heart. This combination accelerates fat burning and strengthens the heart muscle. In order to lose weight and pull of the body, remove the saggy belly, do 2-3 times a week, to speed up the outcome, do workout 4-5 times over 7 days. One treeningtund the pick 4-5 exercises, what needs to be done in turns 3 the approach is from 25 to 30 times. In order to accelerate fat loss, it is necessary to constantly change the exercises, in search of new opportunities.
Complexes, to remove subcutaneous fat
Slimming and burning of abdominal fat is used for a variety of exercises complexes:
- exercises hula Hoop. Rotation increases muscle tone, accelerates blood flow, metabolism, this will result to faster burn fat. In addition to hula-Hoop to remove the cellulite of the work zone. Are dynamic complexes of exercises with the hoop;
- turning to the press is effective when the person consumes healthy food. Otherwise, the belt circumference increases the expense of increasing the muscle and the fat stays in place. In order to achieve the desired effect, the slip housing 45° from the surface, not more than. Do the rise due to the muscle tension of the press, lift the sars only when exhaling. Train until a light burning sensation, you know, to avoid the increase of the muscle belly circumference;
- the program exercises the abdomen and waist. The level of their complexity is different, I recommend you start with simple movements, gradually going more serious;
- program pills along with the chest expander. He trains at the same time a number of muscle groups, which allows firm stomach, strengthen the musculature of the spine, the buttocks, the feet, in doing so, the spine is not subjected to a strong load.
Is a complex of the most lazy, it consists of simple exercises. Such movements accelerate metabolism and fat burning, but this process is a bit slower than active pursuits. Keep in mind that the important is not what and how often and intensely it is necessary to do exercises to quickly remove the excess.
The most effective workout, in order to remove the excess
Exercises, hula Hoop help lose weight quickly, including the waist. It is better to start with the normal spins. Exercises with hula Hoop:
- Stand, feet connect, hands back behind. Smoothly rotate the hoop with a small amplitude. First of all, turn to the right and then the left 88 times. During the exhalation hold your breath for 2 seconds, strain press.
- Get up, put a little bit of feet, hands head behind. Turn the hula hooping clockwise, how many turns to start slowly to turn around, because the hoop. The number of repetitions – 10 times apart.
- Feet connect, located in the sock, connect the hands over the head. Turn the collar over a period of 10 minutes. This is a difficult movement, which is the best to do after easier.
- Feet squeeze hands towards mid back. Turn collar to the right and then the left up to 5 minutes. Move only the sink.
In order to develop muscle with journalism and faster to lose weight, do rhythmical exercises. Program slimming belly:
- Take a horizontal position, hands put to your head. Select the body and at the same time pull the knees against the chest (the abdomen is the need to draw). Then with the knee of the left leg pull the right side of the arc. Then repeat for the second leg.
- Turn on the left side, bend the legs a bit, turn the body to the right. Drag the hands to follow through, with the knees and scapula need to raise. Softservices minute. Then repeat on the right side.
- Take a horizontal position, bend the knees. If the exhalation raise the pelvis and abdomen tighten. Fix for 30 seconds, and then going to.
- Lie on your back, pull knees against the body, hands scattered around. Lift the pelvis and a bit of be careful, to the right, if it is brought to its knees. Then repeat the same with the left hand.
- Take a horizontal position, bend the feet. Then expand the elbows to the right, hands to the left. Repeat the same with the left hand.
All exercises are recommended to do 20 times.
Supplement your workout is possible for the pursuits with the chest expander. Such movements work different muscle groups journalism and unload the spine. Program workouts the application of the expander:
- Take, feet trimming the enlarger grab handle. Lift your feet to 90 degree angle and the handle of the exercise, pull the belly in. Place the feet, but not completely, but the distance is 5 cm from the floor.
- Sit down, pull the leg of the handle to smoothly lean back, that the head touched the floor.
- While exhaling lift the body, bending the legs, five of them to handle the exercise.
This is an effective complex with the diet will help remove the fat belly and the sides.
Easy and simple lazy
There is a special complex that people, who do not want to spend a lot of time activities and in doing so losing weight. Exercises, by which it is possible to gradually remove the excess, the lazy:
- Get up, your back and legs straight. Alternately lift the feet to the knees were level to the belt.
- Take a horizontal position, hands along the body, alternately pull knees against chest.
- Take, lift the feet 20-30 cm and breed them like scissors.
- Take a horizontal position, hands on head in the back, feet lift, bend, lift the shoulders and scapula. Start pumped forward and then back.
- Get up, knees bent, hands align on the breast level. Slowly turn left and then right.
- During the breath tighten in your stomach, softservices 30 seconds, and then exhale and relax.
Duration to do each exercise – 15 to 30 seconds. Later, their length can increase.
Additional ways to stimulate fat loss
Methods, workouts slimming belly and on the sides are different, but they all must be rhythmic. Because fat is burned faster when accelerated heart. In Just such cases, your body stores the fat fabric. When doing the exercises at a fast pace will accelerate fat burning. Fat burning activities speed up the heart rate and rely on him for a long time. Such exercises through running, swimming, activities, cardio, jumping rope. You can choose any just suitable for you method tablets or switch between them. To speed up losing weight in the abdominal area and sides, you can use fat burners. This is a special supplements that contain caffeine, synephrine, yohimbine and so on to receive Them before the training, in order to accelerate fat burning. The most soft and effective fat burners for women is L-carnitine. Not hope that the very quick results, have patience, work regularly and correctly to eat. The topic is choose the most suitable compound exercises to remove excess fat, best to contact a specialist.
The main conclusions
Therefore, to lose weight only prone or distinctive teeth on the sides does not work, because the body burns fat evenly throughout the body. In order to more quickly get a slender, trim waist, twist, hula hooping, doing exercises a muscle in journalism, spend the heart. And best of all combined with exercises of the complex with running, horse riding, cycling, swimming, aerobics, etc. how often do you exercises to do in your own home or gym, you decide independently, taking into account the desired outcome (in order to lose weight, pull the press, to maintain the form). But all your efforts are useless, if you don't reduce calorie diet and not taken correct balanced diet. To speed up the process of weight loss, you can use special supplements.