The most effective exercise for abdominal weight loss

Everyone may have heard of body fat occurring in any 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 this phenomenon is evidenced by the fact that in medicine there is even a separate direction that can overcome this problem - morphomedicine. Scientists around the world are exploring the causes of obesity and developing effective exercise complexes for beavers. 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 appearance

Since this topic is already well studied and even has its own medical terms, we will consider the main factors of the appearance of fat in the waist area:

1. Overeating- The first and most basic reason that your body does not fit you. First, if you eat excessively, a person is threatened with bloating, and he has to take more food again: this turns into a vicious circle. Second, by eating too much of a woman’s blood systematically, levels of the hormone cortisone increase, which slows down the processing of fats and carbohydrates.
2. Women can be depleted by the hormone adrenaline- with a sharp increase, a large amount of insulin enters the body, which in turn ensures carbohydrate metabolism 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 internal fat stores to be broken down.

3. Excess trans fat, contained in margarine, bread and all kinds of fast food, is stored in the stomach in fat folds. This is the most dangerous type of fat - even the most slender figure will naturally be spoiled if you consume these unhealthy foods in large amounts.
4. Men should not abuse beer.However, it has long been no secret that it interferes with the work of the hormone testosterone. This characteristic male hormone is effective against the accumulation of excess fat (if left untreated).

Do you know?It has long been proven that rapid weight gain after quitting nicotine is a myth. Smoking speeds up your metabolism, but does not reach the point of obesity after you quit.

Why visceral fat is dangerous

Visceral fat is more than just the accumulation of fat piles on the sides and abdomen. These are fats that line the internal organs, interfering with their function. Blood and lymph stop circulating in sufficient quantities, the flow of oxygen slows down, which brings serious consequences for the body:

1. A person begins to dysfunction in the respiratory system (shortness of breath appears), he experiences an increase in 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 control our bodies, 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 discussed on TV and on the Internet, have actually not lost their meaning until now.

Training efficiency rules

Do not neglect exercise, but if you have already gained a lot of body fat, then effective exercises for weight loss specially selected by the doctor will help you. To make this simple exercise more effective, you need to do it regularly, as well as limit your abilities - the muscles should be tense as much as possible.

In addition to physical activity, proper motivation is also needed, namely a positive attitude. If you have a goal and you are willing to step towards it even if you face difficulties or other people’s reactions, do the exercises with a smile and a good mood.

At the same time, do not forget that the result will have to wait a while. Losing weight in a week is possible, but this may not be your ideal right away.

Do you know?People who lose weight sleep more soundly. On the other hand, healthy sleep encourages efficient fat burning.

Finally, proper nutrition should be your companion for a long time, and even better if it lasts forever. Give up snacks like fast food, don’t accumulate harmful trans fats in the body, eat more vegetables and fruits. If, out of habit, it is difficult to make your diet 80% of the right foods, then make at least 50%: when the habit is formed, increase this value.

Slimming exercises for beginners

Whichever body part your effort is aimed at, any exercise is based on three principles: first, warming up, then the exercise itself, and finally, cooling - the final part. The entire set of exercises is carried out according to a "top-down" scheme and ends with stretching. When you are just entering the rhythm of training, it is important not to meet standards, but to achieve body preparation.

Therefore, for the first few sessions, do as much exercise as possible until a tingling sensation appears in the muscles. Then you need to take a break from the 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 don’t have to spend money at a fitness center to lose weight. Today we will look at what exercises to do to achieve maximum effect and quickly.

"Bicycle"

This exercise is a combination of static and dynamic loads. Proper execution guarantees pumping of the middle part of the press, as well as additional tension on the muscles of the hips, spine and lower back.The easiest or basic way to do a "bike" is as follows:

• you lie on your back, your hands are behind your head, you press your lower back hard to the floor, your legs are bent at the knees and stand on the floor;
• now you need to tear the leg off the floor, work the abdominal muscles, and lift them (without bending the knees);
• then the upper body comes down from the floor, and your job is to reach the right knee with your left elbow, linger for a few seconds, then change sides.

It is recommended to perform three sets of ten repetitions, with small pauses between sets - no more than 30 seconds. Your job is to work the muscles slowly and with quality.

Among the mistakes that may occur during training, the most common and dangerous is pulling the neck to the knees, rather than doing it with the body.

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

And remember that in this exercise we are not swinging the legs, but the abs - you should not transfer the main load to them.

Turning

The exercise is done like this:

• starting position - lying down, hands behind head. The waist is close to the floor, the legs are bent at the knees and the feet are also pressed close to the floor;
• as we exhale, we hold the breath, then lift the head and shoulders, as if pulling them to the abdomen;
• we linger in this position for a while, then return to the starting position.

You should not try to increase exercise and rotate the body in the process of performing it: this way you can inadvertently replace the intervertebral disc.

Diagonal fixture with ball

Exercises like this immediately cover the entire complex muscle: the inner thighs, the lower part of the presser and the oblique abdominal muscles.

It is performed in a standing position:

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

"Bridge"

By doing bridges, you force all the abdominal muscles to work, providing yourself with a beautiful belly and a clear waist. There are several options for this exercise, they are quite simple. Let's consider the main ones:

1. Gradually:lie on the floor, straighten your arms along your body, and bend your legs at the knees and place them shoulder -width apart. Then lift the hips as high as you can. Hold for a few seconds, then slowly lower yourself. The exercise must be repeated at least 30 times.

2. Narrow:lie on the floor with your feet together. Tighten your gluteal muscles, lift your pelvis up as much as possible. The main thing is to make sure your feet don’t move in the process.
3. One foot:starting position as on a gradual bridge. Next, the right knee is pulled to the chest and glued to this position. Now you need to tighten the hips of both legs, forcing the buttocks and abdomen to work. Lock in as high a position as possible for 2-3 seconds and slowly lower yourself. Recommended 20 sets for each leg.

Board

Board refers to training for static loads. Actually, this is a hand grip, but at the same time it is necessary to keep the muscles and back of the abdomen in a tense state. Your job is to stay in the right position for the maximum amount of time.

Important!First, make sure you get into position correctly, and only after that do a short workout. Otherwise, there is a danger of endangering the spine.

The correct board is done with outstretched hands. But for starters, options are created on bent elbows and gripped in locks to practice holding your body and finding your balance. In this case, it is recommended to do 3-4 sets of 15 seconds with a break of 30 seconds. Further, the time gradually increased.

Performance:

• elbows are below shoulders, legs elongated and straight, stockings located on the floor;
• the body should form a straight line, so do not raise the pelvis too high, but also not curved in the lower back;
• hips, as they are, pulled in, gathered, shoulders straightened, head looking down and straight, no need to rotate;
• tense press, ass too;
• weight is concentrated on the elbows and toes, breathing evenly - note this, because because of the focus on this technique, many are unaware of how they hold their breath.

There is also a side bar, where you stand on one arm bent at the elbow, and the other is located right along the body. The legs are placed on top of each other or one foot slightly in front of the other. The principle is the same - the body must form a straight line, the pelvis is clogged, the muscles compress and the back tense. It is important to ensure that the buttocks do not rest and do not pull the body backwards, disturbing the balance.

Finally, the hardest board is with outstretched arms. It also has a straight and lateral, the technique of its execution is the same as in the previous exercise, only the weight this time is concentrated on the palms and on the socks.

"Vacuum"

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

• you stand up straight, get more air into your lungs, and then exhale, pulling your stomach in as much as possible;
• if at the same time you feel that the umbilical cord is stuck in the spine, then you are on the right track. Then you only have to hold on for 10 seconds;
• you need to inhale the air after exercising slowly, through the nose, slowly relaxing the abdominal muscles.

Between sets (3-4 times), you need to take a few deep breaths. Of course, vacuuming is done on an empty stomach.

This exercise is good for your horizontal abdomen by making your waist clearer and your abdomen flatter. As static load is coupled with proper breathing, the effectiveness and benefits of exercise increase.

Curly legs

It is also called "twisting":

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

There are fixed rotation options:

• starting position - you stand straight, legs together, arms straightened and raised;
• then, while exhaling, you lift one foot, at the same time trying to reach with your fingertips to the toes. At the same time, it is important to perform all actions slowly, do not bend the back, be careful with straight arms and legs;
• lower the legs, you can breathe calmly.

Recommended 10 sets for each leg.

Japanese technique (using towels)

The modern method of Japanese doctors Fukutsuji does not help to overcome excess fat on the sides, but to return the separated pelvic bones to the correct position, as well as to stretch the spine.

This method is based on the use of rolled towels:

• the roller is placed under the back at the level of the umbilicus to the person placed on a flat hard surface;
• at the same time, the arms are extended upwards, creating a straight line with the body, and the palms are pushed down and placed with the little fingers of each other;
• feet spread shoulder -width apart, feet deployed so that they can press against each other with the thumbs;
• then you just have to lie in this position for five minutes.

The Japanese technique already has a lot of positive reviews about back pain cessation and waist reduction. The method itself is based on the observation that with increasing age, the pelvic and hypochondrial bones in humans begin to "disperse", and the intervertebral disc flattens from constant stress and decreased collagen levels in the body. By tightening the skeletal apparatus, you can help your body stay healthy, because everything is interconnected. In combination with other exercises, the Japanese technique gives tangible results in just a week.

Breathing

Proper breathing is the key to a constant and strong flow of oxygen into your body. Therefore, the muscles we tense to create the ideal figure function better. Spending half an hour a day to exercise and 15 minutes for breathing exercises, you will have a complex positive effect on your body.

The most popular today are body gymnastics and jianfei (which literally means "fat loss" from the Chinese).

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

Bodyflex is a yoga adaptation from America related to the needs of those who are losing weight. The diaphragmatic respiratory system is suitable for all ages and body conditions, requires little time (15 minutes a day) and not only increases waist size, but also actively fights wrinkles and fat storage in the hips.

The main nuances are:

• proper breathing through the mouth, as if you were expelling air that was no longer needed from yourself;
• sharp and noisy inhalation through the nose with the mouth tightly closedWhen the lungs are filled to capacity, it is necessary to be in this state for at least a few seconds;
• sharp exhalation of exhaust air through the mouth by expelling it with the diaphragm and stomach. You have to push the air sharp and fast;
• hold your breath (difficult level), when you need to stop breathing with your nose and mouth, and start pulling on your stomach, bringing it back and below the ribs;
• inhale through the nose. When the stomach is already "stuck" to the buttocks and you can’t go without air anymore, release the muscles and relax, letting the air fill your lungs.

All body bending exercises are performed in a complex, according to the sequence shown.There are many more exercises for different muscle groups, such as "cat", "swallow", which we know since childhood, but lose half of its effectiveness due to improper breathing.

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

• lying on the floor, bend your legs so that your feet are flat on the floor surface;
• spread the palms: one on the chest, the other on the abdomen;
• breathe slowly now;
• while inhaling, the stomach enters, and while exhaling, you should try to exhale it.

If you feel dizzy, change your breathing rate or stop for a while.

Cardio workouts

Cardio is not to get rid of body fat, but to convert glycogen storage into energy for a healthy body. This exercise is only combined with proper nutrition, because losing weight is part of the body’s recovery after exercise, provided there is a lack of calories.

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

Do you know?A 15 -minute rope jump will replace an hour of running.

In the gymnasium

1. Class in orbital track (ellipsoid).Correct position - legs slightly bent, arms at chest level, head looks straight. If you suffer from chronic diseases of the cardiovascular system, it is important to see a doctor before starting classes.
2. Exercise bike.Effective on the thighs and sides, tightens the buttocks. While leaning forward, you will be moving all the muscles, leaning - making your legs just work.
3. Depending on the static coach.While standing, take hold, leaning slightly forward with the body. Place the foot where emphasis is placed on the stand, and the free foot behind the roller. Inhale, take the thighs of the free leg back, freeze for a few seconds and return smoothly to the back position.

Additional load

1. Running / walking fast.Jogging is not recommended for people who are very overweight, as this puts pressure on the spine and joints.
2. Leisure.Play beach volleyball, play badminton, kick a ball in the stadium. All this will strengthen health and increase the body's endurance.
3. Swim.
4. Family cycling.These are some of the best family and health moments
5. Walk up the stairs or uphill.Exercises with muscles and the respiratory system.
6. Attend boxing lessons.In addition to the general tone, such an event will give self -confidence.

Urban dwellers, whose bodies are weakened by constant stress and unsettled work, poor ecology and unhealthy diets, necessarily have to take care of their health. Just 30 minutes of moderate exercise a day can change your life dramatically, you just have to choose it right and do it regularly.