To give you the body with beautiful curves, and if you get rid of the fat in the body, it is recommended that you perform the exercises to lose weight and belly at home. Even though many of the experts recommend you to to eliminate excess fat on the stomach to visit the specialized training and the use of just the right number of calories, an excellent result can be achieved, and in the home. However, with the usual balance-sheet for the press, it cannot guarantee faster fat burning and weight loss.
The issue of training, not only to the inefficiency of the exercises, but at the time, and the wrong approach in general. The training must be comprehensive to ensure that the maximum load of all of the muscles of the peritoneum. To ensure that your weight loss, you will have to meet the shortfall in calories to lead an active life and train regularly.
For the sake of the education of the excess weight in the abdominal area
Prior to the start of the fight, and the fat in the belly area, you need to understand that it is late here. In addition to the outside of the abomination full in the stomach, and the deposition in this area may lead to the development of serious diseases.
The main reason of the deposit, the following applies:
- To a genetic predisposition. A common reason to promote the development of fat in the lower abdomen. This is the cause, the fight, the most difficult thing, that is to say, if you have relatives, the body was in the shape of an apple, then it's likely the same way. If this is the case, the deposits will be first to earn in the region of the stomach. The only solution is to get rid of the excess fat on your entire body.
- Disruption of the body's metabolism. With age, the metabolism slows down, thus increasing the likelihood of the formation of fatty deposits.
- With a sedentary lifestyle. The modern pace of life does not allow you to spend a lot of time standing up. To work in an office where it is in time to get in a position so that you spend less calories than what is consumed, and this leads to the formation of fat.
- Excess. Not only is it important to eat the right thing, but in order to get the required amount of energy, which is calculated on the basis of the physical activity and body weight. To eliminate fat, you need to create a calorie deficit.
- The experience overall. The voltage does affect the state of the organism as a whole, but especially where it results in an increase in the level of the hormone cortisol. At high levels this hormone causes a buildup in the area of his waist.
- The change in hormone levels. Any changes in the levels of hormones lead to the compromising of the functioning of the entire body. After the age of 40, the level of sexual hormones slows down, which leads to an increase in the mass of the body, especially in the area of his waist. If this is the case, you will need one or more of the move, or to reduce the amount of calories in the diet.
The excess weight on the sides and belly you can get away with the help of the silver bullets in tablet or liquid form. It requires constant work on yourself, and that includes a proper diet and exercises that are specific to the burning of the fat.
The rules for the implementation of the exercise
To quickly remove the fat from the area to the sides and the belly, the exercise should adhere to certain rules:
- In-depth financial year. To get rid of the fat in the body, it is not enough to swing the press dlish for a slim waist. It is necessary to combine the cases and the special training for the muscle corset back and with a load in the mouth, stomach, and back.
- As much of a varied program. It is recommended that you split up your training with intensive cardio (15-20 minutes), and the execution of the exercises is to burn fat (it takes about 15-20 minutes). The exercise is to capture all of your muscles.
- In the long term, and the fiscal year. It's hard to get an effect, so, if you engage in less than 30 minutes. Only after about 20 minutes of an intense workout, it starts the fat-burning process is, therefore, a short period of time in the classroom can only lead to a strengthening of the muscles in the waist, but it is not the burning of fat in the body.
- The classes on a regular basis. The effectiveness of the training depends on its regular schedule. The best way to concentrate for half a day. To speed up the fat-burning, you have to train every day. The minimum frequency is two times per week. For a faster reduction of the body weight, you should make the main emphasis is on cardiovascular training.
- With the proper nutrition. The faster you burn fat, you need to pay attention to the food. Eat, it is recommended that, as part of a deficit in calories. If you are not limited to the power supply, so to lose weight, it is not possible to even for the day and an intense workout. Therefore, for a correct nourishment, you need to calculate the number of calories, on the table, it was because of his weight, and being physically active.
- The use of free weights. To improve the efficiency of the financial year, you can use the free weights. In the event of your absence, you can apply a plastic bottle with water or sand.
If you follow these guidelines, you can get rid of the fat on the belly and on the sides, only a few weeks ago, giving it to the press, the hardness and the texture.
The complex will be effective in fiscal year
The execution of the exercises is indispensable for the sv, of weight-loss programs, and it allows you to get rid of the excess weight in the belly and on the sides. To achieve the greatest results, you should combine exercise with a proper diet. You consider to be the most effective exercise routine to burn fat in the belly area.
Vacuum
On the basis of this exercise is proper breathing. Starting position – on all fours, your hands are on the elbows. It is necessary to take a deep breath and relax the abdominal muscles. Then exhale slowly, pulling your belly in and of itself. To maintain this position, it is recommended that a minimum of 30 seconds.
Tilts to side
Maré, rio de janeiro, it helps to strengthen the muscles on the sides. Stand on your feet and the right feet in width, and raise your hand above your head. To accomplish the tilting of the torso to the side to feel the tension of the muscles on the other side. In this position, you must be between 15 and 20 seconds, and then back to the slope on the other side.
Elevation of the legs, sitting down
You have to sit in a chair, with your back exactly. The hand must be put under the feet so that they were in the palm of your hand to the bottom. Take a deep breath in and out. You need to lift your knees and press them to his chest. In this position, it should take 8 to 10 seconds.
The belt goes with the corners
This exercise is extremely useful, not only for the media, but also for your back, hips, and legs. You must be in the position to trim it to the last four, and his elbows touch the floor. The body should be steady. In this role, you must hold for about 30 seconds, and after that, make a u-turn on the lateral position of the belt. You need to keep your body on the forearms of the hands and feet. In this position you will also need to take a minute and a half. Turn to the one and the other hands.
Called to the circular of the rotation
It can also be a good load for the entire press release. You should lie down on the floor, knees bent, and bowed down to the feet. Raise your upper body and rotate to the side, trying to make a full circle. It is very important for the legs and thighs have stayed in the same position and does not swing out to the side. Called to the circular of the rotation shall be carried out at least 5 times in each direction. All the moves they need to make the increased very slowly, and breathing easily.
A twist
The most popular of the exercise is to fine-tune the waist. It's different, it's not only a great outcome, but it is the ease of execution. You should lie down on your back, bend your legs and feet in order to place it exactly on the ground. Your hands should be under your head, bending them at the castle. Take a deep breath, rose slowly, slowly, he lifted up the upper part of the body. The more your head is going to be the waist, the better to run the complex. On the out-breath return to the starting position.
The elevation of the pelvis
An excellent complex for the tide to lower, and the average of the peritoneum. Starting position – lying on your back. The legs should be extended up and slightly bent. Your arms should be extended out to the sides. Have slowly increased, is expected to raise the taz as far as possible, to stay on for a few seconds. The motion is to be performed, due to the muscles of the abdomen and of the legs and the pelvis should not move from side to side.
A diagonal of a twist
You should lie down on the mat, placing your hands under your head and legs to bend so the feet do not touch the ground. To rise to the top of the trunk, with the posterior part of the left shoulder to the right. On the right side it should be fixed. Once you move to the other side of it.
A rock climber
Dynamic, intense, and complex with water, which starts the fat burning process in the body. You should be focused on the ground at the stretch of your hands and feet. The knee of the leg you have to pull it to the back of the chest. Bring back the foot to its original position, and then moving to the other foot. At the top level, you can perform one complex on the elbows, raising the bar gradually to the work load.
The bike
A classic such as to strengthen the muscles of the waist. It is necessary to lie down on the floor, place your hands under your head and legs to lift by bending your knees. The knee of your right leg should be squeezing in the chest, straighten the leg and pull it to the back of the chest to the left knee. The feet are constantly on the move. The rate of movement is not as important as the care of the tension in the muscles. The belly should be to strive for a sense of the deflection wheels of the bicycle.
The raising of the body on the side bar
The "best" move is skewed. It can be run even with a minimal amount of preparation. It provides you with a greater work load effectively and efficiently. However, it is not recommended in case of pain or diseases of the lumbar spine. You may have to accept a support for the hands and feet, and straighten your whole body. Do it's a slow process, and the inclination of the pelvis towards the floor. It is important to avoid bending your back. The motion should be uniform and smooth. When you run in the complexo da maré, you should take a deep breath and be at peace.
Abdomen with the legs in the raised
Lie down on your back with the legs straight up and cross them out. Lift the upper part of the body to the maximum, from the top, and the hands are dragging at the feet. When you perform the movement, it is necessary to pay attention fully on the breath. When you expire, you need to lift the body and when the breath return to its original position.
The balance of the fingers
This complex efficiently and even helps to strengthen your muscles and reduce your tummy. You should lie down on the floor, putting his hands under his head. Your feet should be slightly raised, half-stretched out. Out of the ground to the shoulders, and then drag it to the front. One foot should be doing on the ground, touching lightly with the finger. On the leg back to its original position. Repeat the motion for the second leg. It is extremely important for a spin down to the ground. For starters, you can make up the complexo da maré. To do this, perform the move you need, without raising your shoulders.
Elevation of legs, lying down
With a simple movement to perform in your home. Lie down on your back, place your hands at your sides. Gradually raise your leg to the height of 50 to 60 degrees. In this position, you will delay your walk for a couple of seconds. Rose slowly, and then with the exhalation, the foot has to come down. You should perform one set of 10 to 15 times for each leg. Lift up your legs, and you may at the same time. To make the motion during the downward stroke of the foot shall not touch the ground.
Cheer on the attack
Your feet should be on the ground, and the legs being flexed on the chest. On the hand, you have to put it under his head. The queue to pull on the leg, trying to catch up to your upper chest. When you perform this move, you must move not only your feet but also your back. Let you need for the position, and breathe in when returning to the original position. It's important that all of the moves to make in a slow pace, and quiet, and breathe. Hold for 5 to 10 movements for each leg. To make up the complexo da maré, in the place of a foot, for to raise two of them.
All of the exercises are simple enough for a beginner and is very effective in the reduction of weight in the stomach and weight loss in general. If it 2-3 times per week and dedicate at least 30 minutes of running the program, you can get to your slim waist.
Aerobic exercise
Keeping the facilities to a slim waist, you can make a press release that strong, to get rid of the flabby tummy, and put them in the internal organs. However, if there is an excess of excess weight, only with the use of this complex, it may be a bit to fast weight loss. Your muscles are going to swing it, but the belly fat will remain. Therefore, the diet should contain fewer calories.
In this case, you are advised to intensive aerobic exercise, which stimulate the burning of oxygen, as well as to provide for the acceleration of the process of burning calories and losing weight. For fast weight loss, you must make the trek sports, dancing, running, swimming, and sports. The combination of the complexo da maré, an active lifestyle and a healthy diet will allow you to acquire a beautiful trim to the waist. To speed up your weight loss in the time and frequency of the exercises should increase, as well as to provide for the shortfall of calories in the diet.