Greetings, dear readers! It happens that the figure as a whole is quite slender. But excess fat treacherously accumulates on the abdomen and sides, heavily rounded, spoiling the figure and mood. In addition, getting rid of it is extremely difficult and diets do not help. Are you familiar with this problem? If so, then you should know that only well-chosen exercises to lose weight on the abdomen and sides will help to solve it radically.
By doing them regularly at home, you will not only remove the obvious excess fat, but will also improve your well-being and even health.
Here you will be presented with effective weight loss exercises in the waist area and separately for female and male audiences. As well as recommendations on how to properly apply them for maximum results.
Many of us have heard that physical activity burns calories. However, did you know that if you run 4. 5 km, only about 300 kcal will be consumed. And if you eat plain milk chocolate, you will get 600 kcal. That's 2 times more!
But I'm not saying this to dissuade you from studying. Exactly the opposite. I invite you to experiment with yourself. To do this, you need to practice for a month. And exercise at least 3 times a week. And then see for yourself the benefits of weight loss exercises.
In this way, systematic training causes a general restart of the body. And make you a different person.
And this is equally true for both men and women.
The most important principle is to start small.
If you have never exercised seriously, are overweight or under 40, be careful. Don't deal with torture. Choose an activity you like, or use the exercises below. It is also possible in a light version.
In other words, when you train, you have to feel the tension, but you are not at the limit. Accumulate the load gradually.
In this section I will describe an effective complex for the beautiful half of humanity. It is also suitable for beginners. It consists of only 4 exercises.
Start each workout with a 10-minute warm-up.
In the process of warming up, make rotations with neck, arms, legs. Squat, lean to the sides. Joint gymnastics will also be a good warm-up. You can easily find a video with it on the web. Here are the exercises of the complex:
You will definitely have a logical question: how often should you practice? Perform them every other day, and the result will be noticeable in a month.
Don't exercise every day - give your muscles time to recover.
The recommendations for men are the same: train during the day, warm up before training, gradually increase the number of repetitions. And here are the exercises:
By the way, if your problem is the abundance of belly fat, then a few workouts won't help! We also need: dietary changes, calorie restriction and cardio. But it's not that hard.
A friend of mine was convinced of that. In general, he was quite slender, only his abdomen protruded strongly forward - there accumulated all the fat.
And the boy, do you think he started bodybuilding hard - does he pump his belly, does he make different boards, twists? On the contrary, he simply took daily walks for half an hour.
And then I started Nordic walking. Not to forget, he included active walks in the obligatory daily routine. That is, in your to-do list. At the same time, there are no significant changes in diet and lifestyle. After all, my friend often didn't give up a hamburger, and he also drank beer and chips.
But after a while, various delicacies began to lose their appeal. The magnetic properties of the refrigerator have also disappeared. We wanted to lead a different life. As a result, he developed a cheerful and optimistic mood. And although the belly has not gone anywhere, but that's just for now! Because my friend appreciated another pleasure - that which comes from physical activity. And captivate him.
And the stomach and even the sides are only a matter of time.
In addition, I will describe here a breathing technique that speeds up metabolism, improves bowel function and effectively removes fat from the waist area. That is, it literally works for weight loss. It's called an "abdominal vacuum. "
Anyone can do it at home. It is important to exercise every day on an empty stomach, drinking a glass of water with a slice of lemon 20 minutes before the start. How do I do this practice? The training includes the following stages:
In order not to accumulate fat in the sides and abdomen, try to follow these tips:
Important point: 1 kg of fat is also 2 km of blood vessels, which means increased load on the heart.
By the way, Canadian scientists recently conducted an experiment. In the course of which it turned out that regular exercise can significantly increase the body's sensitivity to insulin.
Why it's so important.
The fact is that high levels of insulin in the blood actively prevent weight loss and therefore weight loss.
However, most overweight people unknowingly have such high insulin levels.
Thus, experts from the University of Laval found that just 3 weeks of regular exercise leads to a 20% reduction in insulin. As a result, active weight loss processes are started.
I recommend the most useful material on how to get rid of greed through the connection. And also a contrast shower for weight loss.
That's all! Now you know exactly how to remove fat from barrels and reduce belly at home. And what exercises to lose weight on the abdomen and sides should be used. I sincerely wish you to find energy and mood for your training and get the expected result!
Your comments on this topic are welcome. Also thanks in advance for your likes, subscribing to my blog and willing to share the article via social media with friends. Until next time!