The fat in the abdomen consists of two layers: surface (subcutaneous) and deep (visceral). The deep layer of fat is very active growth and its large reserves are associated with the development of many chronic diseases, such as diabetes, arterial hypertension and metabolic syndrome. Therefore, for your health, we will understand how to burn fat on the stomach.
The best exercises to burn fat in the abdomen
The printing exercises (for example, torsion) will not help to burn fat in the stomach, but strengthen only the muscles. Their execution is a waste of time until the muscles are covered by a layer of fat. What exercises to lose weight and the sides are the most effective in the fight against fat?
To get rid of fat on the stomach and sides, it is necessary to burn calories. It is extremely difficult to transform the stomach with the help of a diet, so you have to not only eat less, but also move more. In this regard, the best way to burn fat is cardio. It is in response to cardio exercises that the deep layers of fat react better and first of all they start starting after the start of an intense training. Studies show that cardio exercises to lose weight also lead to weight loss as a whole. You can burn fat on the stomach with the help of ordinary exercises (even without a diet), but in this case the results will not be so impressive. In addition, people who train regularly, as you know, have fewer fat deposits in life, compared to those who guide a sedentary lifestyle.
Training to burn fat on the stomach - as correctly
- The more you train, faster you will lose weight and burn more fat. Train a few days a week for 30-60 minutes.
- It supports high intensity if your health allows you to do it. High intensity training has been shown to be more effective in the fight against fat than in moderate intensity exercises. It also offers greater benefits to the cardiovascular system. Therefore, trained with a heart rate which is 60-85% of the maximum permitted impulse. If you are a beginner, start with low intensity exercises. If you want to develop resistance, the intensity must be increased. Use a heart rate calculator to determine the impulse in which it is necessary to train.
- Use simulators or perform exercises to burn fat on the abdomen in the open air. The best training is the one that enjoys, corresponds to the physical training level and also guarantees safety and effectiveness. Try walking, running, jogging (jogging), cycling, swimming, scandinavian walking, etc. If you want to get the maximum results, then run at a quick pace. In case of problems with the joints or the back, consider classes on an ellipsoid bike or exercise. In addition, consult the doctor regarding the compilation of the training program that will help to burn fat on the stomach and strengthen health in general.
- If you are in excellent physical shape, try training at high intensity intervals. It implies alternate and high intensity alternate exercises for about 20 minutes. Training is intended only for people with a fairly high level of training and is a very effective way to burn fat on the stomach.
- I include 2 strength training per week in the program. Yoga and Pilates also belong to this category. The exercises, in order to remove the stomach and the sides with load, will allow to increase strength and muscles, but will not help to burn a large number of calories and fats in the abdomen. They will also prevent the loss of muscle mass, which occurs during weight loss. After all, after the fat leaves, you will want to have relief and pump the press!
- Choose suitable music. Research shows that music helps manage more and more intensely and also reduces effort. In addition, it allows you to easily adhere to regular training.
Physical exercises to lose weight and sides of the house
We discovered how to burn fat on the stomach. What exercises to lose weight and the sides give the best results. But the personal characteristics of each person always remain. And it is not always necessary to introduce rigorous measures to burn fat on the stomach. Sometimes it is only necessary to make some changes to the lifestyle to solve these problems. Grasso in the abdominal area can lead to negative health consequences if it does not engage in its elimination over time. That is, thinking in advance of strengthening the abdominal muscles and correct diet, you can have a nice appearance and have a flat belly at any time of the year at any age.
Exercise to lose weight and the sides is perhaps the best way to get rid of fat deposits on the stomach. If you are really seriously configured to get results, then you have to allocate 1 hour a day for training. There are effective exercises to lose weight of the abdomen and sides, however, in this article we will consider 10 of the simplest who can be performed at home.
Twist
Nothing so easily helps to burn fat on the stomach like a twist. According to many fitness experts, this exercise takes 1st place in this regard. Make sure to include it in your training program.
Lie on the back, bend your legs, put your feet with the entire surface on the floor. Put your hands for your head or keep cross on your chest. Make a deep breath. Exhale, lifting the body. Make a deep breath again when you lower your body.
Beginners must make 10 repetitions in 1 approach. Perform 2-3 approaches every day. Watch the video above to find out more about the twist's execution technique.
Torre by turning the body
As soon as you learn to perform a classic twist, you can proceed to their most effective variation: the rotation of the case rotation.
In this exercise, it is necessary to turn the right shoulder on the left side, without tearing the left side of the floor.
At the beginning of the training, do 10 repetitions in 1 approach. Try to perform 2-3 approaches every day. Watch the video above to find out more about the execution technique of the twist with the rotation of the case.
Oblique twisting
The exercise is very similar to the previous one, but only here it is necessary to bow the legs in the same direction in which you turn the shoulder, making all the movements at the same time. Spit's twists and turns are intended to elaborate the oblique abdominal muscles.
Try to perform 2-3 approaches from 10 repetitions per day. Watch the video above to find out more about the technique of execution of the oblique twist.
Reversal
You have probably already noticed that the combustion of fat on the stomach involves the execution of various twisting options. Now it's time to know the opposite. This is an extremely effective exercise, especially for women.
It is very similar to the previous ones, but here you have to raise your legs simultaneously to the body. These movements help to understand the lower press particularly well. Watch the video above to find out more about the technique of execution of the reverse twist.
Twist with the legs raised
Lie on the back, raise your legs on foot and cross so that one knee is above the other. Inspire and tear the body from the floor. Exhale slowly.
Perform 12-16 repetitions in 2-3 approaches. Watch the video above to find out more about the technique of execution of the twist with the legs in a vertical position.
Twist with a "bicycle"
Don't worry, you won't need a bike!
Lie on your back, hand your hands for your head or keep your sides. Straight the floor and bend to the knees. Bring the right knee near the chest and straightens the left leg and stretch it forward. Then bring the left knee closer to the chest and straighten the right leg and pull it forward. Alternative movements such as if you were a bicycle pedal.
Planck with a roller
The bar with the roller aims to strengthen the muscles of the abdomen, the hips and the lower back. Put the knees and elbows on the floor, lowering the lower legs on the roller. The gaze should be directed forward. Also save breathing. Then tear your knees from the floor and take the location of the bar. It remains in this position for 30 seconds, after which you go back and go for the same time.
Lying on the floor on the side. Keep the body weight on the right elbow and the right leg. The elbow should be located perpendicular to the shoulder and the left leg should lie down on the right. Do not touch the sides of the floor. Save the location for about 30 seconds and over time increases this time to 1-2 minutes.
Repeat for the other side of the body.
While in the indicated position, you can raise and lower the leg to the top. This will allow not only the press, but also the hips.
Standing
Cardio is one of the best ways to burn calories and get rid of fat in the body. Walking is an exercise that must be one of the first to include in the training program. If you combine a 30-45 minutes walk at a constant pace with correct diet daily (or at least 4-5 days a week), you can soon notice positive changes in body weight. This low traumatic type of activity is able to accelerate heart rhythm and metabolism. In addition, walking is excellent for beginners.
Race
You should try to avoid the adaptation of the body to loads, which means periodically changing the types of activities. How about running? After all, this is a great way to speed up the heartbeat, burn calories and get rid of fat in the abdomen!
Joging
If for some reason the race is not suitable for you, try to jogging. Studies show that it is better to burn fat on the stomach, compared to force exercises. In addition, this is a magnificent type of aerobic activity, which is also useful for maintaining a good physical shape.