Best exercise for burning fat on the stomach. Effective fat burning exercise on stomach and fast weight loss. Jumping on the rope

Faced with the problem of the excess fat in the field of sides and abdomen, many people, especially women, often think about how to solve it to get rid of unnecessary fatty and excess weights.

It is no secret that quickly lose weight, without performing physical exercises to eliminate fat, almost impossible. And it is best to approach slimming comprehensively - to clean the body, optimize the diet, normalize the routine of the day.

You should choose the optimal time for wakefulness and rest., as well as to eliminate fat deposits physically, performing the most effective exercises For weight loss.

Such an approach we will practice to quickly remove excess fat from the abdomen and sides.

To lose weight, quickly remove the stomach and sides, you need to perform the most effective exercises every day, regularly increasing the load.

The exercise complex is designed for 1.5-2 hours of work per day, which complies with the recommendations of coaches in physical training.

To avoid possible injuries, stress for an unprepared organism, before any physical activity it is necessary to warm up the duration of 5 to 10 minutes.

Workout

Exercise 1. Preparation of muscles hips and sides to the main burden

Source or first position. Man must stand on the floor. His feet should be spread over the width of the shoulders, and the hands lie with his palms on the waist. The slopes do alternately in different directions without removing the palms of the hands with the waist.

For beginners, the optimal number of repetitions in this exercise from 4 to 9 times per approach to tilting.

For experienced, having a concept of physical exertion, the number of repetitions in exercise from 10 to 16 times in the approach approach.

Exercise 2. Preparation of the muscles of the sides to the adoption of the main load

Source position: Become on the floor. The legs should be on the width of the shoulders, and the hands - lying with the palms on the waist. Tilt forward, and then deviate back, trying not to change the position of the hands.

For beginners, the optimal number of repetitions of exercise in approach from 5 to 8 times. Experienced people familiar with physical exertion, the optimal number of repetitions in the exercise is from 10 to 16 times in the approach.

Move should be smoothly to avoid excessive traumatic stretching.

Exercise 3. Preparation for the main load - Heat the muscles of the hips, legs and sides

Source position: Become straight, eyes look ahead. You should run on the spot.

For beginners by duration running in exercise from 30 to 60 seconds. People having a concept of physical exertion, the running time in the exercise is from the 1st minute and to 3 minutes.

When performing this exercise, it should be highly raised to raise the leg muscles well.

Exercises of the main load

Exercise 1. Pumping press with the training of all abdominal muscles

Perform this exercise should be lying on a special gymnastic rug or just on a home carpet that lies on the floor. Source position: put hands with palms under the buttocks.

Feet should be broken from the floor by 5 cm (for beginners) and up to 15 cm (for "experienced").

The gap is increasing gradually, 0.5-1 cm per day. In this position, the person imitates the "scissors", crossing the legs alternately. To perform this exercise, it is recommended to spend 5-8 minutes from the allotted total time.

Exercise 2. Main goal: Training of all abdominal muscles

Source position: Stand on a special gymnastic or home carpet on the knees, with hands along the body. Perform this exercise should only be in the original position.

Holding the shin exactly, it is necessary to plant yourself first on the rug in one direction, slowly lowering the hips. Then raise and put yourself on the mat in the other side.

Omitting the hips and turning into a new position should be carried out so in it for a few seconds each time repeated.

For beginners, the duration of the exercise depends on the number of repetitions (from 5 to 10 times) in one approach, lingering by 2-6 seconds. In each position.

For already experienced people who have a concept of physical exercise, the duration of the exercise in the amount of its repetitions in one approach from 10 to 20 times along different sides, with a delay of 3 to 5 seconds. In each position.

Exercise 3. Training Cross Muscle Abdominal

Perform this exercise is necessary. Not only abdominal abdominal muscles will be involved here, but also the transverse muscle. Source position before starting the exercise: Stand on the knees with a support on the palm of the hands in the position of their "on the knees".

It is necessary to squeeze the leg in the knee and pull into the chest, press as close as possible and holds in this position for a few seconds (up to 5-7), straighten your leg. After straightening the leg, return to the original position.

Despite the complexity of its execution, the exercise justifies itself.

Exercise 4. Training of all abdominal muscles

When performing this exercise, not only all the muscles of the sides will be involved, but all the abdominal, including transverse.

Source position: Lokia on the side on the rug. It is necessary to lie down to form a smooth angle of 45 degrees between the body and the floor, the support goes on one hand, and the other should be on the waist.

For beginners, the number of approaches 2 for each side. In each approach from 6 to 10 repetitions. For experienced - 4 approaches each of the sides. In each approach from 15 to 25 repetitions.

To get the maximum result, specialists are recommended for 21 days to gradually increase approaches with repetitions. Break between approaches from 30 to 45 seconds.

Exercise 5. Burning excess fat on belly and sides

Helps get rid of excess fat on belly and sides. During its implementation, not only the weight of abdominal muscles (including transverse), but all the muscles of the sides will be intensively involved.

Source position: To lie down, relaxing on the carpet (gymnastic rug or ordinary), heading hands and putting the palm under the head. Legs must be fit.

Alternatively alternating in a symmetrical crossroads of his knees and elbows, perform 50 repetitions, regardless of who a person is a novice or experienced.

Exercise 6. Training of abdominal muscles and sides

Performing this exercise will be involved all muscles, especially abdominal and side.

Source position: Lyzha on his back on a special gymnastic rug or ordinary carpet of legs should be elongated. The knees and feet are enclosed, and your finger socks should look at different directions.

Running hands on the part, you need to try to lift the body and reach the fingertips of the toes. Then lift the legs at an angle of 45 degrees. Make it so that the back, in your lumbar department, touched the floor.

This exercise effectively trains the muscles of the press. When it is fulfilled, you need to keep the back smoothly.

Delay in position 3-5 seconds. After that, you need to exhale and omit the body to the floor.

Perform an exercise of 50 repetitions, regardless of whether it makes a novice or an experienced person.

Exercise 7. Training of all abdominal muscle groups with dumbbells

After performing an exercise, all muscles will be involved in full (sides, abdominal, even the transverse abdominal muscle). In the exercise used dumbbells.

Source position: To start the exercise you need to get up smoothly, relaxed. Feet are located on the width of the shoulders. Then take dumbbells weighing from 1.5 to 3 kg.

Having dropped over one of the knees, you should push the dumbbells with turns in the asymmetrical sides. By controlling the bending of the knee remained in an angle of 90 degrees for beginners. Then the knee change, and do the exercise again.

For newbies, only the number of approaches no more than 2 knee, in each approach from 6 to 10 repetitions. For experienced people - 3-4 knee approach, optionally, 2 more approaches can be added.. In each approach from 15 to 25 repetitions.

Exercise 8. Training with dumbbells

It is also an exercise with dumbbells. When it is fulfilled, the same muscles will be involved as in the exercise 7. But the algorithm for its execution is somewhat different than in exercise 7.

Source position:stand straight, eyes look ahead. Make a few steps in place with weighing - dumbbells. Continuing to walk, move to 1-2 steps forward. Slesh at one of the knees, then raise your hands and return to the original position.

All movement is repeated again, but already go down to another knee.

Beginners can perform alternately 2 approaches each of the knee, in each approach from 5 to 10 times. Experienced can perform 4 approaches alternately for each knee. In each approach from 10 to 20 repetitions.

Exercise 9. Training of all groups of lateral muscles

Not only abdominal muscles, but all the muscles of the sides are involved in its implementation. Source position: To lie on a gymnastic rug or floor, pursing the legs and forming an angle (with a carpet) of 90 degrees.

Tighten your legs as much as possible so that your knees can touch the chest. Next should be returned to the initial position. Newbies should begin exercise with 2 approaches. And in one approach to make at least 10 repetitions.

For experienced, the exercise of 4 approaches should be started and at least 15-25 repetitions.

To achieve the best effect, it should be consistently increased regularly increase the approaches: 2 approaches for each subsequent day.

The maximum number of approaches is not more than 12. The implementation of this exercise requires all possible concentration and concentration of man.

Effective exercises for sides

Exercise 1. Training of all lateral muscles

Starting position: Lyzha on his back on a gymnastic rug, hands must be closed "in the castle" and be on top of the head, and the legs are cooled together in the knees with the heads root.

With a smooth position of the back pull up the chin up and make an exhale. Then you need to take the initial position and take a breath. The main thing, performing an exercise, turn your knees in different directions.

Newcomments This exercise should be performed at 2 approaches at a time. In one approach, perform strictly 10 repetitions. Experienced people who have the concept of physical exertion should do in 2 approaches, and at least 30 repetitions for 1 approach.

This exercise will require all possible intensity in concentration and concentration of man during its execution.

Exercise 2. Complex for training lateral and abdominal muscles

Source position: To lie on any side on a special gymnastic rug or on the usual bedside floor carpet. If the side is left, then the right hand is stretched in front of yourself, and the left hand should be above the head.

Legs should be bent in the knees. Otherwise, on the contrary. The right right, it means for the head right hand, and the left is elongated in front of me. When performing the exercise, simultaneously raising his head and legs, reach the elbow to the side.

Such an exercise of newcomers should be performed on each side of 2 approaches. Moreover, at least 10 repetitions in one approach. Experienced people can perform on each bokeh 2 approaches, 25 repetitions for 1 approach. If desired, the number of approaches can be increased.

Exercise 3. Training of all groups of muscles of sides and abdomen with the ball

When performing this exercise, not only all the muscles of the sides are involved, but also abdominal. Exercise refers to the graduation "with the ball".

Source position: Lokia on any (how much more like) side on the ball, hand (also any) palm rests in the floor and legs stand straight feet on the floor. Support by outside Feet. The opposite foot should be raised up, then return it to the initial position.

Newcomers This exercise should be performed, starting with 2 approaches for each of the sides. Moreover, in one approach to perform at least 10 repetitions for 1 approach. An experienced should be performed by 2 approaches and at least 25 repetitions for 1 approach. If desired, the number of approaches can be increased.

Exercise 4. Completion of training

Source position: Lying in bed. Put a small pillow under the head so that the shoulders are on it. Maximize the stomach, helping himself with the muscles of the abdominal press.

Laid in this position for a short time, then relax. The number of approaches is optional.

When performing any exercises, it should be remembered about the safety rules and adhere to the advice of coaches, as well as gradually increase the load, slowly, but confidently moving to the target target.

Useful videos on how to remove the stomach and sides with the most effective exercises at home

How to remove the stomach and sides. Exercises are the most effective for beginners and experienced people:

The most effective exercises for the waist at home:

You absolutely do not need to live in gym And spend a lot of money on additives to strengthen fat burning. To remove the sides and see the press cubes, it is enough to know several basic things about the work of the human body and comply with the rules for the fight against overweight.

Burning fat on belly

And men and women of any age and types of physique, pointing to their stomach, ask me the same question with a puzzled face: "How to burn fat on the stomach?"

This is the most real question for a million and many companies make even large amounts of money. Nevertheless, you really do not need to spend money to be tightening and toning the muscles of the abdominal press. You only need to understand the basic principles of your body and fat burning.

On TV, various simulators are increasingly advertising, which stimulate the muscles of various parts of the body, eliminating us from unnecessary exercises. I even remember the advertising of the simulator on the muscles of the press, where they argue that thanks to it, you will get the same effect as from 700 squats in just 10 minutes. Advertising shows smiling men and women using the simulator literally always and everywhere. It looks so seductive!

Several people from this advertisement claim that they lost weight in the waist area thanks to this simulator. Men with a punched press argue that they achieved such a result due to the simulator. All this causes the viewer to believe in miracles that can create this wonderful product with them. But physical exercises (If you can call them) will never give such an effect.

Why? Yes, because! Even if the woman pumps the press hundred times the day, she will definitely strengthen the muscles of the belly, but the fat will not go anywhere and the press will not be visible.

Almost 50% of fat deposits are directly under the skin. And the rest know where? Inside the abdominal cavity, the so-called visceral fat.

And one swing press here will not help. And even more so this simulator from advertising will not help you.

How to get rid of the fat on the stomach?

Problem excess weight It is relevant for many people, regardless of gender and age. Get rid of fatty sediments on the body, though it is difficult, but quite real. However, there are especially problematic zones, eliminate the extra weight from which you can only apply a whole range of measures to them include the areas of the abdomen and hips.

Canding about how to get rid of fat on the stomach, it is necessary to remember that it is almost impossible to achieve a flat and elastic belly with a rapid pace. Observing several simple rulesBy correcting your lifestyle, you can gradually reduce the amount of the waist, having saved the belly from dangerous fat deposits.

Rule 1: Proper Power

From the food consumed in food, the degree of fat deposition in the abdomen is directly dependent. In order to significantly reduce it, it is necessary to abandon a large amount of carbohydrates and fats, preferred protein food. Cottage cheese, fish, eggs, low-fat varieties of meat, grain crops, as well as fresh vegetables and fruits should prevail in nutrition.

It is strongly recommended to abandon flour products, baking, sweet pastry and semi-finished products. Also eliminate sharp and fried dishes from the diet, as they contribute to the accumulation of cholesterol. When getting rid of fat on the stomach should not be reed only on a certain diet.

Deposits in the abdomen during weight loss go to the last place, and a person who observes a diet is inclined to periodic breakdowns in nutrition and, in general, regards the diet as a temporary phenomenon. Therefore, to achieve the goal, proper nutrition should be supported by permanent physical exertion and special exercises.

Rule 2: Moving Lifestyle

Often fat on the stomach is a consequence of a sedentary work and a sedentary lifestyle. In this case, it is necessary to change the mode of the day, be sure to add running or long walking. However, before increasing the burden on the body, you must consult with the doctor to exclude possible contraindications. Daily jogging or fast walking will help both get rid of fat on the stomach, and lead the body into the tone, activating the muscles of the legs and buttocks.

The moving lifestyle must be complemented by the right nutrition and the execution of targeted exercises that strengthen the abdominal press. It should not be too bored by physical exertion, as this may be negatively affected by many organism systems.

An excellent option for useful exercise is riding on rollers or bike. These popular types of leisure contribute to the activation of many muscle groups, leading to the tone of the whole body and not giving fat to accumulate.

Rule 3: Exercise Exercises

To achieve a flat abdomen, the daily execution of a complex of special exercises is necessary. They can be different, but among them must be exercises performed in the lying position, on all fours and standing.

In position lying the most effective are exercises for various groups of the abdominal press. These include lifting tricks with straight legs and bent knees, as well as raising the straight feet when the drift is elbow.

Exercises, standing on all fours, include the pelvis leads left and right, top and down, as well as performing masters strictly straight legs back. Being in the initial position standing, it is necessary to pay attention to the alternate lift of the knees in front of me and the circular rotations of the body clockwise and against it. Also burning fats on the stomach contribute to jumping on the rope, which expose the muscles of the press tension without letting them relax.

In addition to the correction of nutrition and compliance with the right sports regime, there are other ways to get rid of the fat on the stomach. These include plastic surgery technologies and the use of drugs to reduce weight.

However, they may have a number of side effects and are not always safe. Therefore, getting rid of unwanted fat deposits in the abdominal area is better to carry out traditional methods.
The best way to start burning fat is cardiotrans. Here are just some of them:

• walking
• swimming
• aerobics
• bicycle

And sports such as tennis and basketball. Any sport that makes your heart beat more intense and burn fat.

At the same time, how you burn subcutaneous fat, your skin will become more elastic. Over time, fat on the muscles will be less and less, and you will seem more touched. Five cardiovers per week!

How to make your body burn even more fat

Train these muscular groups, they will help burn fat

• Front and rear thigh surface
• Jagged muscles
• Back muscles
• Breast muscles
• Triceps and biceps
• Ilicor muscles
• Muscles of hips
• Forearm
• Deltaid muscles

Of course, cardion loads will help speed up the process of weight loss, but do not think that you only need to download the press. This is another serious error. The truth is that when you work on all muscles, you accelerate your metabolism.

Your muscles are needed additional calories to support yourself. Therefore, most calories that you consume with food will go into the muscles, and not in fat deposits. Together with cardiovers, your heart helps you burn even more calories.

At the same time, the fat will leave the body, it will go away from the abdomen. Fat that is in your body is located all over the body. You will not be able to remove fat deposits only from one part. Of course, if you do not decide to make yourself liposuction.

Always swing the press at the end of the workout. There is an excellent reason for it. Anyway, the muscles of the press are used for all other exercises.

Press muscles - an important stabilizer of the case. If you first swing the muscles of the press, they simply quickly get tired, and your entire training will be less useful. Start with big muscles, moving to smaller.

"The best way to start burning fat is cardiotrans. For example, running, swimming and cycling."

Abdominal muscles

Exercises on the press primarily are designed to train the largest abdomen's muscle - the live abdominal muscle, which bends the spine. This is the biggest muscle on the stomach, but the other muscles also need to pay attention.

Internal and external abdominal muscles that I like to call a "natural belt" are located on both sides of the abdominal muscle. You use them with a spine and waist turning tilt. They also help to compress the muscles of the press, so you will also have to work with them. Add turns and tilts to your training, but be careful with sharp movements, especially if before that you had problems with your back.

The transverse muscles of the abdomen are on the sides, under oblique muscles. They are often called the "lower press" and it is these muscles that should be given special attention Women after childbirth. Exercises in which you need to raise your legs, and not torso is very useful and effective for stretching transverse muscles.

How to pump press

Walking

Walking makes all the muscles of the press work. Make sure you swing your hands while walking, and your belly is tense. You need to walk fast enough! When your body gets used to daily walks, you can no longer be without them. Go at least 30 minutes every day to achieve a good effect, and drink plenty of water.

Dumbbells

Raising the dumbbell will help not only your metabolism, but also strengthen your bones. Women who do power exercises, with less likely to get osteoporosis in the future. These exercises are also useful for the overall state of the body and human energy.

Contrary to the existing opinion, training with dumbbells will not entail huge muscles, which then turn into fat. They will give you a more feminine and beautiful shape. If you like strength exercises, be sure to do it.

Yoga

Yoga is ideal if you need to stretch the body, and in the particular abdominal muscles and backs. It affects posture and makes you above and slimmer. Pilates and other similar exercises are also perfect. The most important thing is that you find a lesson that would like it. So you can enjoy and make a useful business at the same time.

You can also use sets of exercise at home as on video.

Setting

"Yoga is perfect, if you need to stretch the body,
and in the particular abdominal muscles and backs. "

The most important thing is the right attitude. Do not try to give yourself an assessment. If you are working with dumbbells, you can dial a few kilograms while you lose centimeters on the waist. Instead, put yourself a goal - to get into the old jeans. You will notice the difference every two weeks and it should give you strength.

We go as much as possible. Make daily stretching legs and backs to improve your posture. Behind the wheel, try to sit straight and follow the mirror so that you are not stuffed. Do not let the shoulders fall forward while you work at the table. Because of all, you may look ahead below.

Genes.

We have to recognize. We all saw people with good genes and were surprised, but are they knowing what they are happy. Maybe not, but we do not care. Perceive it as a special experience. Do not blame your ancestors in your figure, do not let you feel helpless. You just need to try a little more than others.

You can come into shape and have an attractive figure with the help of cardiovascular, a healthy, balanced, low-calorie diet and other things. You can believe it is true.

I do not tell you that it is easy, but it is nothing complicated. IN modern worldWhen people don't even need to go outside to fry a piece of meat, it is tempting to spend a few dollars and come in a form in 10 minutes. But, human body Not much changed over the past thousand years. Think how your grandparents worked and try to repeat and apply it in your life. So you will see, a great result is provided!

Nutritionist experts call fat on the stomach and sides of the problem, because it is quite difficult to get rid of it. Indeed, it is more resistant to chemical processes in the body than subcutaneous fat deposits in other zones. Therefore, when weight loss, the volumes are melted first on the chest and arms, and the stomach decreases last.

How to burn fat on the stomach, if it is so bad? - Confident, with understanding the physiological side of the process and the fact that the results will not be rapidly.

Fat is different

It is necessary to distinguish between the two main types of fat in the body - subcutaneous and internal.

● The subcutaneous accumulate between the skin and the abdominal muscles. It makes the body soft (at best) or even a flabby (in running options). Easily accumulate due to excess calories and not proper nutrition. Fast carbohydrates contribute to this (baking, white bread, sweets), fried oily food in combination with a sedentary lifestyle.

Visually excess subcutaneous fat in the abdomen and sides are noticeable, for example, when a person is sitting. But for health, such fat deposits are not dangerous if the permissible percentage of fat content in the body is not exceeded (depends on age and gender).

How to burn subcutaneous fat on the stomach? - Adhere to diet with a calorie deficit, the principles of proper nutrition and combine it with moderate physical exertion.

● The inner fat (visceral, deep, abdominal) hides in the abdominal cavity around vital organs, it is from him that the belly "spreads", acquiring a rounded form.

It violates the hormone background and metabolism, can transfer the internal organs of the abdominal cavity, violate posture. It is possible to burn it by long-term cardiouploads of low and medium intensity in the fat burning zone of the pulse - when maintaining the calorie deficit and compliance with the principles of proper power.

What is fat burning

To understand how to burn fat on your stomach and sides, you need to figure out what burning fat and how it happens.

The fat burning is the process of reducing a fat layer, which includes two stages: lipolysis and oxidation.

Lipolysis occurs under the action of adrenaline and norepinephrine, which are allocated when performing physical exercises. Under the action of hormones, fat cells are released, fall into the bloodstream, rushed to those places where muscles are active, and there "burn".

By the way, the daily swing press for the fight against fat in the abdomen is absolutely useless. These muscles are too small to provide a serious calorie consumption in the process of training and burn fatty deposits in the problem area. Burn fat on the stomach is impossible without launching the fat burning process throughout the body!

Then how to burn fat on your stomach? - With comprehensive workouts. Cool a large amount of muscle groups or large muscles (for example, a large buttock, chest, wide back muscle) - Then adrenaline and norepinephrine are evenly distributed throughout the body and contribute to a uniform melting of fat, including in the abdomen and sides.

Workouts that help burn fat

In everyday life, we spend calories that we get with food, but the consumption of fat cells is the process you want to "run". And this can be done with the help of sports training.

Cardiotreering

Cardiography - effective method Get rid of excess weight and fat stocks. But to launch fat burning mechanism with cardio, not less than 40 minutes of classes. Only after this turn, the body begins to spend the reserves of fat cells.

Cardiography is characterized by a long-term work of approximately one level of the pulse - 60-70% of the maximum value. With this rhythm, the body receives enough oxygen for the oxidation of the released fat cells.

Power training

During power training, energy consumption goes anaerobic way, i.e. without oxygen participation. The body does not "pull" fat cells from stocks, there are no oxidation.

But due to the formation of lactic acid, muscle fibers are strengthened and increased. It accelerates metabolism, increases the basic exchange, weight loss is not in the course of training, but after it, during the restoration of the muscles.

Power training helps to get rid of fat without a significant loss of muscle mass.

High Intente Interval Training

How to quickly burn fat on the stomach with the help of training? - Try vieta.

The program is built on the alternation of the pace of exercises. In a high-intensity period, the body works at the limit, spending energy as much as possible, burning fat deposits. In low-intensity - it is possible to relax, gathering with forces for a new approach.

Such training is burning more fat than the usual cardio, and faster. For 20-25 minutes, WIITs you lose more fat cells than during the hourly cardiography.

Proper nutrition for burning fat on belly

The weight loss process is a comprehensive work that combines physical exerciseBalanced food, full-fledged, body care.

And at 80-90%, the success of fat burning depends on how you eat.

How to eat to burn fat on your stomach?

● Do not be afraid of carbohydrates. The body needs energy - for daily activity and in order to build muscles. Just give preference to unrefined, wholegrain products, which for a long time will provide a sense of saturation and give the necessary energy.

● Follow the amount of protein in the diet - it should be enough. Eating dairy and seafood, meat, eggs, beans and other legumes makes it possible to reduce the risk of new fat deposits in the abdomen and will support the body protein to preserve muscle mass.

● Replace harmful fats in your diet for useful. Avocado, red fish, nuts, unrefined oils (pumpkin, linen, olive, sesame, etc.) help to defeat the feeling of hunger and do not postpone on the waist.

● Balance the nutrition so that you have a full breakfast, including carbohydrates and protein. For lunch, choose carbohydrates with vegetables - you need energy. Dinner is better to make protein with the addition of fiber. Use for snacks fruits, dairy products, nuts.

● Do not forget to drink water and use fiber in the form of vegetables, fruits, mushrooms.

Training in The Base for fat burning

In the schedule of the club The Base and his studios, workouts are presented to model body and fat burning.

Those who start fighting fat on the way to a healthy attractive body will suit in the studio Les Mills. This intense 30-minute training allows deep to work back muscles, press and buttocks. All exercises with a rubber shock absorber are kept in the stress of muscle fibers in the abdomen area and favorably affect the posture.

Training in the studio FUNCTIONAL refers to the direction of functional interval fitness, in which elements of power training and cardio are harmoniously combined. Allows you to work out all muscle groups, "getting" even the deepest, has a fat burning effect.

From the CrossFit Studio is a power training program that allows you to simulate the body by developing all muscle groups. Strengthening ligaments and muscles, active fat burning, increasing forcelessness and acceleration of metabolism will help to successfully combat fat and build their body.

Hello to all non-indifference supporters healthy image Life and those who believe in their strength to build a dream body! In this article, I will pay attention to the main problem of thinning, namely subcutaneous fat on the stomach and ways to combat it. Exercises for burning fat on the stomach with regularity of classes will give the expected effect and fill the energy to further explore the possibilities of its body.

Differences of the male and female belly

With the same causes of the appearance of fat on the stomach, which includes a low-wear job, low physical activity, gastronomic love for products and the lack of food mode, it is necessary to consider it separately when solving problems in men and separately in women.

The male belly looks elastic due to the accumulation of visceral subcutaneous fat (around the abdominal organs), and the female - loose due to the external fat accumulation around the waist. You can have pumped abdominal muscles and a pronounced relief, but it will be hidden under the fatty layer (therefore it is important not only to perform a set of exercises for the press, but also to abide by food).

The active way to combat a large belly will be a decrease in the number of carbohydrates consumed in order for the "fuel" excess fat and physical activity has increased due to power training. The base requires a lot of energy on the restoration and oxidation of the muscles, which is taken from fat stocks. After a heavy workout and the launched fat burden continues even during sleep.

Girls due to genetic and natural predisposition to completeness, loose subcutaneous fat in the field of ears, hips and abdomen accumulates. For women, walks will be effective, running, walking on stairs instead of elevator, power exercises with a slight weight and large number of repetitions, cardio load (exercise bike, running, rope and high-interval super-seats), bodyflex and fitness. In order to dispel the lymph and blood flow in fat cells, you can connect massages with a rigid brush before and after training 5 minutes before the feeling of heat appears.

Myth Between Press Training and Fat Burning

Fat cannot be removed locally, it accumulates evenly, looking around the whole body and lingering on problem areas. Lowering the body is also evenly (the stomach and hips go to the last place), therefore it cannot be said that there are special exercises for the camp of fat with a specific area of \u200b\u200bthe body, but there are exercises for pumping specific muscles.

When training the muscles of the press, but non-compliance with the power mode and without energy-proceeding workouts, stomach, oddly enough, will be even large in the amount due to the increase in muscles that are hidden under the cover of fat.

Basic exercise complex for men

Power exercises produce endurance, develop muscle strength and burn fat reserves.

1. Cardio-warm-up (rope or treadmill for 7-10 minutes);

2. Rods bench with position standing. Wide grop to take a barbell with a working weight, the legs are slightly bent in the knees, the rack is wider than shoulders. Place your shoulders, draw your belly and get into the lower back. On the exhalation with a static body smoothly squeeze the bar, not straightening his hands in the elbows and linger in this position. In the breath slowly lower the bar. Perform 3 approaches to 7-10 repetitions.

3.. Put the back to the bench, the dumbbells evenly raise to the shoulders, the hands pull to the top. When lifting to make exhalation, strain chest department And slowly omitted hands with dumbbells on inhale. Make 2 approaches of 10 repetitions.

4. Squate with weight. The legs are wider than shoulders, the neck is uniformly, the back is straight, look in front of you. When squanding the thigh, you need to get back (as if you need to sit on the chair). Sit you least as deep as possible, not withdrawing your knees for socks. When lifting, do inhale and not straighten your knees to the end. Make 3 approaches 15-20 times.

five. . The legs are wider than shoulders, socks are turned outward, barbell or vulture in the hands of a straight grip is located so that he could slide on the legs. On the exhalation, perform a slope with the preservation of a straight back and with a slightly bent legs. In the breath climb, not burning lower back. Make 2 approaches 15 times.

6. Zaminka and stretching muscles.

Circular Interval Cardio Complex for Women

Take a rule in the morning before meals to make a breathing exercise "Vacuum", which reduces the size of the inner abdominal cavity. You can do it lying or standing. After a deep breath, you need to dramatically exhale and maximize your belly for 5-10 seconds. Make 10 approaches.

Before the circular training session to make a cardio with a rope for 10 minutes. Next, perform each exercise in turns with 1 minute of rest between them (just perform 2-3 circles).

1. squats. You can squat with your weight or take an extra barbell or dumbbell. Squat technique is the same as for men. 15 repetitions.

2. Pressing from the floor from the knees or on the straight legs. 10 times.

3. "Star" jumping. When leaping hands, raising up and legs wide. Exercise is performed by S. maximum speed. 20 jumps.

4. Exercise for the press. Lifting straight feet and hands, "folding" at the top point in the book. Repeat 15 times.

Over time, you can replace the squats to be replaced on walking or mahi legs, and the "book" on the bike.

In the gym for women, a circular training is suitable every other day onto the whole body that will consist of:

• Warm-up;
• Right dumbbells to the chest;
• Squats;
• Rates with weighting;
• Zaminki and stretching.

Circular power load will effectively accelerate the metabolism, the process of tissue regeneration, the splitting of fat cells and the release of energy due to the flow of oxygen.

By performing the proposed exercise complexes, you can extend the youth, improve well-being and get rid of the fat stomach on the stomach. I hope that the article motivated you on regular training. Acquish friends to Sport B through a repost share on social networks!

Unscrying caterpillar folds in the waist area are an unpleasant and not very pretty defect of the figure, and not only in girls, and in many men. The reasons for such a common problem can be different, but often they are reduced to irrational food habits and low motor activity. What is this to take to quickly work? Have to search effective methodsHow to burn fat on the stomach and sides, and at the same time reset a bit of excess weight, and the adjustments to the menu and physical exercises for intensive fat burning will be binding in this case.

For how much you can remove fat from the belly

Answer the question for how much it turns out to remove fat on the stomach and on the sides, it is very difficult, because the process of forming a flat abdomen can stretch from the week or another to several months. The fat rate depends on such factors:

• abdominal volume;
• total overweight;
• the ratios of internal (visceral) and subcutaneous adipose tissue;
• nutrition restrictions;
• regularity, intensity, duration of workouts;
• use of additional measures to eliminate fat layers from the waist (massage, wrapping, sauna, pharmacy fatters, etc.).

What burns fat

There are different, diametrically opposite opinions about how to dry the stomach and sides quickly and irrevocably. Some girls believe that he is fighting with fatty sediments on the belt beloved since childhood hoop, so the clock turn his houses. Others with enthusiasm are wrapped in the hope of reducing the volume of the waist to the cherished 60 cm. The experimental coaches do not agree with the effectiveness of such methods, considering the only correct method of dealing with the rally balance of a balanced diet in parallel with reasonable physical activity.

Exercises

Competently built training, aimed at removing excess adhesive tissue from the abdomen and sides, will help you quickly adjust this problem zone. It is wrong to think that only the exercises for the press are able to instantly remove the sagging belly, give him a beautiful relief. Bodybuilding instructors recommend include the approaches to the press muscle in the morning exercise or daily workout. The best fat burners, and everywhere, are aerobic exercises, so they must be the basis of each workout.

Alternative ways of training for a girl can be respiratory gymnastics (Bodyflex, Oxicez), and burn fat on the stomach and sides of a man (and at the same time rolling the press) will help classes on power simulators. Quickly move fat deposits from the waist, even at home, including the following exercises in your daily workouts:

• Vacuum - Exercise borrowed from Bodiflex is best tool For drying the press.
• Planck - truly universal exercise, which perfectly worked out all the muscles of the body, especially the press.
• Squats with weights - effective not only for pumping legs, but also for the correction of the waist area.
• Twisting - help dried the muscles of the press, quickly get rid of the fat folds on the sides.

Means for fat burning

Guys, starting to lose weight, follow a clearly compiled program, doing focus on food and sport, the girls often love to experiment with various additional means for weight loss. This includes all kinds of recipes. folk Medicinehelping to get rid of hated fat (decoction, infusions, herbal cocktails), as well as special procedures for the waist correction - scrubs, wraps, massages under which natural warming components are used, for example:

Preparations

People constantly engaged in their body know well about special dietary supplements that help quickly burn fatty tissue. These are the so-called thermogenics - drugs that stimulate metabolism and the processing of fatty deposits into the energy needed for the normal functioning of the body. Many disputes are conducted by experts in the area of \u200b\u200bweight loss around such chemical compounds, after all, in addition to the magical weight effect, they have pronounced side effects and contraindications because they are manufactured on the basis of component stimulating metabolism, among which:

• guarana;
• ephedrine;
• sinefrine;
• norefedrine;
• green tea extract;
• caffeine;
• hood from red pepper.

Some of the fat-burning drugs are sold in pharmacies, but their choice is very limited. A large range of thermogenics offer specialized online shopping. Here you can buy more special local means to eliminate fat folds from the waist - anti-cellulite ointments and creams. Such funds can be easily prepared by itself at home, taking the basis of one of the numerous recipes on the network.

Products

How to remove fat with food? Feed right! To adjust the waist, you will have to abandon some products, while others include mandatory in the daily diet. Fully exclude from the menu follows:

• sugar, all products with its content;
• fast carbohydrates - flour, sweet, juice, fast food, juices, carbonated water;
• starch-containing products - potatoes, white rice.

So that the belly and sides cease to grow, and began to rapidly decrease in the volume, the basis of the diet should be the following products:

• cereals;
• most of the vegetables, mostly green;
• legumes;
• non-fat dairy products, sour milk;
• lean meat, fish, eggs.

How to burn fat on the stomach

If it is necessary to urgently get rid of fat deposits in the abdomen and sides, to solve the problem is to approach comprehensively. One diet only without regular physical loads will help drop a little weight, but hardly shape a beautiful relief on the press. Exercises will help to dry the stomach, but without reasonable gastronomic restrictions, again, they will be low-oats. Recommendations, how to remove fat men and women, differ a little, so read about them separately.

In men

By virtue of its physiology, the body of a man's unwrapped excess fat always postponing inside the abdominal cavity, turning the belly in a large, elastic, round ball. To part with it, it is necessary to make an individual fat firing program, which includes the following effective activities:

1. Balanced nutrition with a small energy deficit, but without deficiency of proteins, fats, carbohydrates.
2. Refusal of simple carbohydrates, replacing them complex.
3. Regular active physiotload with focus on strength exercises.
4. Mandatory inclusion in each training approaches for pumping press.

Among women

Female body reserves of adipose tissue distributes a little differently - excess fat cells instantly puts off in the waist area immediately under the skin, making the abdominal soft, loose, saved down. Therefore, measures to combat such an unpleasant defect in women should be a little different. To burn excess fat as quickly as possible, you need:

1. Feed fractionally, but balanced, and according to the regime.
2. Control the volume of portions, the composition of dishes.
3. With any opportunity to move more (walk, run, dance or just clean in the house).
4. Daily training start with warming massage or wrapping.
5. The set of exercises is selected according to the scheme: 60% - aerobic, 20% - Cardio, 20% - for the press.

Video

If your waist swim a little fat, turned into a not very attractive rescue circle and you urgently need to know how to remove fat from the abdomen and sides, you can view the videos below. Of these useful recommendations experienced bodybuilders you can learn important moments How to burn fat is fast - separately to women and men that change in nutrition to speed up the result in weight loss, what exercises will be more effective on the way to the flat elastic belly.

How to remove fat man

How to burn subcutaneous fat girl