The fat in the abdomen consists of two layers - surface (subcutaneous) and deep (visceral). The deep fat layer is very active and has large reserves related to many chronic diseases such as diabetes, arterial hypertension and metabolic syndrome. Therefore, we figure out how to burn fat on your stomach.
Best exercises for abdominal fat burning
Press practices (such as twisting) do not help burn the fat of the stomach, but only to strengthen the muscles. Their execution is a waste of time until the muscles are covered with a layer of fat. What exercises are weight loss and pages are the most effective in fighting fat?
In order to get rid of the stomach and sides fat, you need to burn calories. It is extremely difficult to transform the stomach with a diet, so you not only have to eat less, but also move more. In this respect, the best way to burn fat is cardio. In response to cardio exercises, deep fat layers respond best and start primarily after starting intensive workouts. Studies prove that the cardio exercises needed for weight loss lead to weight loss as a whole. The stomach can burn in the stomach with the usual exercises (even without diet), but in this case the results will not be so impressive. In addition, people who regularly train than you know have less fat deposits in the waist, compared to those who live a sedentary lifestyle.
Workout to burn stomach fat - how to correctly
- The more you train, the faster you will lose and burn more fat. Training a few days a week for 30-60 minutes.
- Support high intensity if your health allows this. It has been proven that high intensity workouts are more effective in fighting fat than medium intensity exercises. In addition, it has several benefits in the cardiovascular system. Therefore, train with a heart rate that is 60-85% of the maximum permitted pulse. If you are a beginner, start with low intensity exercises. If you want to develop perseverance, you need to increase the intensity. Use a heart rate calculator to determine the pulse in which you need to train.
- Use simulators or do exercises to burn fat on the abdomen outdoors. The best workout is the one that enjoys, meets physical training and ensures safety and efficiency. Try walking, running, jogging (jogging), cycling, swimming, Scandinavian walks, etc. If you want to achieve maximum results, run at a quick pace. If you have problems with the joints or back, consider the lessons of the ellipsoid or exercise. In addition, consult your doctor about compiling a training program that promotes gastric fat burning and in general to strengthen health.
- If you are in very good physical condition, try high intensity interval workouts. This includes low and high intensity alternating exercises for approx. 20 minutes. Training is only for people with quite high training and is a very effective way to burn fat.
- Include 2 -strength workouts per week into your program. Yoga and Pilates are also in this category. To remove the stomach and pages with load, exercises allow you to increase strength and muscles, but they do not help to burn a large number of calories and fat in the abdomen. These also prevent the loss of muscle mass, which occurs during weight loss. After all, you want to get a relief and pumped press after fat leaves!
- Choose the right music. Research proves that music helps you to treat longer and more intense and reduce fatigue. In addition, it allows you to easily follow regular workouts.
Physical exercises to lose and side of the house
We learned how to burn fat in the stomach. What exercises for weight loss and pages are the best results. But the personal qualities of each person always remain. And it is not always necessary to introduce strict measures to burn the stomach fat. From time to time, you only need to change your lifestyle to solve such problems. In the abdominal area, fat can have negative health consequences if it does not participate in the elimination of time. That is, thinking about the strengthening of abdominal muscles and proper nutrition, it looks good and has a flat stomach at any age of the year at any age of the year.
Losing weight and pages are probably the best way to get rid of the fat deposits of your stomach. If you are really seriously configured to achieve the results, you need to distribute 1 hour a day to workout. There are effective exercises to lose weight and pages, but this article is the simplest that we can do at home.
Twisting
Nothing helps to burn fat as easily as twisting. According to many fitness experts, this practice takes first place in this regard. Be sure to take it in the training program.
Lie on your back, bend your leg, put your feet with the entire surface on the floor. Put your hands by your head or hold your chest on your chest. Take a deep breath. Breathing, lifting the body. Take a deep breath again when the body is retracted.
Beginners need to make 10 repetitions in 1 approach. Make 2-3 approaches daily. Check out the video above to find out more about the technique of screwing.
Twisted by rotating the body
As you learn to do classic twist, you can continue with more efficient variations - to twist the case.
In this practice, you need to turn your right shoulder on the left side without tearing the left side of the floor.
At the beginning of your workout, do 10 repetitions in 1 approach. Try to perform 2-3 approaches daily. See the video above to find out more about the technique of the twisting technique by rotating the incident.
Oblique
Practice is very similar to the previous one, but here you only have to bow your leg in the same direction in which you turn your shoulders and perform all the movements at the same time. The purpose of skewers is to develop oblique abdominal muscles.
Try to take 2-3 approaches out of 10 reps a day. See the video above to find out more about the technique of performing an oblique twist.
Reverse
He has probably already noticed that the burning of the stomach is involved in various screwing options. It's time to get to know the opposite. This is an extremely effective practice, especially for women.
Very similar to the previous one, but here you have to raise your feet at the same time. Such movements promote the elaboration of the lower press particularly well. Check out the video above to find out more about the technique of implementing the reverse twist.
Rotated with raised legs
Lie on your back, lift your leg straight up and cross one knee over the other. Inhale and break the body from the floor. Slowly exhale.
Perform 12-16 repetitions in 2-3 approaches. View the video above to find out more about the technique of executing your legs.
Screw with a "bike"
Don't worry, you don't need a bike!
Lie on your back, pass your hand on your head or hold your side. Tear off the floor and bend on the knees. Bring the right knee to the chest, straighten the left leg and stretch forward. Then bring the left knee to the chest and straighten the right leg and pull forward. Alternating movements as if you are a bike.
Planck with cylinder
The purpose of the cylinder lane is to strengthen the muscles of the abdomen, hips and lower back. Place your knees and elbows on the floor, lowering the lower legs on the cylinder. The glance must be controlled in advance. Save even breathing. Then break your knees from the floor and take the rod position. Stay in this position for 30 seconds after moving back and going at the same time.
Lie on the side of the floor. Keep your body weight on your right elbow and right leg. The elbow should be perpendicular to the shoulder and the left foot should lie on the right. Do not touch the floor of the floor. Save the position for approx. For 30 seconds, and over time it grows for 1-2 minutes.
Repeat the other side of the body.
Keeping your leg in the specified position can take your legs and lower it. This allows not only the press but also the hips.
Walk
Cardio is one of the best ways to burn calories and to get rid of fat in the body. Walk is a practice that must be the first to be incorporated into the training program. If you combine a 30-45 minute walk at a constant rate daily with proper nutrition (or at least 4-5 days a week), you may soon notice positive changes in your body weight. This low traumatic type of activity can accelerate heart rate and metabolism. In addition, the walk is great for beginners.
Running
You need to try to avoid adapting your body to the cargo, which means that you regularly change the types of activity. What about running? After all, this is a great way to accelerate the heartbeat, burn calories and get rid of the abdomen!
Jogging
If running for some reason is inappropriate for you, try jogging. Studies show that fat burns are better than power exercises. In addition, it is a wonderful type of aerobic activity that is also useful for maintaining a good physical shape.
- Choose the right music. Research proves that music helps you to treat longer and more intense and reduce fatigue. In addition, it allows you to easily follow regular workouts.
- Include 2 -strength workouts per week into your program. Yoga and Pilates are also in this category. To remove the stomach and pages with load, exercises allow you to increase strength and muscles, but they do not help to burn a large number of calories and fat in the abdomen. These also prevent the loss of muscle mass, which occurs during weight loss. After all, you want to get a relief and pumped press after fat leaves!
- If you are in very good physical condition, try high intensity interval workouts. This includes low and high intensity alternating exercises for approx. 20 minutes. Training is only for people with quite high training and is a very effective way to burn fat.
- Use simulators or do exercises to burn fat on the abdomen outdoors. The best workout is the one that enjoys, meets physical training and ensures safety and efficiency. Try walking, running, jogging (jogging), cycling, swimming, Scandinavian walks, etc. If you want to achieve maximum results, run at a quick pace. If you have problems with the joints or back, consider the lessons of the ellipsoid or exercise. In addition, consult your doctor about compiling a training program that promotes gastric fat burning and in general to strengthen health.
- Support high intensity if your health allows this. It has been proven that high intensity workouts are more effective in fighting fat than medium intensity exercises. In addition, it has several benefits in the cardiovascular system. Therefore, train with a heart rate that is 60-85% of the maximum permitted pulse. If you are a beginner, start with low intensity exercises. If you want to develop perseverance, you need to increase the intensity. Use a heart rate calculator to determine the pulse in which you need to train.