How to remove stomach and pages at home: The most effective exercises

The abdomen is a problem area where millions of men and women are constantly struggling with fat.Even if it has achieved significant weight loss in this area, the result must be maintained.But it also happens that the problem of the abdomen and pages suddenly arises - before you find out, the waist's perimeter grows and your favorite clothes are no longer fit as you should.Exercises are rescued in such situations.

Causes of obesity in the abdomen and pages

The development of abdominal fat is not only aesthetic problem, but also a health dangerous condition.All this is related to the internal organs, which are covered with a fat layer with abdominal obesity and ceases to perform functions.

The general causes of weight gain are as follows:

• Bad posture is a common problem among those who move little movement and lead a sedentary lifestyle in front of a monitor or TV;
• Deterioration of metabolism, slow breakdown of fats - one eats in the usual way, but his body is no longer able to process such an amount of incoming food;
• Unhealthy Diet - Man is addicted to fast food and foods full of preservatives and chemicals;
• Pregnancy - in women, as a result of child wearing and childbirth, fat is placed on the stomach and sideways, then problematic to remove;
• Stress fat - if a person is constantly nervous and worried.

If your weight changes rapidly, it causes sagging and stretching the skin, which loses elasticity.If there is a sudden fluctuation of body weight, a specialist should be diagnosed.

Special techniques for fat burning

At home, certain rules must be followed to remove the stomach and pages.

Only an integrated approach to solving the problem gives the result:

• Different types of loads: cardio, force, static.You need to combine various types of exercises to improve fat burning and muscle tone.Ideally, high-quality workouts look like this: 15-20 minutes cardio, the same complex exercises for each muscle, 15-20 minutes for the problem area.It is very important that we stand, sit, lie.
• Follow the classes program, don't miss it.First they train for 15-20 minutes, gradually growing this time.You need to take at least 30 minutes a week for effective fat burning.This applies to the complexes in which the stomach and sides are involved.
• Heat and stretch.Before training, the muscles should be heated and the same must be done with the joints.After classes, they begin to stretch out comprehensively.
• Use of athletes.Don't be afraid to attract dumbbells, fitball, weights to your workout.

Recommendations for the use of sauna belts and food films are widespread to activate fat burning.At the same time, they provoke the body overheating and their benefits are small.The heat effect significantly increases the load on the heart.

By following home weight loss and regular exercises on the pages - standing, sitting, lying - an organic condition to achieve results.If you deal with it incorrectly, rarely, without observing the accompanying requirements, the fat will accumulate or persist on the spot.

Effective lesson plan

To achieve the maximum result, combine the following type of load:

• Cardio.Do different types of exercises for 15-20 minutes according to the following scheme: work for 30 seconds, relax 30 seconds, then rest for 45 seconds, 15 seconds.This is called a cardio circle;3-4 Such circles are done by session with a 1-2 minute rest.
• Exercises in a lying position + standing.It takes up to 12 minutes.Complete 8-10 different exercises with 15-20 times repetitions and relax for 10-20 seconds.Relax for one minute after every 4 exercises.
• Abdominal exercises + planks.Complete a total of up to 12 minutes.The complex contains up to 10 abdominal exercises.

You need to gradually increase the intensity of the exercises and to spend time.If you immediately try to do 2-3 15-20 repetitions, you may be injured in the abdomen, muscles and internal organs.

Types of abdomen and pages cardio exercises

Cardio burns a huge amount of calories, accelerates metabolism and strengthens its muscles.These are only performed in interval mode to avoid overvoltage.

The most effective warm -up for the abdomen consists of the following loads:

• Running with high knees in place;
• Imitation of boxing movements with wide legs;
• “Butterfly” jumps - arms and legs spread to the side of the air;
• Walking in a plank - placing emphasis on the wrist, their toes rise to their hands and backs;
• Horizontal running - the passage as a plank, treats it a little forward, bending his leg to the chest;
• Exercise "cancer" - emphasizing the stomach arms and legs upwards in different directions;
• He rose to his knees with his hands raised to his chest.

You can also jump from the bar, including pages and upwards.After the cardio began to perform effective gymnastics for weight loss and home sides.

The complex of screwing exercises

Without this physical activity, it is impossible to achieve a beautiful stomach and fat:

• Direct twist.Bend your knees lying on their backs.The lower back is strictly clamped to the floor.By lifting the squeezing, the upper body and the blades pull forward with their hands and touch their knees.
• Oblique twist.The exercise is done on the back.The shoulder blades are raised by the press muscles, parallel to the left screw, then returns to the lying position and repeated the same, twisted to the right.
• Reverse twist.Lying on the back, straightening their hands along the body, bend your knees and lift your feet.The lower back should be pressed on the floor.The pelvis is interrupted in exhalation and tries to get behind the head so that the stomach touches the hips.The first time this does not work, should not be zealous.
• Twisted with hot legs.Do exercise from the back of the back.The ankles are parallel to the floor.The legs are raised with tension, just like the upper part of the torso and forms V.

Each exercise is repeated at least 5-7 times in the initial stages, gradually bringing the number of repetitions to 15-20.The most important thing is to do everything slowly and carefully so that there is no injury.

The most effective way to perform twisting is the most effective way to burn the stomach and home side.Unlike the press, these methods use deeper - oblique and transverse muscles of the abdominal cavity.Without their study, fat accumulates over the muscles.

Other effective exercises

There are many effective methods to burn fat on the stomach and side:

• Left and right tilt.A very simple exercise to start the tournament.The legs are on the shoulders, the back is kept evenly.In the hands - dumbbells.The desired amplitude leans left and right.Gradually increased.In addition, the exercise can be expanded: lean forward and backward, rotate with the body.
• Scream.Take a emphasis on the shoulders a little forward.Legs of socks shoulder width.The case is strictly straightened.As an inspiration, the press is tense, the left knee tightens while holding it straight back.The leg is removed during exhalation.Then repeat with your right foot.First, the exercise is done slowly and then increases the intensity and speed.
• Lunch with turns.The legs stand 15-20 cm standing and place their hands on the ribs.The stomach is pulled and the back is straightened, the left foot is turned to the right, the case is rotated and the toe of the left foot is left.They attack the side, straightening the right leg.
• Bicycle.There are many options for this practice.They start: Lying on their backs, the legs are bent at right angles.Hands behind your head.The left leg was bent to the chest and then on the right, imitating cycling.Gradually the increase in intensity and amplitude.
• Superior man.An interesting exercise that is lying on the stomach.They are bending in Doha, raising their arms and legs and trying to stay in this position for 10-15 seconds.After a little exercise, the time is brought for 1 minute.

Each of these exercises is first performed in 1-2 approaches, 7-10 reps.It then brings the number of repetitions to 20-30 and the approaches are 4-5 times.

The technique of implementing the lane

Static exercise is effective, but very difficult to perform.You will need practice to learn this.At first you can hold the lane for up to 15-30 seconds.Gradually the time increases to 4-5 minutes.The professional can stand in the bar for up to 10 minutes.

PLANCK Implementation Technique:

1. The hands were placed under the shoulders strictly, leaning on the elbow.
2. The legs are slightly extended, the socks stand.
3. You must ensure that your back and legs are a continuous straight line.
4. You can do the board separately from the other practices, increasing the time by 5 seconds a week.

After a long workout, switch to heavy planks such as side boards.If regular charge is simple, you can connect other options.

Side bar in dynamics

Very effective but quite complicated practice:

1. Lie on the right side, bend your arm to the elbow and lean on it.
2. The legs should be straightened, the side must rest the floor to ensure that the legs are at 60 degrees relative to the surface.
3. The left hand is on the hips, the lower back is straight.
4. Inhale, lift the pelvis and hold the tension with the back and abdominal muscles for 3-5 seconds, return to the IP.

20 repetitions are enough for an experienced athlete to get excellent results.

How to increase the efficiency of classes

In order for physical activity to lose weight on your stomach and home side, it must be combined with the right lifestyle.This includes much more than regular exercise.

Proper nutrition

Diet is the main condition for fat burning.It is inseparable from physical activity and proper exercise.

A balanced diet for weight loss includes the following principles:

• Denying fast food, flour, sweets and semi -finished products;
• Increasing protein ratio in the body - animal and plant;
• increasing parts of fresh and thermally processed vegetables;
• regular consumption of fruits, nuts, greens;
• Covering healthy fats - unrefined vegetable oils.

You need to eat to lose weight.But this food doesn't have to be wrong.Steamed, fried vessels, vegetable fiber and minimal animal fats are at most the proper diet that gives results.

Massage for efficiency

You don't just have to fight body fat at a nutritional level.Vacuum or Cupping massage is very effective as well as professional techniques that can be ordered from the massage therapist.The procedures are carried out in courses - in 10-20 sessions with a break.

High daily activity

You have to move to lose weight.You don't have to train infinitely - walk, run, or walk to work or stores.Active recreation is more advantageous than before the TV.But you have to develop this habit alone.

Losing weight in the stomach and pages lasts 2-6 months - significant results can be achieved during this period.However, it is important to consider that you need to change your lifestyle.Otherwise, all kilograms and centimeters will return even faster than it went.