People are dissatisfied with their figure, often trying to get rid of excess weight. Often men and women try to remove unwanted fat from belly and sides. Exercise for weight loss will be effective only if performed correctly and regularly, but the first is to understand why there are fat deposits in these parts of the body.
Causes of fat
It should be noted immediately that the fat in the stomach area is much more dangerous than in other places, including the hips. In fact, so any sudden drop in weight should immediately consult a specialist for advice. Often gain pounds is due to the presence of any pathology in the internal organs.
You can highlight several factors that can cause the appearance of excess fat:
- incorrect posture, which is most common in people leading a passive or a sedentary lifestyle;
- in adulthood, sex hormones are produced in smaller quantities, so worsening metabolism, respectively, and the fats split is much worse;
- frequent stressful situations cause the release of adrenaline, and this, in turn, becomes the cause of hormonal failure and the appearance of sharp jumps in weight;
- pregnancy in this period is stretching the skin in these areas, and after birth they fill up quickly subcutaneous fat deposition.
In addition, cause weight can other factors to a poor lifestyle, hormonal disorders or genetic predispositions. That is why, before you start to exercise for weight loss in the sides and stomach, you should find out why the formation of fat, since physical activity can cause more serious consequences and exacerbate the situation.
Rules of conduct
Classes for weight loss belly and sides will be able to help only in the case if you perform them correctly and on a regular basis. The entire period you need to follow some rules, namely to train hard, eat and rest.
In addition, during training you need to create good conditions:
- A room where will take place sports, should be well ventilated, but without drafts. Otherwise, it may cause catarrhal diseases, and this condition is unlikely to contribute to weight loss.
- From the premises it is desirable to remove all objects that could be distracting, such as mobile phones. It is best to include rhythmic song on tape or clips on the TV. Not allowed to see the film, the main thing that the plot was not very Intrusive and does not distract from classes.
- As for clothing, it is best to choose something comfortable and loose. The wrong size of clothes and shoes will press, RUB and spoil the whole exercise.
- You should prepare sports equipment that may be needed during class, it can be kettlebells, dumbbells or a hula Hoop. In addition, you should stock up on water, preferably carbonated. This is extremely important as these events require the load, and thirsty anyway, and the constant trips to the kitchen will distract and bring down the overall mood.
- Each workout starts with a warm-up exclusively, while warming up all muscle groups. Better suited for this walk for 5 minutes or running in place. In this case, it is possible to avoid the pain the next day.
Professionals also suggest to treat sports activities as a joyful and positive event, then the classes will be fun. And lose weight exercises for belly and sides will turn much faster.
In the home will help to lose weight weight training for belly and sides. To implement them will require special devices, they will help strengthen and build muscle and simultaneously burn fat.
At home, you can use normal squats, but the weight classes the weights. During the event, you can make attacks or breeding the upper limbs in different directions. But with the deadlift you can easily and quickly pump the buttocks. Also the real result can be achieved by using a hula Hoop, it additionally will work the abdominal muscles and eliminate fat.
But it is worth noting that these power loads are a number of contraindications, these include:
- kidney disease or gall bladder;
- diabetes with dependence on insulin.
As you can see, to get rid of belly and sides you can own. The main condition is regularity, as the holding of one session is unlikely to have the desired effect. The process must be approached responsibly and persistently. A set of exercises performed at least three times a week with proper nutrition and daily regimen.
A set of exercises
During sporting events aimed at slimming, it is not necessary to dwell on any one exercise, it is advisable to approach the objectives in a comprehensive manner. In this case, and the body will take these loads a lot easier.
All manipulations are carried out in the supine position and are performed in the following way:
- The classic exercise bike. Knees raised and bent, and the person produces a movement that resemble scrolling of the pedals.
- The next movement — twisting. It allows good to work out oblique muscles, so manipulation is required with a minimum amplitude. You lie down on a flat surface, bend legs in knees, hands are behind head. While inhaling slowly raises his head along with blades, as you exhale it returns to its original position.
- The reverse curl is almost same as previous, but with the upper part of the body like the pelvis. But back during the handling remains stationary.
- The best exercise for weight loss belly and sides is a bridge, it helps to strengthen the muscles. To run you need to stretch his arms and lean them against the floor. Legs bent at the knees, buttocks tight, lift the torso up to the shoulder blade, while the body should form a straight line and not bend. At the highest point you need to get a fix on the 5?10 seconds, over time you can increase the time.
Another easy way to help get rid of problem areas is pushups or plank. If at run time you experience discomfort, you should take a little breather, and then perform another approach.
Using breathing techniques can quickly and simply remove the sides and belly. According to many women, the most effective methods are the following:
During this sort of exercise it is possible to saturate the body with oxygen, which, in turn, maintains optimum PH level, improve the ATP formation and also accelerate the metabolism.
In addition, these studies help to raise your mood, reduce stress levels and improve General condition. Optionally, you can apply the technique that uses only one muscle group, or to use a more advanced technique is appropriate for all groups.
But before proceeding to such occupations, should learn the elementary technique of diaphragmatic breathing. It is also worth noting that gymnastics should be abandoned during pregnancy, lactation, in the presence of any spinal injuries, diseases of the cardiovascular system or respiratory diseases.
Cardiovascular exercises consists of a set of physical exercises who are struggling with extra inches in the waist and hips. In addition, classes, significantly increase the heart rate to 150 beats per minute.
The most popular varieties of cardio exercise is running, Cycling, brisk walking and some aerobics elements. Effectively helps to get rid of excess weight as well as swimming, but, unfortunately, to use this sport at home is impossible.
The complex is composed of the following cardio exercises:
- running in place for 3?5 minutes;
- running in place with high lifting hips and frequent changes of the feet;
- running in place, at which produce flexion of the knees trying to get the feet to the buttocks;
- jumping — the lower limbs together, and the top lowered along the body, during the jump the legs are getting a divorce, and the hands raised above the head;
- lifts — to perform these manipulations, you will need a chair or bench, on which you have to climb with one leg and descend, you must then change leg and do the same movement.
All gymnastic events are held in the two approaches with an interval of half an hour. All movements in one approach is performed for 10?15. It is advisable to do cardio exercises immediately after the warm-up or, conversely, terminate its power load.
It should be noted that with extreme caution to such sports need to treat people who have problems with cardiovascular or respiratory system. For women in the position designed a complex of gymnastic exercises.