It's hard for you to enter the jeans you wear a few years ago?Do you feel lost in self-confidence due to fat deposits in the abdomen?Know that you are not the only woman in the world with such a problem.Almost 50-60% of women in the world are dissatisfied with their images and looking for methods and means to reduce the amount of the waist.
If you want a beautiful press, you are looking for a perfectly flat stomach and a narrow waist, exercise our exercises to lose weight in the house and make changes in your lifestyle.This combination will have an effective effect as soon as possible and will remain with you for a long time.
If you suffer from obesity, it will be difficult for you to get rid of oil and straight in your stomach.But if it is full of determination, you will be able to completely give up your favorite cupcakes, hamburgers, pizza and ice cream, as well as green leafy vegetables, as well as high fiber products.Only in this way you can reduce your waist volume.
The best ways to get a gentle figure are the combination of proper nutrition and complex of physical exercise.A balanced diet will help reduce caloric admission and create a deficit and will help you burn the calories playing sports and give a ton of muscles.We have developed a complex that can be carried out at home at least every day, soon we see the result in the mirror.
Reasons for fat in the spine
A small amount of fat bed is the norm to protect the bones and internal organs.But there should be something serious concern.Now you can now overweight with weight and low-caving diet.But first we will deal with reasons:
1. Weak metabolism
Age, metabolism slow down, and it is already a weight set.Women are more prone than men.Surprised by why some friends eat and sweet, but in most cases you have a flat stomach and you always collect fat in this area.The main reason is that your friends are higher metabolism in comparison with you.
2. Genetics
The fat cells in the body have been proven to depend on your genes, or rather their number.If your grandparents or parents have many overweight then you will have the same problem.There are 2 types of body structure: in the form of a pear and an apple.If your body is peared, we are collecting weight loss, weight in the lower body, for example, in the hip.If the body is an apple-shaped, fat is collected in the abdomen.
3. Sitting a lifestyle
If you take a lifestyle of a sedentary and you have not done physical exercises in a TV or computer, then you will be inevitably inevitably in the next few years.
4. Overeating
If you eat more than you then don't forget to gain weight.If the overeating is combined with a lifestyle in a sedentary, you can be as soon as possible and you can easily add weight.
5. Incorrect posture in sitting position
If you sit in the correctness of the posture and always, make sure that the fat deposits in the abdomen are collected.You should always sit and keep directly in position.
6. Stress and disease
Stress is one of the main reasons for the gathering of oil in the waist.Stress increases cortisol levels in the body, which leads to an additional centimeters.Diseases such as breast cancer, sleep apnea, arterial hypertension, cardiovascular diseases and diabetes are collected in fat fields in the abdomen area.
7. Weak muscles
If the abdominal muscles are flabby, then you can easily collect excess in this area.
8. Hormonal changes
When a woman's age is approached, the amount of fat in the body begins to increase in body weight.During menopause, the risk of collecting oil around the waist increases.In women, hormones play an important role in regulating the oil level in the body.
The most effective exercises to lose weight with pictures
This is the best king of exercise that will help you make a flat stomach at home, because it only consists of not being twisting to the press, which only does not in the stomach, but also does not include heavy exercises that help them burn fast.However, it is clear that the effect will be stronger and more noticeable, you need to understand how much effort and make fat burning.This means that along with classes, you will not feed properly and not be too fed, for example, to compare the hunger strike.
1. Bump
There are no popular actions without twisting in the press.Not the most effective, but if you combine this right diet, you will help strengthen the bark muscles and you will see the results in a short time.
- To lie on the face of the carpet.Bend your knees, your feet should be on the floor with the whole surface.
- Make your hands behind your head.
- Breathe deep and tear up the upper body from the ground.Exhale when you rose.
- Breathe when returning to the beginning position.Breathe when they lower the body on the ground.
- 10 Do the repetition and then repeat 2-3 approaches.
2. Reverse twisting
- To lie on the face of the carpet.Bend your knees, your feet should be on the floor with the whole surface.
- Lower your hands down the body.
- Lift your legs so that the hips are upright.
- Lift the bottom of the back so let the knees go to the chest.
- Breathe when they put the feet on the ground.Bring your knees from the floor and bring your knees to your chest.
- 10 Detail in the approach 10.
3. Oblique twisting
The action is very similar to the ordinary twist, but here you will have to turn to another one shoulder.
- Sleep on the carpet, get your hands on your head.
- Bend your knees so that the feet do not touch the ground.
- Lift the upper body by turning it towards the left side, with the usual twisting.The left side of the body should be on the ground.
- Repeat the action for the other party.Leave the right side of the body without tearing the right side of the floor.
- Do 10-12 repetition.
4. Do not twist with raised legs
- To lie on the face of the carpet.Take your feet up and go through them.
- To do the same actions while performing ordinary twists.
- Inhale when you have lowered the body and cross your feet.Exhale when you rose.
- 10-15 repetitions in a row 3 approaches.
5. Side wrapping
It is very similar with side twisting.The only difference is that you need to lift your right leg when moving your left shoulder to the right and vice versa.Repeat 10-12 for each side in a row 2 approaches.
6. Big bike
- Lie on the floor or in the rug.Hold your hands to the left and right side of the head accordingly.
- Lift your legs and bend your knees.
- Take the right knee chest.By lifting the right knee, you should try to reach the left elbows.
- Shine your right foot and pull your left knee to your chest.Lift the upper body and make sure the right elbow touches the left knee.
- 10-12 repetition for both sides in a row 2 approaches.
7. Plank in turn
Make a bar like a bar.
This action is directed to work on the lower part of the rear, buttons and press.
- Take the position of the bar in the knee and the floor of the elbows or in the rug.
- The review is directed forward and is built in a line of neck and spine.
- Tear your knees from the ground and put the legs in socks.
- Keep this position for about 30 seconds.Be sure to breathe normally during the lesson.
- Now, alternatively, go to the position of the sidebar within 30 seconds for each side of the body.
Plank with one turn
- To lie on the ground on the side.
- Transfer body weight to the right elbow or arm and right foot.Make sure the right hand is bent in the right angles.
- Put the left foot on the right side.Keep your feet straight.Lift your hip.
- Keep this position for about 30 seconds.Bu hərəkəti yerinə yetirmək təcrübəniz varsa, 1-2 dəqiqə mövqeyini tuta bilərsiniz.
- Repeat exercises for the other party.
8. Covers in turn
If you have just started working in the press you should try the lungs first by turning the body.
- Take one step with your left foot and bend on the knee.You will feel a stretch behind the right thigh.
- In parallel to the ground in parallel to the ground.
- Take a big step with your left foot and sit down, as if you sit in a dream chair.The right foot should be left behind and put on the toe.
- Make sure you are in direct position of the back.
- Lunge with another foot.
- 15 to repeat.
9. Tilts to the parties
- Straight, stand together.Raise your arms in your head and fold together.
- Tilt the torso as much as possible to feel a stretch on the right side of the body.Keep this position for 15 seconds.
- Return to the starting position.
- Repeat exercises on the right side of the body.Keep in office for 15 seconds.
- You can increase the situation for 30 seconds or more this time after you get easier to keep.
10. Train the vacuum cleaner
Helps strengthen the muscles of an excellent abdominal cavity and mostly concentrates to breathe.
- Stand all four in the knees and the elbows that support the body.
- Take a deep breath.The press must be relaxed.
- Exhale.Squeeze the exhalation process and pull the stomach to yourself.
- Keep this position about 15-30 seconds
- 15 repetitions in 2-3 approaches per day.
11. To raise legs in the chair
- Sit in the chair and make your shoulders, make your back.
- Put your hands with the sides with a palm.Take a deep breath.
- Exhale and bandits raise your knees because they are close to the chest.
- Keep this task for 5-10 seconds.Do not roll behind and bend forward at the time of your knees in the chest.
- Down the feet on the floor.15 to repeat.
12. Walk
Walking is another good exercise for beginners.If you want to get rid of fat in your stomach, you need to do it if it burns fat beds in the whole body.Walking fast at least 5 times a week for 30 minutes, will allow you to observe the gradual changes in your weight.This lower-output workout will give you a good burden on your heart and help increase metabolism.
13. Escape from cowardly
Once you have adopted a quick walk, you can get a coward to a coward to help you burn extra calories easily in the body.It will help you to use scary, keeping physical shape, stay healthy and fight overweight.
14. to run away
If you want to diversify the daily monotonous performance of the same training, you can try 2-3 days a week.It will help you burn calories more than a run, walking or running, which makes your heart beat faster.
15. Heart Education
To protect high-quality fat burning and muscle mass, you need to learn to perform cardio training correctly.Such loads only help strengthen health, but also to strengthen health
Cardio is one of the best ways to burn down many calories, but also get rid of the back.Perform them in 30 minutes a week and reduce stress levels, increase the volume of lungs and maintain heart health.
16. Swimming
Swimming is a very good exercise that allows you to protect the whole body in tone.Swimming will also increase the effects of cardio training.You have to choose the optimal pace that allows you to burn more calories.It is good to swim at least 1-2 times a week at the initial stage.
Delicious products to lose weight
If you think you are overweight, you should immediately reduce the consumption of fatty foods and start consuming foods rich in fibers.Below are products that will help you lose weight.
- Apple: You can use them 3-4 times a day, you can use it as a replacement for foods with high carbohydrate content.
- Almond: Vitamin E has a lot of fiber, which gives you a feeling of rich and saturation and reduces the feeling of hunger.
- Green sheet vegetables: Fiber rich and very little calories.They will help prevent water delay in the body.
- Avocado: Fatty acids include a large amount of fiber and mono-to-substantial fatty acids that help us divide energy and water.
- Cucumber: High water content and very small quantities are calories.
- Watermelon: 80% of water consists of water and contains very little calories.Watermelon will help you achieve the desired waist.
- Beans: Helps improve digestion and also strengthens the muscles, reduces the feeling of hunger and prevents excessive nutrition.
In addition to the use of these products, it is very important to perform certain exercises that will help you get rid of oil on the parties.You must combine training and diet to burn more effectively than fat.It is important to include them in your schedule, then you will always stay in the best.
By combining proper nutrition and exercises with a complex approach, you will see the results within a few weeks.You can do these exercises at home or under the guidance of a professional coach.If you have a lot of effort to get rid of oil in your stomach and have a determination, it can easily achieve it easily.There are no sincere consequences and to get rid of the extra pound.Try to lose weight from boiling foods quickly to lose weight because of excess fat and increase the consumption of calorie every day due to physical activity and healthy lifestyle.For example, go for a walk on the steps instead of a trolleybus or subway in the elevator, walk along the street.