During weight loss, the body begins to obtain a certain form after a period of regular exercises.In this article, we will say and we will say that the stomach and parties, including the execution and duration, including the stomach and parties.Open the secrets of achieving results faster.
It is true that it is not so simple to remove fat from the body in some areas.When you wear your pants, the problems are particularly noticeable, because these layers are trying to come out.It is not possible to still draw a stomach.To get rid of them, it is necessary to reduce the total amount of the body.
Don't worry, because in this article, we will tell you everything you need to know how to delete additional curls from the abdomen and parties.
How to cope with the oil in the spine
Perhaps you already visit the gym at the moment, you try to follow the calories and be active every day.However, when other places in your body gradually allow the stomach and the most effective way to eliminate the sides with great difficulty.
The reason for this is a number of physiological factors.Blood circulation, metabolic ratio, hormonal background and calories consumption / burning - how much fat leaves are affected by how much fat leaves from the problem areas.
The insulin resistance is the main reason for the presence of many fats on the side and behind many people.
Cortisol and insulin are key hormones that contribute to the accumulation and maintenance of fat cells in the problem areas.
Studies show that fats are collecting in women in the most stomach and hips and hips.
Cortisol is also known as a stress hormone in the body.When the level is high, the extreme switch texture set in the fields of problem areas is even faster.
Insulin is a hormone that allows sugar to penetrate cells.After eating something sweet, insulin begins to be produced.
The blood circulation of the sugar and from there allows the body's cells to be provided with energy needed to operate all metabolic processes in the human body.If there are many sugar, then insulin resistance, which confuses glucose brands in cells.
This energy, which is not used, is placed in the form of fat in the waist, waist, waist, especially in the waist, waist and hips.
But do not lose hope, for we have taken the best ways to put our body in order.
# 1. Reset weight excess
As mentioned above, the problem with the oil deposits in the side and stomach is very stubborn.On the first day of the kindergarten, he holds the body as a small child for his mother.
Need to think in a long time.The percentage of oil in the body should not be more than 12% for men and 17% for women, this percentage will be more difficult to overcome.
Do not worry about the ground, which is originally out of the oil until the recommended interest reaches, is the main leaves.
If you usually want to lose weight, try to increase the amount and increase sleep quality.One study showed that those who sleep in the abdomen in five hours in the abdomen were more fat deposits than those who sleep in five hours eight hours.
# 2. Calorary deficiency and proper nutrition
Let's be honest in the face of our own.Are you able to maintain calorie deficiency every day?How do you know?You watch this or just guess?
The number of calories consumed is the most important part of getting rid of fat layers in the stomach and sides because there is no reason to burn all oils in the body without the balance of energy.
The triglyceride, which is subject to diet, gathered in fat cells, leaves free fatty acids, leaves for these parts of the cell to help you burn energy.
As a result, the number of fat cells decreases and lose weight.
Dispose of sugar from your diet, which will reduce the appearance of the gastric, sides and back fat layers.
In addition, eating large amounts of fructose (eg corn syrup) increases the volume of belly as a whole.
Stay away from sweet drinks (eg soda, for example), for the rise of fat deposits in the abdomen.This includes diet soda with zero calories.
Make sure that there are enough useful oils to help you get rid of stubborn oil in the problem areas of the diet.
For each day, the menu must have a sufficient amount of fiber.A study helps to increase the consumption of fiber consumption of fiber consumption a day to get rid of the wisser oil from about 4%.
Add more protein to your diet to get rid of low-back fat layers.A study showed that high protein diet helps reduce the number of layers in the stomach.
And the last, but less important: reduce the amount of alcohol consumed, because it is associated with the collapse of oil in the stomach.
# 3. Add to fat burning dietary products
Caffein, because it is an important food in the oily struggle, contributes to a group of hormone hormone named Katecholamines.These include adrenaline and norepinephrin.
These hormones need to stimulate the receptors in fat cells, increase the metabolic proportion and increase blood flow to the adiposes of tissues.
Purchase of additives with caffeure and other nutrients gives energy to a fatigue, reduces the feeling of hunger and reduces fat loss through thermogenesis.
# 4. To take care of quarry
Try to be more active in everyday life.One study showed that every 15 minutes of a sedentary lifestyle caused the increase in the back of 1.27 mm in one of the 15 minutes.
Try to improve and increase the quality and amount of sleep, and increase the quality and amount of sleep in general.One study showed that five hours of those who sleep in the night were more fat than those who sleep eight hours.Therefore, we sleep as it should be - the stomach and the parties are minimized.
Previously, they often told the "thickened" of the cardon, because it burns the muscles and not fatty acids.But this is not the case.
If there is free time, then a little stiffness of a little moderate intensity to your training plan - is good to add a bike, frisby or dancing cowardly.
This will burn calories and get rid of folds.
If it does not reach time, it would be better to test the interval cardio training that is replaced by recreation breaks or recovery periods.
Both of these methods affect the total number of calories on the day, causing physiological changes in oil cells that help them to get rid of oil in their sides and abdomen.
Do not forget about power education, but alternative exercises are better to lose weight in home with familiar cardio education and lose the parties.
# 5. Make power training
To clarify the situation - these exercises will not eliminate oil deposits in the absence of a calorie deficit.They will not be a magical potion that you will get a beautiful and straight abdomen in a short time.
To get started, select this list because you like this physical exercise.Completely all exercises from the following list can be carried out at home.You can drive a bike for a variety of breaks between training.
Prefer the high interval interval.They give the maximum effect when it comes to pouring fat and increase muscle mass.
A series of exercises from the fat in the stomach
It is better to change it with a daily training program to burn more fat, it is better to change it with a shorter time to lose weight.
Choose 30 seconds for each exercise, first focus on details, first try to realize it first.It is recommended to fulfill the exercises in front of the mirror that it is possible to manage certain action techniques.Remember to fix or take a picture of the intermediate and final results in Diary.
1.
- Approaches: 3-4
- Repetition: 15-20
Find competitions for Pull -Ups and allow the body to hang freely in the air in the air.Bend your knees and lift it over the hips.
The attention should be accompanied by the abdominal muscles, and only the hip should be placed.
2. Draw
- Approaches: 2-3
- Repetition: 6-15
Although the strange sounds, it is directed to the preparation of abdominal muscles, especially when you raise your body up.
3. Russian twisting
- Approaches: 3-4
- Repetition: 10 in each direction
- Sit the kid, twist your knees and lean on the back, make your chest and shoulders back.
- Keep Dumbbell with two hands, take a kind of body to the left, then take the right to the right.
- Try to make your knees durable throughout the move.
- Raise your feet above the ground to make this exercise difficult.
4. Cellular
- Approaches: 3-4
- Repetition: 15 in every direction
Pull a pose for push -ups.Lift the left knee up to the chest as much as possible and then turn it on a little as you try to touch them on the right shoulder.
Return to the start position and then repeat the same thing with the same foot.Perform all the repetitions without rest.
5. Lumberjack
It can be done with a weight or another weight, but you can try other exercises with weights, they are very effective to burn.If they are not, try training with dumbbells to lose weight.
- Start from a raging position, hold a weight in a dumbbell or chest area.
- Then slowly turn the body in one direction, but also buckets.
- Consider Dumbbell to the outer side of the ankle in the touch.
- Then stand up and turn your body into another direction, lift your hands with Dumbbell.Cut a tree should be like a lumberjack to move.
6. Sidebar on elbows with pelvis lifting
- Take the position of the sidebar in the elbows, put one foot on top of the other.
- The pelvis tear from the ground and keep the body in the same line.
- Press and filter the muscles and keep it like this along the move.
- Slowly lower and take the hips to the ground, keep your body straight.
7. Scalolas
- Take a pose for push -ups, keep the body directly.
- Bend your left foot on the knee and bring the right elbow.
- Return the series and immediately follow the same action with the right foot.
8. Side by giving his hand side by side
- Take the position of the sidebar, the elbow should be under the shoulder, under a foot in seconds.
- Pelvis tear from the ground and fix the body.
- Lift your hand up and lower the body to the back.
- Slowly back to the starting position.
9. Excess "Spider Man"
- Pull a pose for push -ups.
- Start down the chest and take the left foot to the bent side and bring the elbow.
- Return to the start position and repeat the action with another foot.
10. Toggle in turn
- Take the elbow's broken, elbows, the elbows on the same line, the body is corrected, the body is corrected, the legs together.
- When you raise your hand, take your sidebar slowly, which allows the feet to turn with the body.
- At the last movement point, then return to the beginning position slowly and turn to the other side.
11. Mermaid
- You have to lay down with your side and fold your feet to your feet.
- Put your hand in your head.
- Then grow the legs and torso at the same time without tearing the hand you lie from the ground.
- Squeeze the muscles of the press before slowly sinking to the ground.
12. Crab Bridge with Hands
- Pick up the bridge pose and lift your hips from the ground based on your arms and legs on the floor.
- Lift your hip to the higher, lift your right hand and bring it to the left.
- Allow the body to turn with your hand.
- Return to the start position, do the same side to the right side with your left hand.
13. Convert body with an elastic band
- For this training, you need an elastic chewing gum fixed in the chest level.
- Continue to stretch your hands in front of your chest, holding a gumdie handle.
- Then turn the body off the wall, turn the body from the wall, and tighten the muscles of the press, and the legs remain inactive.
- Return to the start position and then repeat on the other side.
14. To make the body fitball
- Place the top of the back on the fitball, bend your knees and put it on the floor.
- Stretching in your arms, you can catch a dumbbell or a ball.
- Then slowly start turning the sleeves up and down the body side by side.
- Squeeze the muscles of the abdomen and hips while turning.
15. The Machine Press
- Close the elastic gum in the abdomen.
- Take the handle in your hand and keep your weapons at the chest level.Legs shoulder width.
- Press and tighten the Omba muscles and pull the elasticity to yourself.The knees are bent a little, the body is straight.
- Extend your arms forward and repeat the movement.
16. Panck Plank touches the hand of the foot
- Push -ups, hands, hands with your shoulders, with your shoulders, with their legs.
- Based on the left foot, pull the left to the right and touch the legs with your left hand.
- Lasts in this situation for a second and place your leg and arm.
- Do the same thing with your left leg and right hand.
# 6. Try the circular high-result training
The best way to use force education and exercise to burn fat on the stomach and the parties is their structure in circular exercises.
And there are several reasons:
- Increase in calories and metabolic effects;
- Emissions of developed blood circulation, heartbeat and catheecholamin;
- Increases the effectiveness of the time used in short and intense exercise;
- Tons and develop muscles when burning fat.
Here is a small but effective fat-burning training with a set of exercise with a layout of a series of exercise in the back and the snow.Just finish the first cycle without just 10 minutes, relax for 2-3 minutes and then go to 2 and then execute within 10 minutes.
This is a tedious, hard training style in 20 minutes, but will bring results anyway.
# 1 period
| Order | Workouts | Repetition |
| A1 | Boot | Scorpion |
| A2 | Cup Squats | Scorpion |
| A3 | Boost | Scorpion |
| A4 | Cap | Scorpion |
# 2 period
| Order | Workouts | Repetition |
| A1 | Gemini Girey | Scorpion |
| A2 | Horizontal block trick | Scorpion |
| A3 | Squats with the bar | Scorpion |
| A4 | Army Machine Press | Scorpion |
Opinion
At first glance, it may seem that it is not so easy to get rid of the layers on the sides, the lower abdomen and the layers.An effective learning plan is the key to obtaining a beautiful, delicate waist that can be proud of the knowledge of the physiological processes of fat loss.
Remember, it will be possible to drive these layers when the total percentage of fats in the body is reduced.
Now it's time to know everything, move and get the desired result.