Abdominal fat consists of two layers - surface (subcutaneous) and deep (visceral). The deep layer of fat is very active and its large reserves are associated with the development of many chronic diseases, such as diabetes, arterial hypertension and metabolic syndrome. Therefore, for your health, we figure out how to burn fat on your stomach.
Best exercises for burning abdominal fat
Exercises for the press (for example, deviation) will not help burn fat on the abdomen, but only strengthen the muscles. Their execution is a loss of time until the muscles are covered with a layer of fat. What exercises are most effective in combating fat and sides to fight fat?
It is necessary to burn calories to remove fat on the abdomen and sides. With the help of a diet, the stomach is extremely difficult to convert, so you will not only eat less but also move more. In this sense, the best way to burn fat is cardiac. In response to cardio exercises, the deep layers of fat react to the best and start leaving first after the start of intense exercise. Studies have argued that cardio exercises for weight loss also lead to weight loss as a whole. You can burn fat on the stomach with the help of ordinary exercises (even without diet), but in this case the results will not be so impressive. In addition, people who regularly train, as you know, have less fat deposits than those who lead a seductive lifestyle.
Training on the abdomen for fat burning - how to properly
- The more you train, the faster you lose weight and burn the more fat. For a few days a week for 30-60 minutes.
- Support high intensity if your health allows you to do so. It has been proven that high exercise is more effective in fighting fat than moderate intensity exercises. It also benefits more in the cardiovascular system. Thus, the train with heart rate, which is 60-85% of the maximum allowable pulse. If you are a beginner, then start with low intensity exercises. If you want to develop durability, then the intensity should increase. Use a heart rate calculator to determine the pulse in which you have to train.
- Use simulators or perform exercises to burn the fat in the abdomen. The best training is what you enjoy, fit the level of physical exercise and also provide safety and efficiency. Try walking, jogging, jogging, bike, swimming, Scandinavian walking, etc. Sh. If you have problems with the joints or back, then consider the ellipsoid or exercise bike classes. In addition, consult your doctor about developing a curriculum that will help burn fat on the stomach and enhance your health in general.
- If you are in very good physical form, then try to exercise high intelligence. It includes alternating exercises for low and high intensity for about 20 minutes. Training is intended only for people with a very high level of training and is a very effective way to burn fat on the abdomen.
- Turn on 2 strength training in your program per week. Yoga and Pilates also belong to this category. Exercises, in order for the stomach and sides to be loaded, will allow to increase strength and muscles, but do not help burn large amounts of calories and fat in the abdomen. They will also prevent the loss of muscle mass, which occurs during weight loss. After all, after the fat leaves, you will want the terrain and hold the press!
- Select suitable music. The study argues that music contributes to more and intensively cope and also reduces fatigue. In addition, it allows you to easily maintain regular exercise.
Physical exercises to lose home weight and sides
We have found out how to burn fat on your stomach. What exercises are best results in weight loss and sides. But the personal characteristics of each person always remain. And it is not always necessary to introduce strict measures to burn fat on the stomach. Sometimes it is only necessary to make some changes to the lifestyle to solve such problems. Abdominal fat can cause negative health consequences if you do not get involved in time. That is to say, thinking about abdominal muscles and proper nutrition, you can look good and have a flat stomach at any age of the year.
Exercise for weight and losing sides is probably the best way to avoid fat deposits on the stomach. If you are really serious configured to achieve results, then you need 1 hour for training daily. There are effective exercises for the weight loss of the abdomen and sides, but in this article we will discuss the 10 most simple things that can be done at home.
Grandfather
So easily nothing helps to burn fat on your stomach as a deviation. According to many fitness experts, this exercise is in the first place. Be sure to include it in your curriculum.
Stand on your back, bring your feet, put your feet on the floor with the whole surface. Take your hands with your head or cross your chest. Breathe deeply. Remove, body rise. Still breathe deeply while returning to the body.
For beginners, they need to do 10 repetitions with 1 approach. Perform 2-3 approaches daily. Watch the video above to find out more about twisting performance techniques.
Deviation from the body to turn into
As soon as you learn to perform a classic deviation, you can continue their more effective variability - deviation with the rotation of the case.
In this exercise, you need to turn the left shoulder to the left side, without tearing the left side of the floor.
At the beginning of the training, make 10 repetitions with 1 approach. Try to perform 2-3 approaches daily. See the video above to read about the technique of execution of the case.
Oblique twisting
Exercise is very similar to the previous one, but only here you have to shake your feet in the same direction in which you back, do all the movements at once. Spit twists are designed to develop abdominal muscles.
Try to comply with 2-3 approaches daily for 10 repetitions. See the video above to read about the Oblique Twisting performance technique.
The opposite deviation
You probably already noticed that burning fat on the stomach involves the performance of different turns. Now it's time to get to know the opposite. This is a very effective exercise, especially for women.
This is very similar to the front, but here you have to raise your feet with the body at once. Such movements help to develop the lower press especially well. Watch the video above to find out about the exceptional deviation technique.
Tied up with legs
Sit on your back, raise your feet upside down and cross so that one knee is placed above the other. Remove and destroy the body from the floor. Slowly remove.
Perform 12-16 repetitions with 2-3 approaches. Watch the video above to find out more about your feet's upright deviation techniques.
Deviation from the "bike"
Don't worry, you won't need a bike!
Stand on your back, put your hands on top, or hold it on the sides. Destroy the floor and kneel. Bring the right knee near the chest, clean your left leg and stretch forward. Then point the chest on the chest, straighten your right leg and pull it forward. Alternative movements as if you are a pedal on a bike.
Planck with a roller
The roller bar is designed to strengthen the muscles of the abdomen, hips and lower back muscles. Place the elbows and elbows on the floor, drop the lower legs on the roller. The gaze should be directed forward. Save even breathing. Then close the elbows from the floor and take the bar position. Stay in this position for 30 seconds, after which you go back and go at the same time.
Lying on the floor on the side. Hold the body weight on the right elbow and right leg. The elbow should be placed perpendicular to the shoulder, and the left leg should be to the right. Do not touch the floor hips. Store position for about 30 seconds and increase to 1-2 minutes over time.
Repeat the other side of the body.
When you are in the specified position, you can lift and lower your leg. This will allow not only the press but also the thighs.
Walk
Cardio is one of the best ways to burn calories and fat in the body. Walking is an exercise that should be the first to be included in the curriculum. If you combine a 30-45 minute walk daily at a constant pace, with proper nutrition daily (or at least 4-5 days a week), then you can soon notice positive changes in body weight. This low traumatic type of activity can accelerate heart rhythm and metabolism. In addition, walking is perfect for beginners.
Run
You should try to avoid adapting the body to the load, which means periodic change of activity types. What do you say about running? After all, this is a great way to accelerate heart rate, burn calories and get rid of the abdomen!
Embarrassment
If running for some reason is not suitable for you, try jogging. Studies have shown that it is better to burn fat on the abdomen compared to strength exercises. In addition, it is an excellent type of aerobic action that is also useful for maintaining a good physical shape.