Every woman dreams of a slim figure with a flat tummy and aspen waist. Many business attempts to achieve his ideal, but soon become frustrated from the fact that the effect is no. The belly and hips – it's really problematic place, in these places the fat will quickly appear, but very slowly coming off. How to get rid of the hated fat, you must exercise regularly and eat properly. This is important because abdominal fat is not only aesthetically pleasing, but also dangerous for health. Let's see what exercises you can do at home, help with weight loss and fight fat storage in the abdominal area and hips.
It is possible to remove fat from only specific locations on the body
Weight loss often interested in the question about what kind of exercises or workouts you can do at home, how to remove belly and hips. However, if there is, so as the fatty deposits are falling throughout the body more or less evenly, and not on the particular section. Twisting, massage, miracle creams or belts will not help remove the fat on a particular section. It is possible to do only with the help of liposuction, but if you wrong eat, then the fat layer is quickly restored. Local weight loss – this is a big mistake of modern people.
For example, when a person performs a twisting in the press, it is not the fact that the fat will go away, it is from this part of the body. Fats are triglycerides, which split in the body into fatty acids and glycerin, then they go into the blood, gives energy. However, the blood moves throughout the body, causing it to flow at one location is not possible. So, if you have decided to lose weight on belly and hips, then be prepared that the fat will burn first on a different area, and only then at the right place.
However, in addition, that the way to lose weight on your stomach and hips in a week at home or in the gym, there is, there are also good news. Stimulation of specific muscles (in particular case – press) will help pull up the belly. And thanks to such stress, can significantly improve the aesthetic appearance of the body. On the one hand, these results will be evident, on the other hand – will stimulate general weight loss of the body, during which they gradually descend, the fat layer with the peritoneum and hips.
It is possible to get rid of fat house
Lose weight in a domestic environment, it is quite possible, the main thing – patience, a plan of action and not to retreat from him. The most important rule that you must remember every weight loss, – to reduce the caloric value of the diet. This can be done in two ways: eat less or eat right and perform exercises. According to many experts, the second option is more than substantial. The procedure for weight loss different parts of the body depends on the characteristics of the organism: with some fat coming off evenly, the other – the first is weight loss in the upper part, and the third – bottom. Therefore, if you want to pull the abdomen and narrow the waist, then select the file exercise, correct diets, regularly work out. Even when you first lost weight breast, do not be discouraged, continue in the chase, soon positive changes will occur and with your passport.
It is possible to some ways to eliminate unnecessary for a short period of time
As already mentioned, for fast weight loss it is necessary to adapt diet. It's not about a strict diet, but a balanced diet. Assemble a menu of proper nutrition will help the nutritionist. Weight loss is necessary to avoid stress. If a person has a bad mood, then in his body produces cortisol (a stress hormone), which promotes the accumulation of fat cells in the waist. Also, you need to give up alcohol and sweet gazirovok, which also increase the fatty layer. People who want to reduce the waist circumference, it is necessary to note, that the result is 80% dependent on proper nutrition, and 20% – from the physical burden. If one is only rarely play sports, and then immediately overeat, then the effect will not be. Exactly, the diet can result without regular training.
A thin waist you can get, performing exercises using the weight of your own body. Discard moves with the load, which will help you build muscles, because of what the circumference of the abdomen visually increase. Train systematically, but with a few long pauses. To achieve the desired effect, it is necessary to alternate exercises for weight loss belly and sides with cardio. This combination will accelerate the burning of fat and strengthen the heart muscle. How to lose weight and tighten the body, to remove the saggy belly, do it 2-3 times per week to expedite the result, perform the exercise 4-5 times per 7 days. For one job, select 4-5 exercises that you must do, take turns in 3 sets of 25 to 30 times. To accelerate fat loss, one must constantly vary exercises, looking for new possibilities.
Complexes, how to remove subcutaneous fat
For weight loss and burning belly fat applying different complexes of exercises:
- exercise with a hula Hoop. During the rotation increases muscle tone, accelerates blood flow, metabolism, as a result, the faster you burn fats. In addition, the hula-Hoop will remove the cellulite to a working zone. There are dynamic complexes of exercises goals;
- twisting on the press will be effective if a person consumes healthy foods. In the opposite case, the waist circumference is increased due to muscle growth, and fat will remain in place. To achieve the desired effect, lifting the hull about 45° from the surface, no higher. Outside of the increase at the expense of the tension of the muscles of the press, lifting the hull only on the exhale. Train into a light burning, and then stop, to avoid an increase in muscle girth of the abdomen;
- program of exercises for the abdomen and waist. Their level of difficulty varies, it is recommended to start with simple movements, gradually moving on to more than difficult;
- weight loss program with the chest expander. He trains several muscle groups, allowing you to pull the stomach, strengthen the muscles of the back, the buttocks, the legs, the spine is not exposed to strong loads.
There is a complex for those lazy, it consists of simple exercises. These movements accelerate the burning of fat, however this process runs somewhat more slowly than in active pursuit. Remember, the important thing is not what, and how often and intensely it is necessary to do the exercises, to quickly remove unnecessary.
The most effective training to avoid unnecessary
Exercise with a hula Hoop help lose weight fast, including the waist. It is better to start with conventional rotation. Exercise with a hula Hoop:
- Stand up, foot a couple, hands on the back of the head. Rotate the hoop with a small amplitude. First, turn the dial to the right, and then left on 88 times. During exhalation hold your breath for 2 seconds, strain the press.
- Stand up, slightly spread legs, hands behind his head. Turn the hula hooping clockwise, after a few revs start to slowly rotate behind the goal. The number of repetitions – 10 times in different directions.
- Feet a couple, stand on the socks, connect your hands above your head. Spin the hoop for 10 minutes. It is hard to move, which is best carried out after more than a simple.
- The legs of the effect, hands on the back of the head. Turn the hoop to the right, and then left for 5 minutes. Move only the pelvis.
How to practice the muscles of a press and the faster you lose weight, follow the rhythmic exercises. Program for weight loss belly:
- Take a horizontal position, hands on your head. Lifting the torso and at the same time pull your knees to your chest (the abdomen, it is necessary to push). Then the knee of the left leg to pull to the right elbow. Then repeat for the other leg.
- Turn on your left side, bend your legs, slightly turn the torso to the right. Drag the hands to the feet, the knees and the shoulder blades should be increased. Softservices at the minute. Then repeat on the right side.
- Take a horizontal position, bend your knees. On the exhale lift your pelvis and abdomen tighten. Secure to 30 seconds, and then descend.
- Lie on your back, pull your knees to body, hands in addition to around the sides. Lift the pan and a little bit be careful the right, when the knee is compressed. Then repeat for the left side.
- Please take a horizontal position, bend your legs. Then expand your knees to the right, and the hands – on left hand side. Repeat for the left side.
All exercises are recommended to do 20 times.
Supplement exercise can be aerobic with the chest expander. These movements are working on different muscle groups for printing and unload the spine. The Program of training with using the expander:
- Lie down, the legs fasten to the expander, drag-is for handles. Lift your legs at an angle of 90°, while the handle of the simulator to pull in the stomach. Lower your legs, but not completely, and at a distance of 5 cm from the floor.
- Sit down, pull the leg, grasp the handles, smoothly bend back, to head touched the floor.
- On the exhale, lift your body, bend your legs, issues to them to handle the simulator.
This is an effective complex along with diet will help remove the fat belly and hips.
Light and easy for the lazy
There is a special complex for people who do not want to spend a lot of time on teaching and lose weight. Exercises, with which you can gradually remove the excess, for the lazy:
- Stand up, my back and legs are straight. Alternately lifting his feet, that your knees were at the level of the belt.
- Take a horizontal position, arms along the body, alternately pull your knees to your chest.
- Lie down, lift legs 20-30 cm and breed them, such as scissors.
- Take a horizontal position, hands behind head, leg lift, bend, lift the shoulders and shoulder blades. Start pumped forward, and then backward.
- Stand with knees bent, arms set forward at chest level. Slowly turn to the left, and then to the right.
- During the inhale, tighten the abdomen, softservices for 30 seconds, then exhale and relax.
The execution time of each exercise – 15 to 30 seconds. Later their duration can increase.
Other ways to stimulate fat loss
Methods of exercise for weight loss belly and sides are different, however all should be rhythmic. Because the fats faster you will burn during the accelerated work of the heart. Just for such cases is the body shops fat tissue. When performing exercises at a fast pace accelerates the burning of fat. Burning fat you are going to accelerate the heart rate and maintain it for a long time. Such exercises include running, swimming, exercise cardiovascular equipment local, jumping on the rope. You can choose any convenient for you method of weight loss or alternate them. To speed up the weight loss in the abdominal area and the hips, you can use fat burners. This is a special supplements that contain caffeine, synephrine, yohimbine and so on, Is to accept before the training, accelerate the burning of fat. The most soft and effective fat burners for women is L-carnitine. Do not look at the very quick results, be patient, regularly work out and eat properly. In the matter of the selection of the most appropriate complex of exercises to remove excess fat, it is better to turn to an expert.
The main conclusions of the
So, to lose weight only on your stomach or on the hips will not work, so how the body burns fat evenly throughout the body. To faster to get a slender, trim waist, rotate, hula hooping, perform exercises for the muscles of the press, spend cardio. And it is best to combine a complex exercise with jogging, biking, swimming, aerobics, etc. How often do the exercises to perform at home or in the gym, you need to decide for yourself, with regard to the desired result (lose weight, tighten, press button, keep fit). However, all your efforts will be useless if you do not reduce the caloric value of the diet, and not to arrive at the correct balanced diet. In order to speed up the process of weight loss, you can use the special accessories.