The fat in the abdomen consists of two layers - surface (subcutaneous) and deep (internal). The deep layers of fat grow very actively, and its large reserves are associated with the development of many chronic diseases such as diabetes, arterial hypertension and metabolic syndrome. So for your health, we will figure out how to burn fat in your stomach.
Best exercise for belly fat burning
Media exercises (for example, twisting) do not help burn fat in the stomach, but only strengthen muscle. Their execution time is a waste of time until the muscle is covered with fat. Weight loss and side exercises are most effective at hitting fat?
To get rid of stomach and side fat, it is necessary to burn calories. With diet, changing your stomach is extremely difficult, so you need not only to eat less, but you also need to move more. In this regard, the best way to burn fat is cardio. In response to aerobic exercise, the deep response of fat is best, and first start leaving after intense training. Studies have shown that aerobic exercise for weight loss also leads to overall weight loss. You can burn fat with the help of regular exercise (even without any diet), but in this case the results are not that impressive. In addition, people who regularly train have less fat deposits at their waists than those who live a sedentary lifestyle.
Training to burn fat in the stomach - How to correctly
- The more you train, the faster you will lose weight and burn more fat. Training for 30-60 minutes a few days a week.
- If your health allows you to do so, support high intensity. It turns out that high-intensity training fights fat more effectively than moderate-intensity exercises. It also brings more benefits to the cardiovascular system. Therefore, the training heart rate is 60-85% of the maximum allowable pulse. If you are a beginner, start with low-intensity exercises. If you want to develop endurance, you have to increase your intensity. Use a heart rate calculator to determine the pulses you must train.
- Use the simulator or do exercises to burn fat in the open belly. The best training is the one you like, which corresponds to the level of physical exercise and ensures safety and effectiveness. Try walking, running, jogging (jogging), cycling, swimming, Scandinavian walking, etc. If you want to achieve the maximum results, run at a fast pace. If you have problems with your joints or back, consider a lesson on an ellipsoid or exercise bike. Also, consult your doctor for a compilation of training programs, which will help burn fat in the stomach and strengthen health.
- If you are in very good condition, try high-intensity interval training. It involves alternating exercises of low and high intensity for about 20 minutes. This training is only suitable for people with fairly high training levels and is a very effective way to burn stomach fat.
- Include 2 strength training sessions per week in your plan. Yoga and Pilates also fall into this category. Exercise, to take on the burden, can eliminate the stomach and sides, can increase strength and muscle, but will not help burn a lot of abdominal calories and fat. They will also prevent loss of muscle mass during weight loss. After all, after the fat leaves, you will need to relax and squeeze the pressure!
- Choose the right music. Research has proven that music helps to process longer, deeper, and reduces fatigue. Additionally, it makes it easy for you to comply with regular training.
Physical exercise to lose weight and the side of the house
We discovered how to burn fat in the stomach. Weight loss and side exercises can lead to the best results. But everyone's personal characteristics are always preserved. Moreover, it is not always necessary to take strict measures to burn fat in the stomach. Sometimes, it only takes some changes to your lifestyle to solve this kind of problem. If you do not eliminate fat in your belly in time, fat in the abdominal area can lead to negative health consequences. That said, consider strengthening your abdominal muscles and proper nutrition in advance, you can look good at any time of age and keep your stomach flat at any time of year.
Losing weight and side exercises may be the best way to get rid of fat deposits in your stomach. If you are really seriously configuring to get results, you need to allocate 1 hour a day to train. There are effective exercises to lose weight on the abdomen and sides, but, in this article, we will consider the 10 simplest ones that can be performed at home.
distortion
Nothing can easily burn the fat of the stomach like a twist. According to many fitness experts, this exercise ranks first in this regard. Make sure to include it in your training program.
Lying on your back, bend your legs and place your feet on the entire surface. Put your hands on your head or hold your chest. Take a deep breath. Exhale and raise your body. After lowering your body, take a deep breath again.
Beginners need to perform 10 repetitions through 1 method. Perform 2-3 methods per day. Watch the video above to learn more about distorted execution techniques.
Twisted body
Once you learn to perform classic twists, you can continue to make more effective changes – twisting as the shell rotates.
In this exercise, you need to turn your right shoulder on the left without tearing the left side of the floor.
At the beginning of the training, 10 repetitions were performed by 1 method. Try to perform 2-3 methods per day. Please refer to the video above for more information on the execution techniques of case rotary twist.
Tilting twist
This exercise is very similar to the previous one, but only here you need to turn toward the shoulders in the same direction as your shoulders while doing all the movements at the same time. Spit is designed to exercise oblique abs.
Try to perform 2-3 methods from 10 repetitions per day. Please refer to the video above for more information on techniques for performing tilt distortion.
Reverse twist
You may have noticed that burning fat in the stomach involves performing various twisted choices. Now it's time to get familiar with the opposite. This is a very effective exercise, especially for women.
It's very similar to the previous similarity, but here you need to raise your legs at the same time as your body. Such an action helps to be especially good in the lower media. Watch the video above to learn more about performing reverse warping techniques.
Twist with raised legs
Lying on your back, lift your legs up and cross them so that one knee is above the other. Inhale and tear your body off the floor. Exhale slowly.
Perform 12-16 repetitions in 2-3 methods. Please refer to the video above for more information on the execution techniques of twisting your legs upright.
Twisted with "bike"
Don't worry, you won't need a bike!
Lying on your back, putting your hands on your head or holding the side. Tear off the floor and bend your knees. Put your right knee close to your chest, then straighten your left leg and stretch it forward. Then place your left knee close to your chest, then straighten your right leg and pull it forward. Alternative sports, as if you were a pedal.
Planck and roller
The barbell with rollers is designed to strengthen muscles in the abdomen, hips and lower back. Place your knees and elbows on the floor and lower your calf to the roller. The gaze should move forward. Save breathing. Then tear your knees off the floor and take the bar position. Stay in this position for 30 seconds, then you move backward and walk at the same time.
Lying on the side floor. Keep the weight of your body on your right elbow and right leg. The elbow should be perpendicular to the shoulders and the left leg should be on the right. Don't touch the hips on the floor. Save about 30 seconds of position, and this time increases it to 1-2 minutes over time.
Repeat the other side of the body.
When in the indicated position, you can lift and lower the top leg. This allows not only the press but also the hips.
walk
Aerobic exercise is one of the best ways to burn calories and eliminate body fat. Walking is a must be one of the earliest exercises included in the training program. If you combine a 30-45 minute walk with proper nutrition every day (or at least 4-5 days a week), you will soon notice positive weight changes very quickly. This low-traumatic activity accelerates heart rhythm and metabolism. Also, walking is great for beginners.
running
You should work hard to avoid your body adapting to the load, which means you will change the type of activity regularly. How about running? After all, this is a great way to speed up your heartbeat, burn calories and eliminate belly fat!
jogging
If for some reason running is not for you, try jogging. Studies show that burning fat in the stomach is better than strength exercise. Additionally, this is a grand aerobic activity that can also be used to maintain good physical shape.