If you have no time at the gym, try to do exercises for slimming the stomach at home. Simple, but effective movements, developed by specialists, will help to bring the figure in order.
- 1 How much will it take?
- 2 Why fat is deposited on the stomach?
- 3 What is visceral fat and how dangerous is it?
- 4 10 exercises for beginners
- 5 Aerobic exercise
How long will it take?
Let us finally stop deceiving themselves and believe in the miraculous tales of the rapid weight loss with the help of two or three magical exercises( pills, herbs and so on.).With fat deposits accumulated over the years, it's not so easy to part. As the stomach is a problem zone, and to remove surpluses in this place is hardest of all.
Even if the stomach has only just started to sag, it takes at least a couple of months to bring the muscles into tone. To bring in the ideal order of very weak muscles, you have to work at least six months.
However, torture yourself with exercises until exhaustion is not worth it. At least because it may not have the best effect on your health. Enough regular classes a day for 30-40 minutes a day. Subject to a change in diet, of course. Otherwise, you just will not be able to burn the incoming calories.
Tip! Do not start practicing tomorrow or Monday, but today. An organism that has received a decent dose of endorphins - pleasure hormones - will immediately perk up, and you will have a good mood and will have the strength to continue fighting.
Why is fat stored on the abdomen?
Before taking any measures to combat the fat deposits in the abdomen, it is necessary to understand where they come from, and what to do to continue to get rid of this problem. After all, excessive accumulation in this area is not only outwardly unattractive, but also fraught with the development of quite serious diseases.
The causes of excessive clustering in the abdominal region can be:
- genetic predisposition;
- hormonal failure, including an excess of cortisol( male hormone) - because it is for the male figure characterized by accumulation of fat in the abdomen;
- no physical activity.
Get a hormonal failure easily. It is enough to lead an "unjust" lifestyle, overeat and not let the body get enough sleep. Then, having recollected, it is necessary to mock diets for a couple of months, limiting the most important for the body products, and so only aggravate the situation.
Doctors' advice that most diseases we earn only by malnutrition, have long been no longer frightening us. Phrases that "overeat" and "eat at night" is harmful and you need to adhere to a "balanced diet" are so familiar that we simply stop paying attention to them. Although a healthy lifestyle - that is, a balanced diet and exercise - the only way to restore not only your own figure, but also health.
Advice! Stop listening to fairy tales about magic tablets, wonderful belts for weight loss and bads. To achieve a meaningful result, you must work on yourself and completely change your lifestyle. There are simply no other effective and, most importantly, safe means.
What is visceral fat and how dangerous is it?
Physicians divide fatty deposits into three types:
- intramuscular: the first two species are the least dangerous;
- visceral, localized precisely in the abdominal cavity and enveloping all internal organs, squeezing them and leading to serious changes;It is in this form of fat that "bad" cholesterol accumulates.
Fats in reasonable quantities are necessary for the body. With the help of them fat-soluble vitamins are assimilated. A small layer of fat accumulates all the harmful substances that came with food.
Subcutaneous and intramuscular fats, in fact, are an energy store. They protect the body from the cold, and the internal organs - from injuries. With visceral everything is much more complicated. It is his accumulation that leads to the development of atherosclerosis, diseases of internal organs, heart diseases and diabetes. Doctors say that every centimeter added at the waist takes us a year of life.
Advice! It is proved that the burning of fat takes place most intensively at night. Therefore, if you want to lose weight - not only eat right, but get enough sleep.
10 exercises for beginners
One who has been involved in sports for a long time has long picked up his own set of exercises, ideally suited to him. For beginners, we suggest using the advice of fitness trainer Gay Gasper, who developed simple but very effective exercises for the abdominal muscles. However, we repeat - to make the effect obvious, it will be necessary to conduct the training regularly.
Tip! It should not be in the first few seconds immediately load the muscles. Before the beginning of any training, be sure to warm up.
To perform this simple exercise, you need to lie on the floor and bend your legs in your knees. The feet must completely stand on the floor. Hands are put behind the head. Press a little tense. On inhalation - it is important - we lift the shoulders off the floor, stay in this position for two counts( one, two), and then again sink on the exhalation to the floor. As well as all the subsequent exercises, we repeat 10 times.
The chin during this exercise should not be omitted. The elbows must be in line with the shoulders. Work is only necessary with the press - buttocks at this point should be relaxed. In fact, all other exercises will be complicated variations of the first with the elaboration of the remaining muscle groups.
After the first exercise, let the muscles rest again - lying on your back, stretch out your arms, inhale and lower them.
Advice! If the exercise is difficult for you, simplify it by making it with your arms crossed at the wrists. In the future, when the muscles are strengthened, you will be able to carry out its full version.
Lifting the legs
Now start working on the bottom press. This exercise is also done lying down. First, lift the legs bent at an angle of 90 degrees. Hands are bred to the sides, hands are pressed to the floor. Without hurrying, we draw in the belly, raise our hips a couple of centimeters from the floor( the legs remain bent) and return to the starting position.
A little rest, we will stretch and again we will continue the occupation. The back with this exercise should not be torn from the floor. The whole work should be performed by the abdominal muscles. When you fully master these movements in subsequent workouts, complicate them by lifting the legs that are not bent, but fully straightened.
Tip! As soon as you feel that your muscles are stronger, pauses and rest between repetitions can be removed.
Torsion and lifting of the legs
We have already completed the first and second exercises that we have already mastered. Lying on my back as well as in the second exercise, we bend our knees and spread our arms wide apart. Straining the press. In this position, we need to lift both the shoulders and the buttocks above the floor.
Exhalation during the exercise is done at the time of greatest stress. Breath is even. Elbows forward do not pull. Again, break and relax the muscles for 1-1.5 minutes. We continue these exercises.
Advice! To do sports with someone a couple easier. Get the support of a friend or colleague and start to figure out your figure together. You can help each other with advice and share the results of achievements.
These movements will help you to work oblique muscles. The starting position is similar to the position in the first exercise. Lying on my back, we slowly bend our knees. We press the feet to the floor. The hips are slightly apart. Hands behind the head. They do not need to be clamped, it's enough just to press them tightly to the head.
On exhalation we begin to gradually begin to drag first one, and then the other shoulder to the opposite knee. Another elbow remains on the floor, helping to keep us in balance. Buttocks from the floor do not come off. Raises only the upper part of the back, the back in the waist area remains tightly pressed to the floor. We do not lower the chin. Also 10 repetitions.
Tip! You can simplify the exercise if you do not get your hands behind your head, but just drag them to the opposite knee. A more difficult option is to raise and cross legs.
Twisting with the attack
The laying position. Feet stand on the floor, legs bent at the knees. Hold your hands behind your head. We pull alternately one or the other leg to the chest, while lifting the back. The second leg to keep the balance is still bent at the knee, and the foot is on the floor.
Looking forward. Exhalation when flexing, inhaling when returning to its original position. We do not knock the breath. The same for the second leg. We do 5 movements for each leg.
If you want to ease the exercise, stretch your leg up. A more complicated variant with lifting of both legs. In this case, when the first leg works, the second one is unbent.
Tip! It's important every repetition. Even if you are tired, force yourself to make a move one more, one last time.
Slightly modified movements, familiar to us even from physical education classes, excellently work out the lateral muscles. We bend the legs so that the heels are closer to the buttocks. Hands behind the head, shoulders off from the floor. First, straighten one leg so that the angle between it and the floor is 45 degrees. At the same time, we drag one shoulder to the knee of the bent( opposite) leg.
Straighten the bent leg, bend the second one and repeat the movements, but with the other shoulder. We repeat 10 times without pauses.
Tip! For the best results, it is not the quantity, but the quality of the exercises that are done, that is important. To fully load the muscles, the movements should be slow and unhurried.
Swaying with socks
A fairly complex exercise that gives the maximum load on the press. Lying on his back, we put our hands behind his head and raise his legs bent at an angle of 90 degrees. At the same time, the socks are drawn. We tear off the upper back from the floor. We lower one leg, touching the floor socks. Then we return it to the starting position and lower the second leg. Let the workouts become your good habit
On inspiration, the back is pressed to the floor. On exhalation - we rise upwards. We do not lower the back during the execution of the movements.
Tip! If you find it difficult to do these movements, try to bend your legs at first, without lifting your shoulders from the floor. Further complicate the exercise, making it with arms outstretched over your head.
Exercise for working out the entire press. In the prone position, knees are slightly bent, feet on the floor, hands behind the head. Tear off the shoulders from the floor and begin to rotate the body of the body in one or the other side for 5 times, without pause. Each time you need to make a full circle.
The pelvis is not torn off the floor. We keep the equilibrium with the feet pressed to the floor. Exercise is done as slowly and clearly as possible. Exhalation - rose. Breathe - went down.
Tip! Excessive overvoltage is not permissible. It will only lead to the fact that you quickly get tired and can not finish the whole complex.
Deflection with bent knees
Bleed the muscles of the press and back. For this, we kneel. Elbows should be bent and leaned on the floor. Under them you can put a small pillow or a soft towel.
We tear our knees from the floor, holding only on the elbows and toes of the feet. The back is straight. Count to three and carefully return to the starting position.
Advice! All exercises for abdominal muscles can be done both for women and for men.
Lifting the legs
Lie on your stomach. Hands bent at the elbows. Socks stretched out feet rest on the floor. Rise in this position above the floor and stretch into a string so that each of your muscles is tense. The back should not sag. Return to the starting position. Repeat the exercise.
Tip! Never hump - otherwise the stomach will immediately start to sag. If you have weak back muscles, add several posture exercises to the complex.
With the help of the above exercises, you can significantly strengthen the press, get rid of the sagging abdomen and put in order the internal organs. But, if you have a serious problem with weight, be sure to connect aerobic exercises - exercises in which oxygen is burned intensively. After all, with his participation consumes the maximum amount of fat.
. Therefore, if you want not onlyStrengthen the muscles, but also in the shortest time to part with the hated fat deposits, go in for sports walking, running, swimming, skating, volleyball, football, hockey or dancing. Together with proper nutrition, they can help you quickly get rid of weight problems.