The most effective exercise for belly weight loss

Everyone has probably heard about body fat that occurs in any person, regardless of gender and age, but it is important to understand that this is a serious threat to the body, which should not be neglected. The seriousness of the phenomenon is evidenced by the fact that in medicine even a separate direction has emerged that masters this problem - morphomedicine. Scientists around the world are exploring the causes of obesity and developing effective exercise complexes to combat it. In this article, we will look at the causes of body fat, as well as the simple daily exercises required for a healthy and beautiful body.

Reasons for the appearance of fat

Since the topic has already been sufficiently studied and even has its own medical terminology, we will consider the main factors for the appearance of fat in the waist area:

1. Overeating- the first and most basic reason that your body ceases to suit you. Firstly, if you constantly overeat, a person is threatened with distension of the stomach, and he has to consume more food again: this turns into a vicious circle. Secondly, with systematic overeating in the blood in women, the level of the hormone cortisone increases, which slows down the processing of fats and carbohydrates.
2. Women can be let down by the hormone adrenaline- with its sharp increase, a huge amount of insulin enters the body, which, in turn, ensures the metabolism of carbohydrates and participates in the formation of fats. Insulin synthesizes glycogen, in fact, it contributes to the formation of glucose stores in the liver. However, its increased production does not allow internal fat stores to be broken down.

3. Excess trans fatscontained in margarine, buns and all kinds of fast food, accumulates on the stomach in fat folds. This is the most dangerous type of fat - even the most naturally slender figure will be spoiled if you consume these unhealthy foods in large quantities.
4. Men should not abuse beer., after all, it has long been no secret that it is it that disrupts the work of the testosterone hormone. This characteristic male hormone effectively fights the accumulation of excess fat (if left unchecked).

Did you know?It has long been proven that rapid weight gain after quitting nicotine is a myth. Smoking speeds up your metabolism, but not to the point that obesity occurs after you quit.

Why visceral fat is dangerous

Visceral fat is more than just accumulations of fatty deposits on the sides and belly. It is fat that coats the internal organs, disrupting their function. Blood and lymph cease to circulate in sufficient volumes, the flow of oxygen slows down, which entails serious consequences for the body:

1. A person begins to malfunction in the respiratory system (shortness of breath appears), he experiences increased fatigue.
2. There are problems with the lungs, liver, gastrointestinal tract and heart muscle.
3. There is a risk of diabetes, as well as cancer.
4. Disruptions in the hormonal system. In women, as a result, it is impossible to conceive and bear a child.

Contrary to popular belief that only genetics controls our body, science proves the opposite. The body can be larger or thinner, but its health depends on our lifestyle. Physical activity and proper nutrition, which are often talked about on TV and on the Internet, have not really lost their meaning to this day.

Exercise efficiency rules

Do not neglect exercise, but if you have already acquired significant body fat, then an effective set of exercises for weight loss specially selected by doctors will help you. To make these simple exercises more effective, you need to do them regularly, as well as to the limit of your abilities - the muscles should be tense as much as possible.

In addition to physical activity, proper motivation is also necessary, that is, a positive attitude. If you have a goal and you are ready to move towards it despite your own difficulties or the reactions of others, then do any exercises with a smile and a good mood.

In this case, do not forget that the result will have to wait a while. Losing weight in a week is possible, but this is unlikely to be your ideal right away.

Did you know?People who have lost weight sleep much better. In turn, healthy sleep promotes efficient fat burning.

Finally, proper nutrition should become your companion for a long time, and better if it will be forever. Give up junk food like fast food, do not accumulate harmful trans fats in the body, eat more vegetables and fruits. If, out of habit, it will be difficult to make up your diet 80% of the right food, then make it at least 50%: when the habit is formed, increase this value.

Slimming exercises for beginners

No matter what part of the body your efforts are directed to, any workout is based on three principles: first, the warm-up, then the workout itself, and at the end, the cool-down - the final part. The whole set of exercises is carried out according to the "top-down" scheme and ends with stretching. When you are just starting to enter the training rhythm, it is important not to fulfill the standard, but to achieve the preparation of the body.

Therefore, for the first few sessions, just do the exercise as much as you can until the tingling sensation appears in the muscles. Then you need to take a break from breathing exercises and move on to the next exercise. Over time, the body will get used to it, and 20 repetitions will no longer be difficult for you.

At home

You don't have to spend money on fitness centers to lose weight. Today we will consider what exercises should be done to achieve maximum and quick effect.

"Bicycle"

This exercise is a combination of static and dynamic loads. Correct execution guarantees pumping of the middle part of the press, as well as additional tension in the muscles of the hips, spine and lower back.The simplest, or basic, way of doing a "bike" is as follows:

• you lie on your back, your hands are behind your head, you press your lower back tightly to the floor, your legs are bent at the knees and stand on the floor;
• now you need to tear your legs off the floor, working with the abdominal muscles, and lift them up (without unbending your knees);
• then the upper part of the body comes off the floor, and your task is to reach the right knee with your left elbow, linger for a couple of seconds, then change sides.

It is recommended to do three sets of ten repetitions, with small pauses between sets - no more than 30 seconds. Your task is to work out the muscles slowly and of high quality.

Among the possible mistakes during the exercise, the most common and dangerous is to pull the neck to the knees, instead of doing it with the body.

Important!Do not lock your hands together, otherwise you will increase the load on your neck and cause yourself pain in the cervical spine.

And remember that in this exercise we do not swing the legs, but the abs - you should not transfer the main load to them.

Twisting

The exercise is done like this:

• starting position - lying, hands behind the head. The loin is close to the floor, the legs are bent at the knees and the feet are also tightly pressed to the floor;
• as we exhale, we hold our breath, then raise our head and shoulders, as if pulling them to the stomach;
• we linger in this position for a few seconds, then return to the starting position.

You should not try to improve the exercise and twist the body in the process of doing it: this way you can accidentally displace the intervertebral discs.

Diagonal crunches with a ball

Such an exercise immediately covers a whole complex of muscles: the inner side of the thigh, the lower part of the press and the oblique muscles of the abdomen.

It is performed in a standing position:

• you are holding a ball or other weighting material, your arms are raised above your right shoulder, and your left leg is bent at the knee, forming a right angle to the floor;
• exhaling, lower your hands with the ball obliquely, to the left thigh, while inhaling, return them to their original position;
• keep your back straight, and also keep balance, for which the named muscles will be used;
• after a short break (30-40 seconds) repeat the exercise on the right leg.

"Bridge"

By doing the bridge, you force all the abdominal muscles to work, providing yourself with a beautiful abs and a pronounced waist. There are several options for this exercise, they are quite easy. Let's consider the main ones:

1. Gradual:lying on the floor, straighten your arms along your body, and bend your legs at the knees and place them shoulder-width apart. Then raise your hips as high as you can. Hold for a few seconds, then gently lower yourself. The exercise must be repeated at least 30 times.

2. Narrow:lie on the floor with your feet together. Straining your gluteal muscles, lift your pelvis up as much as possible. The main thing is to make sure that your legs do not move apart in the process.
3. One leg:starting position as in a gradual bridge. Next, the right knee is pulled up to the chest and fixed in this position. Now you need to tighten the hips of both legs, forcing the buttocks and abs to work. Lock in the highest possible position for 2-3 seconds and gently lower yourself. Recommended 20 sets for each leg.

Plank

The plank refers to exercises for static loads. In fact, this is a handstand, but at the same time it is necessary to keep the abdominal muscles and buttocks in tension. Your task is to hold out in the correct position for the maximum amount of time.

Important!First, make sure that you get into the position correctly, and only then do the exercise for a while. Otherwise, there is a danger of harming the spine.

The correct plank is done with outstretched arms. But for beginners, an option was invented with bent elbows and clasped hands in order to practice holding your body and finding your balance. In this case, it is recommended to do 3-4 sets of 15 seconds with breaks of 30 seconds. Further, the time gradually increases.

Performance:

• elbows are under the shoulders, legs are elongated and straight, socks rest on the floor;
• the body should form a straight line, so do not raise the pelvis too high, but also do not sag in the lower back;
• the hips are, as it were, pulled inward, collected, the shoulders are straightened, the head looks down and straight, there is no need to twist it;
• the press is tense, the buttocks too;
• the weight is concentrated on the elbows and toes, the breathing is even - watch this, because due to the concentration on the technique, many do not notice how they are holding their breath.

There is also a side plank, where you stand on one arm bent at the elbow, and the other lies exactly along the body. Legs are placed on top of each other or one leg slightly in front of the other. The principle is the same - the body should form an even straight line, the pelvis is tucked up, the muscles of the press and buttocks are tense. It is important to ensure that the buttocks do not relax and do not pull the body back, upsetting balance.

Finally, the most difficult plank is on outstretched arms. It also has a straight and lateral, the execution technique is the same as in the previous exercises, only the body weight this time is concentrated in the palms and on the socks.

"Vacuum"

This exercise has gained popularity relatively recently, but due to its high efficiency, it already has fans all over the world. The point is to create a kind of vacuum in the abdomen:

• you stand straight, take in more air into your lungs, and then exhale, drawing in your stomach as much as possible;
• if at the same time you have the feeling that the navel is stuck to the spine, then you are on the right track. Then you just need to hold out for 10 seconds;
• you need to inhale air after exercise slowly, through the nose, gradually relaxing the abdominal muscles.

Between sets (3-4 times), you need to breathe deeply several times. Of course, the vacuum is done on an empty stomach.

This workout is good for your transverse abdominals by making your waist more pronounced and your abdomen flatter. Since the static load is supplemented by correct breathing, the effectiveness and benefits of the exercise are increased.

Leg curls

It is also called "reverse twisting":

• the starting position is the same as for normal twisting;
• now, on exhalation, it is necessary to tear off not only the shoulder girdle from the floor, but also to raise the pelvis - that is, the legs and shoulders tend to each other;
• freeze in this position for a couple of moments, then exhale and take the starting position.

There is a standing twisting option:

• starting position - you stand straight, legs are brought together, arms are straightened and raised up;
• then, as you exhale, you lift one leg, at the same time trying to reach with your fingertips to your toes. At the same time, it is important to perform all actions slowly, not to hunch your back, watch out for straight arms and legs;
• lowering your leg, you can inhale calmly.

Recommended 10 sets for each leg.

Japanese technique (using a towel)

The modern method of the Japanese doctor Fukutsuji helps not so much to cope with excess fat on the sides, but to return the separated pelvic bones to the correct position, as well as to stretch the spine.

The method is based on using a rolled towel:

• the roller is placed under the back at the level of the navel to a person placed on a flat hard surface;
• at the same time, the arms are extended upward, creating a straight line with the body, and the palms are turned downward and placed with the little fingers to each other;
• legs are spread apart shoulder-width apart, feet are deployed so that they can be pressed against each other with thumbs;
• then you just need to lie in this position for five minutes.

The Japanese technique already has many positive reviews regarding the cessation of back pain and waist reduction. The method itself is based on the observation that with age, the bones of the pelvis and hypochondrium in humans begin to "disperse", and the intervertebral discs flatten from constant stress and a decrease in the level of collagen in the body. By tightening the bone apparatus, you help your body to get in shape, because everything is interconnected. In combination with other exercises, the Japanese technique gives real results in just a week.

Respiratory

Proper breathing is the key to a constant and powerful flow of oxygen into your body. Due to this, the muscles that we strain to create an ideal figure work better. Spending half an hour a day on exercise and 15 minutes on breathing exercises, you will have a complex positive effect on your body.

The most popular today are body flex and jianfei gymnastics (which literally means "lose fat" from Chinese).

Did you know?You can gain weight by eating low-fat foods. Healthy dairy vitamins are poorly absorbed without fat. In addition, low-fat foods are high in sugar.

Bodyflex is an American adaptation of yoga in relation to the needs of those who are losing weight. The diaphragmatic breathing system is suitable for any age and body condition, takes very little time (15 minutes a day) and not only improves waist size, but also actively fights wrinkles and fat deposits on the hips.

The main nuances are:

• correct exhalation through the mouth, as if you are squeezing out unnecessary air from yourself;
• a sharp, noisy inhalation through the nose with a tightly closed mouth. When the lungs are filled to capacity, it is necessary to stay in this state for at least a few seconds;
• sharp exhalation of waste air through the mouth by pushing it out with the diaphragm and stomach. You need to push the air sharply and quickly;
• holding your breath (difficult stage), when you need to stop breathing through both your nose and mouth, and begin to draw in your stomach, leading it to the back and under the ribs;
• inhale through the nose. When the stomach is already "stuck" to the back and you can no longer go without air, just release the muscles and relax, allowing the air to fill your lungs.

All body flex exercises are performed in combination, in the order indicated.There are many more exercises for different muscle groups, such as "cat", "swallow", familiar to us from childhood, but losing half of their effectiveness due to improper breathing.

Jianfei is advertised as a passive weight loss technique. Breathing exercises improve metabolism, oxygenate the body, stimulate general tone and relieve fatigue. There are several exercises in the complex: "wave", "frog" and "lotus". For example, the former reduces hunger, which, of course, contributes to weight loss:

• lying on the floor, bend your legs so as to place your feet flat on the floor surface;
• distribute palms: one on the chest, the other on the stomach;
• breathe slowly now;
• on inhalation, the stomach is drawn in, and on exhalation, you need to try to inflate it.

If you feel dizzy, change your breathing rate or pause.

Cardio workout

Cardio is not about eliminating body fat, but about converting glycogen stores into energy for a healthy body. These workouts work only in combination with proper nutrition, since losing weight is part of the body's recovery after exercise, provided there are a lack of calories.

The most effective are crossfit, various aerobics, jumping rope, swimming.

Did you know?15 minutes of jumping rope will replace a full hour of running.

In the gym

1. Classes on the orbit track (ellipsoid).Correct position - legs slightly bent, arms at chest level, head looking straight. If you have chronic diseases of the cardiovascular system, it is imperative to consult a doctor before starting classes.
2. Exercise bike.Effective on the thighs and sides, tightens the buttocks. When leaning forward, you will work all the muscles, leaning back - make only your legs work.
3. Swings on a static trainer.While standing, grab the handle, leaning slightly forward with the body. Place the leg on which the emphasis is placed on the stand, and the free leg behind the roller. Inhale, take the thigh of the free leg back, freeze for a few seconds and smoothly return to its original position.

Additional loads

1. Running / brisk walking.Jogging is not recommended for people with very heavy weight, as this places too much stress on the spine and joints.
2. Leisure.Play beach volleyball, play badminton, kick the ball in the stadium. All this will strengthen health and add endurance to the body.
3. Swimming.
4. Family cycling.These are some of the best family moments and health promoting.
5. Walking up stairs or uphill.Joint training of muscles and the respiratory system.
6. Attending boxing lessons.In addition to the general tone, such an event will give self-confidence.

City dwellers, whose bodies are weakened by constant stress and sedentary work, bad ecology and unhealthy diet, absolutely need to take care of their health. Just 30 minutes of simple exercises a day can dramatically change your life, you just need to choose them correctly and do them regularly.