The most effective exercise for belly weight loss

Everyone has probably heard of the 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 overlooked. The severity of the phenomenon is evidenced by the fact that in medicine a separate direction has also 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 necessary for a healthy and beautiful body.

Reasons for the appearance of fat

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

1. eating too much- the first and most fundamental reason your body stops adapting to you. Firstly, if you constantly overeat, a person is threatened with stomach distension and has to consume more food again - this turns into a vicious cycle. Secondly, with systematic overeating in the blood of women, the level of the hormone cortisone increases, which slows down the processing of fats and carbohydrates.
2. Women can be disappointed with 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, contributes to the formation of glucose reserves in the liver. However, its higher production does not allow the internal fat reserves to be broken down.

3. Excess trans fats, contained in margarine, sandwiches and all types of fast food, settles on the stomach in folds of fat. This is the most dangerous type of fat - even the most naturally slim figure will be ruined if you consume these unhealthy foods in large quantities.
4. Men shouldn't abuse beer.It hasn't long been a secret, after all, which is what disrupts the work of the hormone testosterone. This characteristic male hormone effectively fights the accumulation of excess fat (if not controlled).

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 where obesity occurs after quitting.

Why visceral fat is dangerous

Visceral fat is more than just accumulations of fat deposits on the hips and belly. This is the fat that covers 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. Disorders of the hormonal system. Consequently, in women it is impossible to conceive and have a child.

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

Exercise efficiency rules

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

In addition to physical activity, adequate motivation is also required, i. e. a positive attitude. If you have a goal and are ready to achieve it despite your difficulties or the reactions of others, then do any exercise with a smile and a good mood.

At the same time, 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 such as fast food, do not accumulate harmful trans fats in the body, eat more fruits and vegetables. If out of habit it will be difficult for you to make up 80% of the right food in your diet, then make it at least 50%: when a habit forms, increase this value.

Slimming exercises for beginners

Whatever part of the body your efforts are directed at, any workout is based on three principles: first, the warm-up, then the workout itself, and finally, the cool-down, the final part. The whole set of exercises is performed according to the "top-down" scheme and ends with stretching. When you are just starting to get into the rhythm of training, it is important not to meet the standard, but to achieve body preparation.

Therefore, for the first few sessions, do the exercise as much as possible until the tingling sensation appears in the muscles. Then you need to take a break from the 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 see what exercises should be done to get the maximum and quick effect.

"Bicycle"

This exercise is a combination of static and dynamic loads. Proper execution ensures pumping of the central part of the press, as well as additional tension in the muscles of the hips, spine and lower back.The simplest, or elementary, way to make a "bicycle" is as follows:

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

It is recommended to do three sets of ten repetitions, with small breaks between sets, no more than 30 seconds. Your job is to train the muscles slowly and of high quality.

Among the possible mistakes during 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 pain in the cervical spine.

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

twist

The exercise is done like this:

• starting position - lying down, hands behind the head. The kidney 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 remain in this position for a few seconds, then we return to the starting position.

You should not try to improve the exercise and twist the body in the process of performing it - this way you can accidentally move the intervertebral discs.

Diagonal ball crunches

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 weight material, your arms are raised above your right shoulder and your left leg is bent at the knee, forming a right angle with 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 maintain balance, for which the named muscles will be used;
• after a short pause (30-40 seconds) repeat the exercise on the right leg.

"Bridge"

By doing the bridge, you force all your abdominal muscles to work, equipping yourself with 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:lie on the floor, stretch your arms along your body and bend your legs at knee height and spacer shoulder width apart. So lift your hips as high as you can. Hold the position for a few seconds, then gently lower yourself. The exercise must be repeated at least 30 times.

2. Strict:lie on the floor with your feet together. By straining the gluteal muscles, raise your pelvis as much as possible. The main thing is to make sure that the legs do not move apart during the process.
3. A 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 squeeze the hips of both legs, forcing your glutes and abs to work. Lock in the highest possible position for 2-3 seconds and lower gently. 20 sets recommended for each leg.

Plank

The plank refers to exercises for static loads. Actually, 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 period of time.

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

The correct plank is done with outstretched arms. But for starters, an option was invented on the elbows bent and locked in a lock to practice holding the body and finding balance. In this case it is recommended to perform 3-4 sets of 15 seconds with pauses of 30 seconds. Also, the time gradually increases.

Performance:

• the elbows are below the shoulders, the legs are elongated and straight, the socks rest on the ground;
• 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, gathered up, the shoulders are straightened, the head looks down and straight, it is not necessary to rotate it;
• the press is tense, even the buttocks;
• the weight is concentrated on the elbows and toes, the breathing is uniform - look at this, because due to the concentration on the technique, many do not notice how they hold their breath.

There is also a side bar, where you stand on one arm bent at the elbow and the other is located exactly along the body. The 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 a uniform straight line, the pelvis is raised, the muscles of the press and buttocks are tense. It is important to make sure that the buttocks do not relax and do not pull the body back, upsetting the balance.

Finally, the hardest board is on outstretched arms. It also has a straight and lateral line, 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.

"Empty"

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

• stand straight, take more air into the lungs and then exhale, drawing in the stomach as much as possible;
• if at the same time you have the feeling that the navel is attached to the spine, then you are on the right path. So you just have to hold out for 10 seconds;
• it is necessary to inhale the 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 the transverse abdominals, making the waist more pronounced and the abdomen flatter. Since the static load is complemented by proper breathing, the effectiveness and benefits of the exercise are increased.

Leg curls

It is also called "reverse twist":

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

There is a standing twist option:

• starting position: stand straight, legs are together, arms are straightened and raised;
• then, as you exhale, lift one leg, trying at the same time to reach your toes with your fingertips. At the same time, it is important to perform all actions slowly, not to arch your back, pay attention to straight arms and legs;
• lowering your leg, you can breathe in 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 split pelvic bones to the correct position and lengthen the spine.

The method is based on using a rolled up 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 stretched upwards, creating a straight line with the body, and the palms are facing downwards and pushed together with the little fingers;
• the legs are spread shoulder-width apart, the feet are spread out so that they can be pressed against each other with the thumbs;
• then you just have to lie down in this position for five minutes.

The Japanese technique already has many positive reviews regarding the cessation of back pain and the reduction of life. 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 due to constant stress and a decrease in the level of collagen in the body. By tightening the bone system, you help your body get back into shape, because everything is interconnected. Combined with other exercises, the Japanese technique gives real results in just a week.

respiratory

Proper breathing is the key to a steady and powerful flow of oxygen into your body. Because of this, the muscles we strain to create an ideal figure work best. By spending half an hour a day in exercise and 15 minutes in 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 vitamins from dairy products are poorly absorbed without fat. Also, 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 the waistline, 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 already unnecessary air out of yourself;
• a sharp, noisy inhalation through the nose with the mouth tightly closed. When the lungs are full, it is necessary to remain in this state for at least a few seconds;
• a strong exhalation of exhaust air through the mouth pushing it out with the diaphragm and stomach. You need to push the air sharply and quickly;
• holding your breath (difficult phase), when you need to stop breathing with your nose and mouth, and start drawing your stomach, bringing it to your back and under your ribs;
• breathe in through the nose. When your stomach is already "attached" to your back and you can no longer run out of air, simply release your muscles and relax, letting the air fill your lungs.

All body flexion exercises are performed in a complex, in the order indicated.There are many other exercises for different muscle groups, such as "cat", "swallow", which are familiar to us from childhood, but which lose 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 first reduces the feeling of hunger, which, of course, contributes to weight loss:

• lying on the floor, bend your legs so that your feet rest on the floor;
• distribute the palms: one on the chest, the other on the stomach;
• breathe slowly now;
• during inhalation, the stomach is sucked in, and during exhalation it is necessary to try to inflate it.

If you feel dizzy, change your breathing rate or take a break.

Cardio workout

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

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

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

In the gym

1. Classes on the orbital track (ellipsoid).Correct position: legs slightly bent, arms at chest height, head straight. If you have chronic diseases of the cardiovascular system, it is imperative to consult a doctor before starting classes.
2. Exercise bicycle.Effective on the thighs and hips, it firms the buttocks. When you bend forward, you will work all the muscles, leaning backwards - you only work your legs.
3. Swing on a static trainer.Standing, grab the handle, leaning slightly forward with your body. Place the leg on which the emphasis is placed on the support and the free leg behind the roller. Inhale, bring the thigh of the free leg back, freeze for a few seconds and gently return to the original position.

Additional loads

1. Fast running / walking.Jogging is not recommended for people with a very high weight, as this puts too much stress on the spine and joints.
2. Free time.Play beach volleyball, play badminton, kick the ball in the stadium. All this will strengthen health and add resistance to the body.
3. I swim.
4. Family cycling.These are some of the best moments of family and health promotion.
5. Going up the stairs or going up.Joint training of muscles and respiratory system.
6. Attend 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 radically change your life, you just have to choose them correctly and do them regularly.