Every woman dreams to have a slim figure, to have a flat stomach and a wasp waist. Many are trying to reach the ideal, but soon disappointed by the fact that there is no effect. The belly and hips – is, in fact, the problem, in these areas of the fat quickly it appears, but very slowly goes down. To get rid hated body, you must exercise regularly and eat properly. This is important, because abdominal fat is not only aesthetic, but also dangerous for your health. Consider, what are the exercises that you can do at home, will help you to lose weight and fight the fat deposits in the belly area and hips.
If you can remove the fat only with specific places on the body
Become a danger to the health often interested to a question about what kind of exercises or gymnastics you can do at home to remove belly fat and hips. However, there is, as well as the fat deposits are going throughout the body more or less uniformly, and not in a specific site. Twist, massage, creams miraculous or the straps will not help to remove fat in a specific site. This can only be done with the help of liposuction, but if you are eating correctly, then by the layer of fat fast resume. Local weight loss is the greatest deception of modern men.
For example, when a person performs a twist on the print, not the fact that the fat will go away just with this part of the body. Fats are triglycerides, which are broken down in the body into fatty acids and glycerin, then they enter in the blood, the supply of energy. However, the blood moves throughout the body, making it circulate on a land does not work. So, if you decide to lose weight in the abdomen and hips, so you can expect that the fat burns before on other areas, and only then to the right place.
However, in addition, that the way how to lose weight on belly hips in a week at home or in the gym, there is, there is good news. The stimulation of the specific muscles (in the case of specific print) will help tighten your stomach. And thanks to these stresses, it is possible to greatly improve the aesthetic appearance of the body. From the one hand, such results will be evident, on the other, stimulate the total weight loss of the body, in the course of which it gradually from the layer of fat with the peritoneum, and laterally.
If you really get rid of fat of the house
Lose weight in a domestic environment, it is possible, the important thing is to have patience, make a plan of action and not deviate from it. The most important rule, which must store each and every to lose weight – reduce calorie intake. You can do this in two ways: eat less or eat well, and exercise. According to many experts, the second option is more relevant. The order weight loss different parts of the body depends on the characteristics of the body: some fat is coming off evenly, the other – the first slims the upper part, and the third – low. In this way, if you want to pull on the belly and reduce the waistline, then take a series of exercises correctly take a diet regularly. Even if in a first moment lost the chest, don't worry, go on courses, soon learned a lot from the changes that will occur and your life.
If you can in any way remove the superfluous for a short period
As already mentioned, for weight loss quick, you must adjust the power supply. This is not strict diet, but a balanced diet. Compose the menu of a correct diet helps nutritionist. To lose weight, you should avoid stress. If a person in a bad mood, his body produces cortisol (stress hormone), which promotes the accumulation of fat cells in life. Must also give up the booze and sweet drinks, that increase the body fat. The people who want to reduce the circumference of the waist, you should remember that in direct 80% depends on correct nutrition and 20% physical activity. If a man rarely involved in sports, and then once he eats too much, the effect will not be. In the same way, the diet does not give you the result without having regular workouts.
The slim waist that you can get by performing exercises using the weight of his body. Refrain from the resistance movements, which will help you build muscles, because of this the abdominal circumference visually increase. Trained in a systematic way, but with small breaks. To achieve the desired effect, it is necessary to alternate exercises for weight loss belly and hips with cardio. This combination of speed up the burning of fat and strengthen the heart muscle. To lose weight and firm up your body, to remove the belly, do 2-3 times a week, to speed up live, train 4-5 times 7 days. For a sport like choose 4-5 exercises to do the turn in 3-series from 25 to 30 times. To speed up the process of decomposition, it is necessary to constantly change the exercises, the search for new options.
Complex, to remove the subcutaneous fat
For weight loss and burning abdominal fat to use a variety of exercises:
- exercises with the hula Hoop. During the rotation increases muscle tone, accelerates blood circulation, the metabolism, as a result, they are burned fat faster. Also, hula-hoop removes cellulite on the working area. There are dynamic exercises with the hoop;
- twisting abdominal to be effective, if a person consumes healthy food. Otherwise, the waist circumference will increase because of an increase of the muscles and the fat remains in place. To achieve the desired effect, raise the body at 45° from the surface, not above. Do the updates due to a fatigue of the abdominal muscles, lift the bust only during the exhalation. Exercising before a slight burning, and then stop, to avoid increasing the muscles around the circumference of the abdomen;
- program of exercises for the stomach and waist. Their different level of difficulty, it is advisable to start with simple movements, moving gradually to a more heavy;
- the weight loss program with elastic. You train once the most muscle groups, allows you to tighten the stomach, strengthen the muscles of the back, buttocks, legs, and the spine is not subjected to strong stresses.
There is a complex for the lazy, it consists of simple exercises. These movements accelerates the burning of fat, however, this process is a little slower than when active the activity. Remember that it is important not to what are, and how often and intensely you need to exercise, to quickly remove the excess.
The most effective exercises to remove excess
Exercises with the hula Hoop help you lose weight fast, including in life. Better to start with the normal rotations. Exercises with the hula Hoop:
- Stand up, legs, colleagues, and the hands on the nape of the neck. Rotate clockwise the circle with a small amplitude. Before turning to the right and then left 88 times. During the exhalation hold your breath for 2 seconds, squeeze the abs.
- Get up, a little spreads her legs, hands behind the head. Rotate the hula hoop clockwise, after a couple of turns begins to turn slowly to the circle. The number of repeats for 10 times in different directions.
- Legs colleagues, stand on tiptoe, colleagues, and the hands above the head. Rotate the circle for 10 minutes. This is the heavy traffic, which is better to run after the most simple.
- Legs tighten the hands on the nape of the neck. Rotate the circle to the right, and then left for 5 minutes. Only move the pelvis.
To work the muscles in newspapers and fastest way to lose weight, perform rhythmic exercises. The program for slimming the abdomen:
- Take a horizontal position, put your hands on the nape of the neck. Lift the body and at the same time pull your knees up to your chest (your belly must be involved). Then the knee of the left leg closer to his right elbow. Then repeat for the other leg.
- It turns on the left side, bend your legs, a little rotate your torso to the right. Drag the hands to the feet, the knees and the blades have lift. Softservices for a minute. Then repeat on the right side.
- Take a horizontal position, bend at the knees. During the exhale, lift the pelvis and the belly tighten. Fix in 30 seconds, and then you get off.
- Lie on your back, pull your knees in towards the chest, the arms outstretched to the sides. Lift the pelvis and a bit of turn away to the right, with the knees tightened. Then repeat for the left side.
- Take a horizontal position, bend the legs. Then expand your knees to the right and left hand. Repeat for the left side.
All of the exercises you should perform for 20 times.
Complete the training, it is possible occupations with elastic. These movements are working on different muscle groups of the abdominal and unload the spine. The program of training with the expander:
- Lie down, legs set in the expander, grab the handle. Raise your legs to an angle of 90°, and the handle simulator to pull in the stomach. Lower your legs, but not completely, and at a distance of 5 cm from the floor.
- Sit back, pull your feet in, grab the handle, without solution of continuity, lean back to the head touched the floor.
- During the exhale, raise the body, bend the legs, bring them to the pen of the equipment.
It is an effective complex along with the diet can help to remove belly fat and hips.
Easy and simple for the lazy
There is a special complex for people who do not want to spend a lot of time for classes and to lose weight. Exercise, with which you can gradually remove the excess, for the lazy:
- Rise, back, and legs smooth. In turn, lift her legs up to her knees were at the level of the life.
- Take a horizontal position, the arms along the body, alternately pulling the knees to the chest.
- Lie down, elevate the legs 20-30 cm, and crosses them, like a pair of scissors.
- Take a horizontal position, hands behind the head, legs, raise, fold, raise, the shoulders and the shoulder blades. Start to pump forward and then back.
- Stand up, knees bent, hands raised forward at chest height. Slowly turning around to the left and then to the right.
- During the inhale and tighten your stomach, softservices for 30 seconds, then exhale and relax.
The duration of execution of each exercise – 15 to 30 seconds. Later, their durability can be increased.
For more ways to stimulate the process of decomposition
Training techniques for weight loss abdomen and hips are different, but all must be rhythmic. In fact, fats are burned up more quickly when the accelerated work of the heart. In these cases, the body stores in the adipose tissue. During the execution of exercises to the rhythm accelerates the burning of fat. Fat burning courses to accelerate the heart rate and keep it for a long time. To such exercises refer to jogging, swimming, lessons on the cardio machines, jumping rope. You can choose any one method of weight loss, or alternate them. To accelerate the weight loss process in the area of the belly and of the sides, you can use fat burners. This is of special additives that contain caffeine will make you enjoy, synephrine, yohimbine, etc take Them before training, to accelerate the burning of fat. Softer and effective fat burners for women is L-carnitine. It's not worth hoping in very quick results, a little patience, regularly and eat right. On the question of the appropriate choice of a complex of exercises to eliminate excess fat, it is best to consult a specialist.
The main conclusions
So, to lose weight only on your belly or your hips does not work, as well as the body burns fat evenly throughout the body. To get more quickly slender, tight waist, rotate the hula-hoop, perform exercises for the abdominal muscles, spend training. And better to combine a series of exercises, with jogging, cycling, swimming, aerobics, etc. how many times to do exercise, to carry out their home or room, you decide by yourself with the desired result (to lose weight, the pull on the press, keep their shape). However, all your efforts will be useless, if you do not reduce the calorie intake and not go to a correct balanced diet. To accelerate the process of fat burning, it is possible to use special additives.