There are several main reasons why a belly may appear:
- a disorder in the functioning of the guts;
- weakening and stretching of the abdominal muscles;
- excessive subcutaneous fat;
- to envelop the fat of the internal organs.
You can’t achieve a beautiful and flat belly with relief muscles without eliminating these causes. Sometimes, having rather strong abdominal muscles, a person has accumulated subcutaneous fat, so it is much harder to remove the belly. Also, the stomach appears when the flesh of the press is frail and stretched, so they can not hold the shape.
Only exercises for the abdomen cannot solve the problem; it is necessary to eliminate the reasons for which there was a situation:
- to strengthen abdominal muscles;
- lose weight;
- get rid of subcutaneous and internal fat layer;
- clear the intestines and normalise the metabolism.
To implement the tasks mentioned above an integrated approach should be applied. When exercising, you can’t only strengthen the muscles, but also spend a lot of energy, which will gradually lead to the burning of excess fat. Exercises aimed at muscles of the press contribute to the improvement of the general state of health.
The main rule that can lead you to the goal is the correcting of two things: the organisation of a proper nutrition program; regular exercise of the abdomen and weight loss. No workout will help you to get rid of your stomach, if after the training you will immediately eat or eat moderately, but not rationally. The speed and efficiency of solving the problem depend directly on the food.
The food system should be adjusted so that the calorie content of the food is just below the level of energy consumption. The second task is to compile a training program. Regular exercises help to lose weight and strengthen the muscles of the press effectively. Pay attention to that the more diverse the activities, the faster you can get rid of the problems with the figure.
The most popular exercises for the abdomen are V-UP; lath; twisting; lifting of legs; slopes and more. Most activities can provide with an additional load that will accelerate your weight loss, do them with a bar, dumbbells, plastic bottles, filled with water or sand. The muscles, thus, will be dealt with much more effectively. However, encumbrances don’t recommend for beginners.
Also, note that the body can adapt. Therefore, it is sometimes necessary to increase the complexity of abdominal exercises, by increasing the working weight, the number of repetitions or approaches.
How to get rid of abdominal fat?
Everyone has abs muscles, but through hydrodynamics, they stretched, and the famous cubes reliably hide under a dense layer of fat. Everyone should understand that the results can only achieve through the systematic training of abdominal muscles. It should know that solving the problem with the help of cardiovascular and exercises on the press will not work. The work needs to involve as many muscles as possible since fat is split all over the body rather than in one place. To remove fat from the belly exercises should force the authority to spend accumulated reserves.
The most effective is first training complexes that activate all muscles: squatting with burdens; bench and thrust. This strength training is ideal for men. In this case, the fat layer burned as effectively as possible. Systematic workouts allow you to get rid of “beer” stomachs in a short time. Isolating exercises do not work well with the abdominal group, and, moreover, the energy costs after training will be negligible.
To remove fat from the abdomen, exercises and diets should become your way of life. Only an integrated approach to solving the problem will bring you good results. Proper nutrition is 80% for the nice and flat stomach. Food imbalance can undo your efforts. As for women, the accumulation of fat in the abdomen is a physiological feature of the body associated with the function of the continuation of the genus. Fat collections are gathered in the waist and hips, thus protecting the reproductive organs and systems.
When you notice the first folds on the tummy, you should start training. To remove fat from the stomach exercises should be aimed at increasing energy capacity. At the same time, it’s important to remember that spending energy should be much more than you get with food. Naturally, you need to understand that, above all, you need to increase the level of physical activity. Start with small hikes during the break, and try to abandon the elevator and public transport. Once the problem of recruitment of overweight resolved, it is necessary to proceed to isolated exercises aimed at strengthening the abdominal muscles.
Remember that the workout should be regular. Otherwise the problem of excess weight and fat deposits on the waist will return. To remove fat from the abdomen exercises must be performed correctly, with the required level of load, which periodically have to change.