Effective exercises for burning fat on the abdomen, sides, hips. Complex of exercises for fat burning at home

In today's modern world, it is increasingly possible to meet people who suffer from obesity and are constantly faced with overweight. This is directly related to the lifestyle of people who differ in low-speed and improper nutrition. All this makes women and men hardly lose weight, exhaust themselves with long diet and permanent visits to gyms and fitness clubs.

One proper nutrition is not enough to maintain the perfect figure, so regularly needs to be engaged in themselves and use special sets of exercises for fat exercises. For this, it is not necessary to search in your schedule free time for a visit to the instructor, sufficiently stock patience and pick up the optimal complex. You can easily perform exercises for burning fat at home.

In this article, consider the features of fat burning at various problem places in women and men, as well as a description of the best exercises for burning fat.

Features of exercise on fat burning

A beautiful and slim body is the limit of dreams for all girls and women, especially before the start of the summer season, when everything should look gorgeous. Slender legs, lumen between hips, beautiful and flat stomach, accurate waist - all this components of the dream figures, to which all fashionista seek. Since there are no beautiful body from nature from nature, then getting chic outlines have to achieve with the help of exhausting diets and training. After all, no creams and lotions will help get a tagged belly or hips and remove cellulite, it is important to choose the right exercise and perform them regularly.

It is optimally constantly engaged in performing exercises for fat burning, which can be carried out at any level of physical training and perform both in the gym and at home. To achieve a positive effect, it is not enough to simply perform all known exercises, they must be competently selected.

Experienced instructors are recommended to maintain the figure in the tone and prevention of fat to use aerobic exercises, and forceful exercises are perfect for effective weight loss. However, it will be the most optimal use of a complex of exercises for fat burning, consisting of both power exercises and from aerobic workouts. Before the start of conducting training at home, it is necessary to carefully understand the reasons for the appearance of fat at problem areas of the body: on the abdomen, hips and sides. After that, it is necessary to drastically change your power mode, make it balanced and correct, additionally add a set of exercises, and over time you will achieve positive results.

Causes of the appearance of fat on the stomach, sides and hips

Fat sediments are not always bad, its very minor amount is considered the norm and serves as protection for all internal organs and bones. However, its excess is already a problem, it affects not only appearance, but also on the general condition of the human body. The reasons for the appearance of fat deposits on the most problematic places, such as abdomen or hips, there is a lot. The main thing, to understand it on time and start to fight with it to return to your body of tightened and beautiful forms.

• Metabolic disease. Sometimes with age or for other reasons, metabolism may be disturbed, the slowdown in which leads to a set of excess weight. This does not mean that each person should definitely decrease the level of metabolism. Some may have cakes, buns in large quantities and at the same time not to gain a gram of fat. Others suffer even from a small puppet.
• Genetic problems. Scientists have long proved that each person has genes that are responsible for the locality of the weight gain. If your parents, grandparents had completeness problems, then most likely you will come across it. At the same time, the weight can distribute differently, it all depends on the type of your figure: pear or apple.
• Sedentary lifestyle. A sedentary lifestyle as nothing else affects the deposition of fats in problem places. If you spend for a long time at the computer, then it increases the risk of a set of extra kilograms.
• Incorrect power mode. Balanced nutrition is a guarantee of an ideal figure. Therefore, it is so important not to overeat constantly, since in a compartment with a seating lifestyle, it will inevitably lead to obesity.
• Posture in a sitting position. Something strange, the correct posture in a sitting position also affects the maintenance of perfect weight. With incorrect posture, with a constant sloping position when working with a computer or documents, you risk obtaining excess fat in the abdomen area - one of the most problematic places in women, less often in men.
• Stress, various diseases. Modern life is constantly related to stress, which also negatively affects the body and human figure. In stressful situations in the body, a substance is produced, which contributes to the accumulation of fatty sediment in the abdomen. In some diseases, there is also a risk of obesity, for example, with cardiovascular diseases or diabetes.
• Hormonal changes. This reason is particularly relevant with respect to the finest floor, as the hormones play an important role in regulating fat deposits in the body. This is especially true of menopause.

Contraindications for exercises for fat burning

Effective exercises for fat burning should be an integral part of your lifestyle if you have problem areas and overweight. However, before proceeding to fulfillment, it is important to weigh everything as opposed to, familiarize yourself with contraindications to such training that may aggravate health. This is especially true for training at home, where there is no instructor or coach that are all controlled. Let us give a description of the most serious contraindications to home exercises for fat burning.

• With general or chronic fatigue, it is not recommended to exercise for fat burning, as they require great physical return.
• Contraindications for fat burning training are also various injuries of the ankles and knees. It can be dislocations, stretching, bruises. It is best to wait for the complete recovery and the normal functioning of the lower extremities, especially when using power exercises.
• Do not carry out exercises for fat burning at home and in the gym with various gynecological inflammation in acute form.
• Exercises are contraindicated at home and gym with a body mass index above 35, which corresponds to strong obesity. In this case, a completely different approach and advice with your doctor is required.

Training rules for burning fat at home

• First of all, one of the basic rules of exercises for fat burning is the high pace of the entire workout. At a lower pace of fats are burned much slower. For example, the effect will be higher when running for 30 minutes than when walking during the same gap.
• It is important to choose the right exercises and the whole range of training in general. The main thing is that all exercises be with the right pace and were held regularly.
• It is also necessary to constantly increase endurance and power, which will also contribute to the speedy burning of fat. Try to use as much muscles of your back, chest, legs, hands, which will allow you to spend more calories. In this case will help squats.
• During the entire period of workout, maintain a good rate of exercise, which will increase the fat burning effect.
• To accelerate fat burning, you can use interval training that includes maximum loads alternating with recovery periods. You can start, for example, with training for 2 minutes and subsequent two-minute leisure.
• Give preference in your training exercises in which your own weight and gravity will be involved. These include Cardio exercises for fat burning, such as running or walking. When the body begins to fight with its own weight, calories are spent faster.
• Try to keep a constantly active lifestyle, so fats will be burned more active.
• To achieve the maximum effect, experts recommend practicing on an empty stomach. This will speed up fat burning, but you need to be neat so as not to overdo it, since the body can relax.
• The regularity of the exercise for fat burning is one of the most basic rules for conducting such training. This will allow you to quickly achieve a positive result. It is also important to evenly and gradually increase the intensity of exercise.
• Before performing the exercises, never forget to warm up.
• It is important to perform a sufficient number of repetitions. One exercise must be repeated about 50-60 times.
• To achieve a positive effect, it is important to do exercises correctly, i.e. It is necessary to breathe correctly, we only wear comfortable and breathable clothes and shoes.
• Be sure to drink a sufficient amount of water and exercise only with a good mood.
• If you want to burn fats faster, it is important to combine power exercises for burning fat with endurance exercises.

Fat burning exercises in women

Exercises for men and women are not much different, but some differences are still available. First of all, it is necessary to take into account that the female organism is so hardy, as well as male, but women are less strong. These nuances are important to consider when planning training for burning fats. Women more men pay attention to problem areas and do everything possible to return a beautiful and slender body.

• First of all, you perfectly use cardio exercises that will help to burn calories as much as possible. As such exercises, it is important to use running, but at the same time one occupation should last for 15 minutes, otherwise there will be no result. Good results for burning fats in the female body give jumps on the rope. You can start with 40-50 repetitions, gradually increasing the number of repetitions, bringing the exercise to 5 minutes. If you have a bike, there will be simply indispensable cycling. You can just lie on the back, bend your legs in the knees and make the movement "bike".
• Exercises on the press will become an excellent complex for burning fat in women. These exercises may complicate, change, which will provide you with a positive result. In this regard, they will be indispensable for the various types of the plank that must be performed within 50-60 seconds.
• Squats will also help remove excess fat on the hips and feet in women. At the same time, squats can also be changed and complicated.
• Excellent exercises for women are working with a hoop, with which you will get the perfect and accurate waist. It is enough to twist it within an hour every day and soon you can see positive results.
• You can use power exercises with low loads in the form of dumbbells to enhance the effect.

Fat burning exercises for men

Men as well as women suffer from excess fat on the stomach and hips, but they less pay attention. Although in recent goals, it became fashionable to follow yourself and their body, so it is also important to use workouts for burning fat.

• Men are also recommended to use Cardio exercises associated with running, cycling, swimming. Repetitions should be more than for women.
• An excellent option for men is to use exercises on a press with twisting, which makes it profitable to emphasize the press and oblique muscles of the abdomen.
• Push ups on socks and knees are also very effective exercises for men aimed at burning fat.
• Men must make the main emphasis on strength exercises that will allow you to quickly lose calories and keep all the muscles in the tone.
• At home, you can use a towel exercises. Take it in the elongated hands and start the swivel movements into each direction, while your hands must be kept straight. The number of repetitions can be done individually.

Complexes of exercises for burning fats in problem places: belly, hips, sides

In order to achieve the maximum effect on burning fat, it is important to competently choose a set of exercises, which should consist of various training. It is important that one complex includes and strength exercises, and cardio exercises, and endurance exercises. Everything needs to be performed without stopping with a gradual increase in the intensity and number of approaches. Complexes can be developed for each problem zone, which will make it possible to achieve a good result in the shortest possible time. Let us consider in more detail the approximate complexes for burning fat on the stomach, sides and on the hips.

Complex exercise for burning fat

• Lifting the body. One of the most important exercises is precisely raising the body, the implementation of which is familiar to everyone since childhood. Exercise is carried out lying on the rug. It is necessary to bend the legs in the knees and the hands of the head and bend in the elbows. In the breath, it is necessary to raise the torso to the knees, and then slowly on the exhale return to its original position. Perform 20-25 repetitions.
• Raising legs. It is also a very effective exercise for burning fat in the abdomen. It is necessary to take a regular chair and sit on its edge. Then raise the legs smoothly bring them to the body, after which it also smoothly return them to its original position.
• At the next exercise, it is necessary to lie on a rug or mat, bend legs in the knees, and the hands began to start the head bent in the elbows. During the exercise, we carry out the head and shoulders, while you can not move your back - it must be fixed. It is also important to elbows to always keep unfolded, no matter how difficult it is. For the efficiency of the exercise, you can alternate ascents in a fast and slow pace.
• It is necessary to lie on the floor, bent in the knees of legs to raise up with an angle of 90 degrees, after which you need to raise the head and shoulders, as in the previous exercise.
• The following exercise is also performed lying on the rug or on the mate. Feet straight, hands can be put along the body or make them the head and bring it into the castle. The meaning of the exercise is to raise the straight feet with the observance of important rules: first of all, the legs should be straight, in addition it is recommended not to lower the legs completely. So the exercise will be more efficient.
• Push ups. Excrying is effective for burning fat. For proper execution, you need to kneel and cross legs, then perform an exercise with a gradual increase in repetitions.
• Planck. This exercise is one of the most effective for burning belly fat. For its implementation need to lie on your stomach, and then lean on your elbows bent and socks. In such a situation with a perfectly smooth back must hold 60 seconds. During exercise it is important to stretch all the muscles.

A set of exercises to burn fat on the sides

• The ideal exercise to burn fat is the use of the hula-hoop. Torsion of the hoop is always the best exercise for beautiful and chiseled waist. Spin the hoop should be regularly every day. It can start with 15-20 minutes, gradually increasing the run time to 60 minutes per day. It is also important to use a high-quality and relatively heavy hula hoop, the weight of which can be gradually increased.
• Exercise "mill". Stand up straight, feet shoulder width apart. During the exercise should be done to the slopes each foot with the opposite hand. It is recommended to perform 15 reps on each leg.
• Tilts to the side. It is necessary to stand up straight, feet shoulder width apart, one hand on the belt, and the other hand to do Mahi while tilting the trunk. For efficiency, you can use dumbbells for each hand. It is recommended that 15-20 tilts to each side.
• Slanting twisting. To perform the exercise you need to lie on the floor and make his hands behind his head, legs are bent at the knees. Then you need to raise your upper body by turning the right shoulder towards the left, with the left shoulder must be pressed to the floor. Next, repeat the exercise in the opposite direction. Exercise should be repeated approximately 12-15 times on each side.

A set of exercises to burn fat on the hips

• Jumping rope. This activity is very effective for burning fat in the hips. Perform jumps can begin with 5 minutes, gradually increasing the lead time to 1 hour per day. In this jump rope can in various embodiments: two legs, one.
• Exercise plié. To perform this exercise you must stand with your feet shoulder width apart, hands grab the dumbbell 1-2 kg or ordinary water bottle. Perform squats, making sure that the back was straight, the thigh parallel to the floor. It is recommended to do 15 repetitions in 3 sets.
• Lifting legs lying on the side. It is necessary to lie on the left side, after that, go on the left elbow. After that, the right foot bends in the knee and exhibited before the left foot. After that, on two bills, lift the left leg, then lower two bills. It is recommended to perform 15 repetitions of 3 approaches per side.
• Mahi foot to the side. Stand smoothly, legs on the width of the shoulders, can be crapped with hand for the chair or behind the wall. It is necessary to make Mas my foot on the left side, while the leg needs to be raised as high as possible. Back to its original position, then raise my leg again. So perform approximately 15-20 repetitions, after which performing maugh with another foot.
• Diagonal lunges. Source position - legs on the width of the shoulders, hands on the sides. It is necessary to perform attacks, just not forward, but a little to the side. After that, drop into the lunge, keeping the back smooth. Return to the original position, then repeat the exercise to another leg. It is recommended to perform 15 repetitions for each leg in 3 approaches.

Fat burning exercises - video

Beautiful and perfect figure - dream of any woman or man. Not everyone is given to get a taut body from nature without unnecessary kg, many have to invest a lot of time and effort into it. With properly selected exercises, you can quickly burn fat in problem places even at home.