I welcome all subscribers of the blog, and also guests. Successfully you came today “on a spark”, especially men and guys, the subject is directed especially to them: “How to clean subcutaneous fat from a stomach to the man”. Besides that I will provide the most effective exercises for combustion of fat in a problem zone, also I will make some more valuable recommendations how to make the torso it is more beautiful.
The statistics of five-year prescription says that 25% of the population of the United States of America suffer from obesity. The problem of excess weight is, and it needs to be solved, and means according to the solution of this problem are, roughly speaking, in your hands.
Features of the deposition of subcutaneous fat in problem areas
It is possible to call our organism clever, in most cases it postpones superfluous nutritious substances (so to speak, “for rainy day”) to those places on a body where least of all probability that you will move with these places, and, so to burn organism stocks. He doesn’t need it therefore he chooses less active zone. In this case it is a stomach.
Well, for example, you pass every day couple of kilometers for work and from work, so buttocks and legs in a body aren’t suitable for realization of reserves. Upper body? When walking you work as hands, at work too, perhaps, work of hands, so breasts and backs, is present. Too doesn’t approach. There is a stomach and sides. According to the similar scheme it is possible to calculate other “weaknesses”, but hardly it can be applied to all – all of us are individual and at all can be the different reasons of adjournment of subcutaneous fat in this or that place.
What needs to be known quickly to lose weight
I hurry to upset a little you, but there will be not enough one exercises for bystry result. No, I don’t say that the result won’t be at all, but it would be much simpler to adhere to underwritten additional recommendations.
Eat less fast carbohydrates. Completely they can not be excluded, and it is not necessary, but to cut them costs, because they are the primary cause of accumulation of fat. The body simply turns the excess of these carbohydrates into human fat and puts it off, as I said, just in case – suddenly there will be a famine, and he did not prepare.
A frequent phenomenon is that in addition to fat on the stomach, there is also a stretched stomach, which begins to press on the trunk corset and stick out – simply the belly seems bigger, this is not a pathology, do not worry. Therefore, I advise you to 4-5 times a week to swing the press. Exercises, I’ll give below. This is necessary in order for the muscles to become stronger and to maintain their belly in the correct form without their tension.
If you decide to study at home, then before the session as a warm-up, use the run, but not less than half an hour (or a walker). It is for such a time that subcutaneous reserves start to be actively burned, or rather after 20-25 minutes of running.
If you are exercising in the gym – can use treadmills or elliptical trainers in the same time range. Exercise bikes are also suitable, but it is better to give preference to other aerobic exercise machines.
Eat for an hour and a half before the start of classes (this does not apply to the reception of sports nutrition, except for the geyner – it generally should not be used at this time).
In addition to exercises on the press, use also exercises on the sides, because the oblique muscles are also part of the abdomen. It happens that the fat deposits from the sides slightly shift to the lower back. Then extensions and hyperextensions help you.
Exercises to reduce fat on the stomach
Be sure to run – this can also be attributed to the exercise, to the first exercise of your training. Or devote enough time to motor activity – fitness, aerobics, fast sports dances, swimming (but not measured, but leading to rapid breathing).
Exercises for the press.
If you are a completely unprepared person, then the first lessons begin with the usual flexion and extension of the trunk. Fix the legs (or ask the friend to hold them). Further you can start the complicated exercises: the press on the incline bench, the army flexion / extension of the trunk. These were general exercises. Now let’s go through the specific departments of the rectus abdominis muscle, that is, the press.
For the lower department.
The lower part of the press is well toned up by running. Also, it is perfectly toned by lifting the straight legs: lying on the floor (not lowering the legs on the floor itself), sitting on the floor (the body is tilted back by 45 degrees, the back is leaning against the bench, for example), in the vis on the bar (here the legs can be lifted like The crossbar itself, and up to the horizontal position) or in the pore on the uneven bars.
If you have difficulties with these exercises, we resort to more simplified options – pulling the knees to the chest: sitting on the floor (the body at 45 degrees, the back is elbows), in the vise on the crossbar or in the support on the bars.
There is one more exercise, but it is a bit difficult to implement: an assistant will be needed: you lie down on the floor, straight legs lift up, your friend gets right over your head and throws your straight legs away from you forward and to the sides. Your task here is not to lower your legs to the floor and raise them every time after folding.
For the middle and upper divisions department.
We use an inclined bench. Sit on not, fix your legs, put your hands behind your head or cross over your chest. We perform flexion and extension of the trunk with turns to the sides. That is, after each rise up you make a turn, for example, to the left. They went down, went up, turned to the right. So the whole approach. You can also use the usual twisting: lie on the floor, hands behind the head, and rise until the shoulder blades are torn off the floor. Repeat all over again. This exercise can be complicated by raising both knees upward.
Exercises for the sides.
Do slopes with dumbbells in the sides (you can both with one dumbbell, and with two at once). Lateral twists will also be appropriate. Also more technically challenging is the exercise “bicycle with torso turning”. Sit on the edge of the bench, lift your feet forward and start them impromptu on the bicycle pedal. Simultaneously, start from side to side with your body torso (hands behind your head).
I hope I’ve told you enough how to remove subcutaneous fat from the abdomen to a man, but if there are questions, I will gladly answer them in the comments. Do not forget to subscribe to blog updates, and share this information with your friends on social networks. All the beautiful press. Till.