Workouts to burn belly fat
Good fat burning training is primarily based on regularity: if you want to shrink your belly, you should get used to exercising for at least 30-45 minutes 2-4 times a week. It also helps to control the steps taken during the day in the fight against obesity.
Only the choice of exercises plays a much smaller role than the regularity, duration and intensity of the fat burning training. You should normalize your diet first, then switch to regular cardio and then switch to abs.
Below is a list of effective training strategies for burning belly fat.
1. Circle workout
Circular training is a set of 4 to 8 exercises for all muscle groups of the body, performed in different cycles. In total, during such training, 3-10 exercise cycles are performed, and a 1-3 minute break is performed exclusively between blocks (“circles”). The exercises themselves follow one another, with minimal rest.
2. Interval run
Interval training involves alternating high, medium and medium intensity, which maximizes fat burning. Such a workout lasts only 15-20 minutes, and the effect achieved is comparable to a normal one-hour cardio exercise.
3. Tabata exercise
Tabata is an intensive training method developed by the Japanese teacher Izumi Tabata. The training plan includes performing self-weighted exercises (such as running on location) in a 20-second work and rest mode; the cycle is repeated 6 to 8 times.
4. Cardio fasting
One of the professional ways to accelerate fat burning is early rapid training; In this case, blood glucose and insulin levels are low, helping you maximize your belly-burning process. greasy.
Arm fat burning workouts
Getting rid of grease on your hands isn’t as hard as you think. The main thing is to consider the three main aspects necessary for a balanced workout. As you prepare for the sweater and t-shirt season, keep in mind that performing the following exercises year-round will get rid of fat on your hands and the associated pain.
1. Engage the shoulder muscles
Working shoulder muscles allow you to balance the proportions. Exercising the deltoid (or shoulder) muscles, you can visually narrow the waist and make your figure look like an hourglass. Particular attention should be paid to working these muscles for girls with too narrow shoulders and massive hips.
Which exercises are suitable:
- raise your arms in front of you;
- put hands to the side;
- press with dumbbells seated;
- circular hand movements;
- stretch your arms back (with dumbbells), etc.
2. Watch the biceps
The biceps is in front of the arm. This muscle is necessary to perform the pulling movements. By training your biceps, you ensure muscle balance. To get rid of grease on your hands and give them a nice shape, don’t ignore the front or back of your hands.
Which exercises are suitable:
- lift the biceps;
- concentrated bending;
- shooting movements;
- hammer exercise (for biceps).
3. Exercise the triceps from all sides
The triceps are about two-thirds of the way up your hand. That is why it is necessary to use the most diverse exercises for your training. This large muscle group is known to have three extremes and none of these should be ignored when training to burn fat on your arms.
Triceps help you pull and bind. Do not forget about the role of this muscle group in the beautiful shape of the hands.
Which exercises are suitable:
- plate (especially side);
- stretch your hands diagonally backwards, etc.
Leg fat burning workouts
It is worth noting that local weight loss is almost impossible. If you want to take excess weight off your legs, training on your legs alone will not yield faster results.
Optimal load for weakening the legs
The first step to burning fat is aerobic exercise. This is a low-intensity exercise. Oxygen is the main source of muscle activity during such exercises. Muscles expend energy generated by the oxidation of glucose and fat. The American College of Sports Medicine recommends 30 minutes of exercise at least 5 days a week. Depending on your preferences, you can choose swimming, cycling, running, tennis or other sports. In any case, it is beneficial and increases the endurance of the muscles. It is important to exercise at moderate intensity and increase your heart rate to achieve maximum calorie loss.
Anaerobic (strength) training is aimed at short-term, intensive exercises, in which energy is generated thanks to phosphorus and glycogen compounds in the muscles and liver.
The big advantage of working with weights during strength training is that in addition to losing fat, you also build muscle. Muscles, in turn, burn calories.
Exercises for slimming legs at home:
- jump on the rope
- “chair” or “wall”
Exercises for slimming legs in the gym:
- Foot pressure
- Crossbone Abduction
- Smith drove
- Lower and raise the legs in the simulator
- Leg extension in the simulator
- Lifting legs for leg muscles
Side fat burning workouts
Fat on the hips (especially around the waist) often increases due to a sedentary lifestyle and excessive consumption of refined carbohydrates. That is why you only eliminate the parties by exercising and following a good diet.
Effective training to strengthen the muscles of the lateral press is based on the ability to involve them in the work; in other words, the abs should be in moderate conscious tension when performing the exercises. Four exercises to help you quickly remove sidebars:
Side plank with pelvic lift
Starting position: sidebar at the elbow. First, do 2-3 series after 30-40 seconds, keeping your hips high and your body aligned. Then do pelvic strokes: 2-3 sets of 12-15 reps for the left and right sides of the body.
Main exercise for the development of the lateral press muscle. When lying on your back, place your hands behind your head (touch lightly with your fingers and avoid pressure), then straighten one leg and bend the other at the knee. Rotating the press raises shoulders 10-20cm, elbows toward knees.
Lying side compressing
Exercises targeting the lateral muscles. When lying on your back, lower your pelvis (in other words, push your lower back into the floor). Gently lift your shoulders, then extend your left hand toward your left leg as you exhale, squeezing the side of your abdomen as hard as you can. Do 3-4 sets of 12-15 reps on each side.
Exercise “Rock climber”
Despite the apparent ease, exercise requires a good level of fitness. Get into position with your arms extended, strengthening the core, lifting your leg to the waist, then twisting it slightly to the side. Make sure the pan does not fall. Repeat 3-4 sets of 12-15 reps for each leg.
The strategy for removing lateral fat depends on whether we are talking about subcutaneous or internal fat. To burn internal visceral fat you need cardio: 3-4 times a week 30-40 minutes aerobic exercise with a moderate heart rate (walking briskly, stationary bike).