Exercises to lose weight on stomach and arms

It's spring, which means swimsuit season is soon to arrive. Today we'll tell you about effective ways to get a toned figure! We will also consider what causes fat accumulation and why exercise is needed to lose weight in the abdomen and sides.

Looking ahead, it's not just a matter ofsummer preparations,

There are more benefits than you think

Exercises to lose weight on your stomach and arms will benefit you more than it seems at first glance. Let's see what benefits you can get from regular exercise in these areas.

1. reducing body fat levels, the risk of developing diabetes, heart and many other diseases.

2. Improving overall tone, strengthening the muscle corset.Abdominal and arm exercises will make your core stronger and more flexible.

3. Improves digestion.Your metabolism will become more efficient and your belly fat levels will reduce.

4. nice pose.Your figure will become more attractive and aesthetic.

5. Feel good.Exercising can help reduce stress and depression and increase energy levels.

However, to get the maximum benefit from such exercises, you need to do them regularly. Don't forget to live a healthy lifestyle. Proper nutrition and adequate levels of daily physical activity are the keys to success.

due to fat accumulation

Fat accumulation in the abdomen and sides does not appear suddenly. It is important to understand that fat performs the most important functions in the body - energy storage, protection of internal organs, thermoregulation.

Excess fat, in turn, has a negative impact on your health and appearance. To deal with the problem, you need to know your enemy by sight. The main reasons for fat accumulation can be:

1. unhealthy diet:Regular consumption of high-calorie foods and fast food (rich in fats, sugars and simple carbohydrates) or regular overeating, violation of the eating schedule;

2. lack of physical activityWhich leads to a decrease in metabolic rate, accumulation of fat deposits and loss of muscle mass;

3. genetic factorsOrIndian system of medicineOpinionin hormonal background(including against the background of increased stress levels);

4. lack of sleep.Chronic sleep disorders cause disrupted metabolism; We think the results are clear;

5. alcohol consumption.Few people know that alcoholic beverages are high in calories, as well as snacks and dishes;

6. age.Accumulation of fat in the stomach and sides is inevitable as we age, but regular exercise can help you delay it.

weight lossーcomplex process, so it is worth paying attention to all factors.

How to prepare your body for training?

warm up before trainingurgentPreparing the body for exercise, reducing the risk of injury and increasing the effectiveness of exercise. Never exercise on a "cold" body, it definitely will not thank you.

Below are some exercises that you can use as a warm-up before your abdominal and arm workouts.

1. Lateral muscle stretch:Standing on the floor, raise your right arm and tilt your body to the left, stretching the side muscles. Then repeat the exercise on the other side.

2. Pelvic Rotation:Standing on the floor, place your feet shoulder-width apart and place your hands on your hips. Then slowly begin to rotate your pelvis around its axis, first in one direction, then in the other.

3. Abdominal Stretch:Standing on the floor, raise your arms up and stand on your toes. Then slowly lean forward while pulling in your abdominal muscles.

4. Lower back muscle strain:Standing on the floor, lean forward, bend your right leg at a right angle at the knee, and slowly turn towards the bent leg. Place your right hand on the knee of your bent leg, and place your left hand onPull toward the left side, causing a stretch in the lower back muscles. Then repeat the exercise on the other side.

5. Body twitching:Lie on your back, bend your knees and place your feet on the floor. Then slowly lift your head, neck and shoulders off the floor, simultaneously lifting your upper body, bringing your right elbow to your left knee. Then return to the starting position and repeat the exercise, this time trying to touch your left elbow to your right knee.

Best exercises to lose weight on stomach and arms

Let's move on to the most interesting part – what to do to get a flat stomach and thin waist? What if you can't go to the gym?

Let's take a look at the most effective exercises without equipment that do not take much time. Their regular implementation is the right path to an ideal figure.

1. vacuum

   An unusual exercise that uses the deeply located transverse muscles and diaphragm. Do it on an empty stomach or at least 3 hours after eating.

   • Stand in the starting position - feet shoulder-width apart, then lean forward without arching your back, until your hands rest on your hips.
   • Start by taking a deep breath in through your nose, then in through your nose and out through your mouth.
   • With your chin tucked in to your chest, try to draw the walls of your abdominal cavity toward your spine.
   • Hold your breath while inhaling (for up to 15 seconds), try to keep your stomach below your ribs, then exhale smoothly. Repeat the exercise 3-5 times.

2. Now Kurkure

   • Lie on your back, bend your knees and place your hands behind your head.
   • Bend your abdominals to lift your shoulders and upper back off the floor, then slowly lower your body back to the floor. Repeat at least 10 times.


3. side crunches

   Complicate the previous exercise by doing side crunches.

   • As you rise, rotate your torso to the right, trying to touch your right elbow to your right knee.
   • Then return to the starting position and repeat the exercise on the other side.
   • Do at least 5 reps on each side.

4. plank of wood

   The horizontal plank is a static exercise for a large number of muscles, including the abdominals, back and buttocks.

   • Get into a push-up position, but instead of lowering your body, place your elbows on the floor and keep your body straight.
   • Look down and keep your neck horizontal!
   • Remain in this posture for 30 seconds or more.

5. side plank

   Replace the previous exercise with a side plank.

   • Lie on your side with your left hand on the floor.
   • Tighten your abdominal muscles and lift your body up, leaning on your left arm and left leg.
   • Hold this pose for 30 seconds or more, then repeat on the other side.

6. Bike

   • Lie on your back, bend your knees and raise your legs.
   • While cycling, perform such movements as alternately pulling your knees towards your chest.
   • Do the exercise for 30 seconds or more.

7. boat

   • Sit on the floor, bend your knees slightly and lift them in the air to make a boat shape.
   • Keep your arms parallel to the floor and your body balanced.
   • Stay in this position for 30-60 seconds, then rest.

8. Scissors

   • Lie on your back and raise your legs straight up.
   • Spread your legs, then cross them, moving one foot over the other, and so on.
   • Do at least 10 repetitions.

9. burpee

   exercise withhigh cardio loadThe process of fat burning will speed up. Exercise is aerobic, that is, the body receives more oxygen, thereby achieving a positive effect.

   
   • Come to starting position – feet shoulder-width apart, hands on your waist.
   • Go into a point-blank crouch position with your hands on the floor, then jump into a plank position and return to a point-blank crouch position.
   • Finish the reps by jumping with an overhead clap and returning to the starting position.

10. bent squats

    • Starting position: Stand for regular squats, arms out in front of you.
    • Squat, remembering to move your pelvis forward, down and behind your heels. Squat until your thighs are parallel to the floor.
    • Lift up and lean to the left, extending your right arm above your head.
    • On your next repetition, switch to the other side for a total of 5-7 repetitions on each side.

The intensity of training depends on your fitness level, listen to your body. For greater effect, train 3-4 times a week, combining cardio and strength exercises.

proper nutrition

There are many approaches to healthy eating, and each can be effective for different people. However, if your goal is a flat stomach and slim arms, you should pay attention to the following recommendations.

1. Reduce your calorie intake:In general, to lose weight you need to consume fewer calories than you expend. Set a goal to reduce your calorie intake by an average of 20% of your normal amount to lose weight gradually. .

2. Increase your protein intake:Proteins are an important element in proper nutrition as they help maintain and build muscle. In addition, protein reduces appetite and speeds up metabolism.

3. Reduce carbohydrate intake:Reducing the amount of carbohydrates in the diet can help reduce belly and arm volume. It is especially important to reduce the consumption of fast carbohydrates, such as sweets, breads and flour products, which can spike blood sugar levels. Can increase and cause accumulation of fat in the body.

4. Increase intake of vegetables and fruits:They are rich in vitamins, minerals and dietary fiber, which help improve digestion and reduce appetite.

5. drink more water:Water helps keep the body hydrated, reduces appetite and improves metabolism. Try to drink at least 2-3 liters of water daily.



6. Limit salt intake:Reducing salt intake will help reduce water retention in the body, which can lead to a reduction in volume in the stomach and arms.

It is important to note that changes in diet should be gradual and a doctor should be consultednutrition, Especially if you have any disease or digestive problem.