Published: 11/20/2008 - Updated: 08/14/2019
There are many factors that influence the emergence of the famous and so hated tummy tires. As a side note that between 50 and 60 percent of fat that accumulates in the middle torso is due to genes you've inherited! Moreover, and this is where we should feel more responsible, your lifestyle and changes going through your body, to measure over the years, also play an important role. The hormonal changes you can start to suffer as women between 35 and 40 years is often accompanied by an increase in waist size. Much stress and little rest, eating too many calories, may contribute to the growth of your belly. Also the level of activity also affects your figure, as people that are more active tend to have less and thinner belly.
Ultimately the tires are the accumulation of fat in the waist area . So, you think that NOW! you should get to do sit-ups, Ok, wait a minute, do not think that having tires or a tummy fat is associated only with the fact of having flaccid muscles. While the exercises for the trunk area strengthen your abdominal muscles around also you need to do cardiovascular exercises That are those movements to stretch your spine, a good exercise in the abdominal provides stability to the vertebral are. This strength in the abdominal area will also help you to move in a more energetic way when you do cardio exercises.
How to start?
But if you thought that to reduce the diameter of your waist will suffice with a little movement from time to time you may be wrong. Unfortunately, the first place that accumulates in body fat is one of the last to get rid of it. So make it go away requires time, commitment and perseverance.
Keep in mind that fat is hiding under your belly button did not appear suddenly, usually is the result of a slower reaction, Your metabolism that appears over the years and it causes your body to consume less energy and therefore burn less fat.
- Start caring for your food: Do not drink more than 1 gram of fat per kilogram of body weight per day. If you weigh 60 kg, you know, do not pass the 60 grams of fat per day.
- Perform your exercises well: better try for long periods of moderate intensity (aerobic) than those of high intensity.
- Move: Run, bike, skate, walk through the mountains or anything to a level that will cost you but allow you to keep the conversation for at least one hour per session, this will make you burn more fat.
- Exercise and strengthens your abdominals: the abdominal wall is more flexible and to give the muscles of the area assigned to the forward pressure of the volume that they contain. Make a good session of sit-ups.
Here is a guide of exercises that you can implement. These will make tummy belly disappear, it is simply a matter of time and a little willpower.
Elevation hip: Lie on your back with legs in the air and pull the legs and pelvis towards your chest. Perform 15 to 30 repetitions. Effect: lower abdomen.
Trunk flexion: With your knees together and bent, pull your legs toward your chest, while you are joining. Perform 50 repetitions. Outcome: strengthens superior abs.
Bridge: Lie upside down and bring the body, using your elbows and toes as sole substrates. Do not move for 30 seconds. Outcome: strengthen muscles in the gut and the lumbar.
Abdominal side: With the legs in the air and bent, take elbow to opposite knee, then the other. Repeat to add up to 30 repetitions. Effect: define the sides of the casing.
Back extensions: Lie upside down and lift the trunk, keeping the gut punch. Hold for one second and low. Make the 2nd to 40 repetitions. Outcome: strengthens your back.
Waist twist exercises and back: With the right hand on the waist, raise your left arm above your head, stretching to the right, and the same with the other arm.
Hold a long pole with your hands apart, put it behind your head and makes spinning the waist and arms.
Hung from an espalier, elevate your legs together forwards and sideways. You can also swim backwards.