Many people are concerned about the accumulation of fats in their guts, or abdomen; This is the lower middle part of the human body. Regarding this topic, in Spain, people have very bad information, and myths related to abdominal fat.
There is a myth that if you put a plastic bag in the abdominal area; And spend the day with that high, then the heat will cause you to burn this fat alone. This is false!
Also, in the market they sell some thermal belts; that generate heat with electrical energy, so that you spend many hours connected, reducing fat and abdominal serves. But this won’t do you any good either.
Many people, are looking for, take the rabbit out of the hat and disappear the abdominal fat; immediately visualizing the defined chocolates, and squares in seconds. This will not be so, but do not worry, it is not impossible to achieve either.
With the tips and guidance that we will give you in this article, you will have important tools for you to succeed; Obtaining excellent results with abdominal exercises, taking into account, the best techniques, to avoid injuries to your muscles.
Bulging abdomen
In this area, there are the most important organs of the human body, and also a part constituted by abdominal muscles. But abs are our fat storage tank, which translates into energy for our muscles. Mostly in men; Although women also accumulate fat, in the abdomen, and on the side of the legs.
It is important to note that before performing any physical activity, a general study of the person’s health should be done. The large or inflamed abdomen is not only due to fat accumulation. There are health problems that seriously affect this area; such as constipation.
Constipation makes the part of the abdomen look larger and swollen. For this, you must take a treatment that the doctor places you, before starting an exercise routine. This can also be improved by drinking plenty of water a day, and with a high-fiber diet with plenty of serials and fresh fruits.
On the other hand, we have to take into account that this area is very delicate, since we can affect the muscles of the back, and the lumbar nerves or sciatica when exercising. Therefore, you must take all the precautions, which we recommend before starting the mission of exercising the abdominals.
In addition, you should check the kidneys, performing an ultrasound. Since if you have kidney stones, it is not advisable to perform strong exercise routines. These abdominal exercises can damage your kidneys from movement. On the other hand, you should also tell the doctor to check your entire abdominal and lumbar area.
Sometimes, people can have hernias, and exercise can affect them severely. If this is your case, with a simple outpatient operation the problem of the hernia is solved. After the rest indicated by the doctor, you will start with your exercise routine, which we will indicate later.
Pains and routines
If you start the routine, and you feel a very strong pain the next day, you should go to the doctor; since there are people who have delicate sciatic nerve. Which is not recommended in them to perform this type of exercises.
It is important to note that to lower abdominal fat, it is not only achieved with abdominal exercises, you have to perform a series of aerobic exercises. In different parts of the body, to have faster results; Since the muscles will need that energy to work, and if you increase the muscle mass, of the whole body, then you will need more energy to spend.
That is why it is tactical to increase muscle mass; This will burn faster the fat that is accumulated in the abdomen, or energy tank for the muscles. Since any muscle you exercise, it will take the fat from your abdomen.
Feeding
On the other hand, we must take into account our way of eating, and the types of food we consume daily. We recommend that you do not drink carbonated drinks, sweets or sugary foods. Since these become fats, and go to the abdomen immediately. Also, you should consume few carbohydrates, because these also translate into abdominal fat.
To start the exercise routine, you must initially take into account your weight, and in this way, you can design the exercise regimen easier. But indisputably, you always have to start with very gentle routines, and with a previous warm-up. Thus, you will avoid muscle tears and pain, by starting to work the cold muscles. Having abs is a job; He who wants something, something costs him.
All cars, before taking them out of the house we have to warm it up for a few minutes so that they work optimally, so are the muscles of our body. With gentle aerobic exercises, you can do this, and with some gentle stretching, before starting the strong exercise routine.
Instructions for Abdominal Exercises – Doing Abdominal Exercises
- To start the routine, you have to make some gentle warm-up movements of legs, waist and arms. These movements can be done in a circular way, first in one direction and then in the other.
- After this simple warm-up, we recommend you start walking for 20 minutes, with a very gentle speed.
- After 20 minutes of walking, start by picking up your pace, as fast as you can, you will feel your breathing quicken, and your heart will beat faster.
- This walk should last approximately 45 minutes, and should be done for two weeks in a row. But letting the body rest, with a day in between.
- In the third week after 45 minutes walking; You will begin to perform, abdominal movements, placing a broom stick on your shoulders, and held, with your two hands.
- After you have the stick on your shoulders; You will start turning it, sides from right to left, as much as you can for 10 minutes.
- At the end you can place a carpet; and place your body horizontally.
- Then, raise your legs, keeping them straight, until you make an angle of 90 degrees. You will do this slowly. And to download them you will also do it slowly; so that the abdominal muscles are used to the fullest.
- This simple technique will also be performed for 10 minutes and for two weeks
- In the following week; You will walk the usual 45 minutes, and then we will begin to increase the intensity of the exercises.
- Take your carpet again, and start performing sit-ups by placing your legs straight, and with a person who supports your feet.
- With your hands on your head, you climb to a 90-degree angle.
- Then, return your back to the carpet, this will be done 5 times in a row, and then rest a few seconds, to perform 5 more for a period of time of 10 minutes.
- Also, we recommend that you use a bicycle, this can be stationary or a mountain bike. So that you dedicate at least one hour a day after performing this exercise routine.
- Squats are very good, and burn a lot of fat; Since the muscles of the legs, require a large amount of energy to move.
- These can be done after the warm-up routine; for about 20 minutes, doing sets of 10 squats. With the hands placed on the head, and going down until the knees are bent.
- If you have small weights or dumbbells, take them in your hands, and you can perform the squats with a little extra weight.
- This will cause the leg muscles to need more energy, which will come out of your abdomen.
- Finally, after the previous warm-up, we recommend that you do a gentle jog, at night for approximately 1 hour.
- Jogging is one of the exercises that will help you reduce abdominal fat, more quickly. Since, the movement of all the muscles of the body need a lot of energy.
What do you need for Abs Exercises – Do Abs Exercises?
- Vitamin supplement.
- Medium carpet.
- Weights and dumbbells.
- A stopwatch to measure time.
- A broomstick.
- Sportswear.
- Jogging shoes.
- Stationary or mountain bike.
Tips for Abs Exercises – Doing Abs Exercises
- The first thing we recommend is that you give rest to your muscles. Because if you work the exercises without stopping, you will have many injuries and serious damages.
- You should always do the routine of warming up and stretching muscles, before starting with strong exercises.
- Don’t eat carbs or sweets.
- Eat a lot of white meat, and eggs that provide a lot of energy to the muscles, without filling your abdomen with fat.
- You should drink plenty of water, to replenish fluids, which your body throws away when sweating.
- Orange juice provides your body with a lot of energy, and vitamins to have a good performance.
- Do not drink energy drinks, which bring a lot of bad chemicals to your body.
- Try to always have breakfast with fruits and natural juices this will help you keep your colon healthy.
- Do not forget to consume dried and serial fruits, these provide a lot of fiber, which will help you remove fat from your body.
- Ginger infusions help you reduce inflammation of the colon, and maintain good health of your intestines. Since an inflamed colon, it also looks as if it were accumulated fat.
- These results, you will see it more or less in two consecutive months, you have to be constant and determined, so that you can lower the fat of the abdomen.
Finally, always remember to visit the doctor. Not only before starting this routine, but also at the end, so that you perform your normal checkup.