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5 Most Effective Ways To Reduce Belly Fat Crunches: There is no better exercise that you can imagine off to reduce belly fat than crunches. These crunches will assist you to effortlessly burn stomach fat and if this exercise is together with an appropriate diet intake, then you can see efficient results in quick time. - Lie straight on your back on a mat. Bent your knees with your feet touching the floor. - Now rest your hands just at the back of your head. - Take a deep breath and raise your upper body off the ground. You need to blow out when you are lifting your body. - When you bring your body back to its original position you need to inhale. Once you come up you must exhale. - Do this for ten times and then repeat for two or three more sets. Bicycle Exercise This is yet an additional exercise that will assist you to shed surplus fat around your belly area simply. - Lie straight on the floor or the mat and keep both the hands on either side of your head. - Now lift both your legs from the floor and bend them at your knees. - Now drag your right knee close to your chest with your left leg out. At the time you are carrying the right knee up you can try to meet your left elbow with your right knee to have an ideal stomach crunch. - Now seize your right leg out and carry your left knee close to your chest. Now, raise your upper body and make certain that your right elbow touches your left knee for an ideal crunch. - Reiterate this for 10 to 12 times for mutually both sides and for two successive sets. Captain’s Chair You will require a chair to do this exercise. It is an easy exercise that will assist in reducing surplus belly fat. - Sit on the chair with an erect spine and straight shoulders. - Rest both your hands on either side with the palms of the hands facing downwards. Acquire a deep breath. - Now as you exhale, make sure that you fetch both your legs upwards in a way that your knees are very close to the chest. - Grip in this position for 5 to 10 seconds. Do not curve your back or bend forwards when your knees are close to your chest. - Now get your legs back to the ground and repeat the similar process for 15 times. Stomach Vacuum If you are a beginner gazing to do several exercises to lessen belly fat, then you should initiate with low impact exercises such as stomach vacuum exercises. This is an exercise that focuses primarily on breathing. - Hit the ground on all fours by sustaining your body on your knees and hands. - Now acquire a deep breath and make certain that your stomach is loose. - Now breathe out and make sure that you grasp your belly muscles tight throughout exhalation. - You require holding the belly contraction for about 15 to 30 seconds. - Reiterate this process for 15 times for two to three sets every day. Lunge Twist If you are a learner trying to effort your belly to eliminate its surplus fat, then you should foremost try out the lunge twist exercise. - Shift your left foot forward and bend your left knee. You will feel the constraint stretch on your right leg. - Now raise your hands parallel to the ground and make certain that they are in front of you. - Take a big step forward with your left leg and sit down as if you are sitting on a chair. Your right leg should be placed backward and you must apply your toes to hold up your right leg. - Make certain that your upper body and the spine are in the erect position to execute perfect lunges. - Now execute the similar lunge exercise on the other leg. - Reiterate this for 15 times. Consequently, altering your lifestyle for the long-term is the means to losing your belly fat and keeping it off. When you have healthy habits and eat genuine food, fat loss tends to pursue as a natural side effect. Hope you will lose belly fat with the above effective ways to reduce belly fat.
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Vežbe za zatezanje stomaka - Ove vežbe će vam pomoći ukoliko želite da zategnete stomak, sagorite salo I izgradite trbušne mišiće. Legnite na leđa, noge ispružene a ruke sa strane, dlanovima okrenutim nadole. Savijte levu nogu, uhvatite palac rukom. Onda pokrenite nogu još koliko možete, zadržavajući oba ramena i kukove na podu. Vaš desni kuk će se podići, ali držite oba ramena na podu. Zadržite nogu koliko možete, a zatim okrenite glavu i pogledajte preko levog ramena. Držite za pet do sedam udisaja. Lagano podignite nogu,i spustite je pa ponovite na suprotnoj strani. Lezite na leđa sa savijenim kolenima i stopalima na podu. Pritiskom na stomak do poda, podignite glavu, grudi, ramena i ruke, podignite lagano i noge. Ispružite stopala da se stabilizujete. Podignite levu ruku iznad glave, dok uvijanje svoj torzo ulevo. Ponovite na suprotnoj strani. Lezite na leđa, pete u širini kukova, noge savijene u kolenima, ruke duž tela na podu sa dlanovima nadole. Oslonite se na stopala potpuno tako da potkolenice budu potpuno pravo. Odignite karlicu nagore. Pritisnite ruke na podu da podignete kičmu gore, ostavljajući ramena, glavu i stopala u kontaktu sa podom. Iz položaja kao u prethodnoj vežbi podignite desnu nogu sa poda savijenim kolenima, ispravljajući je prema svom licu. Ispravite desnu nogu u vazduhu. Nogom, crtajte male krugove u smeru kazaljke i kontra-smeru kazaljke na satu. Zamenite desnu nogu levom. Lezite i ukrstite desni članak preko levog kolena. Spojte ruke iza levog kolena i povucite ga prema vašim grudima . Stavite ruke iza glave, laktovi okrenuti suprotno jedan od drugog. Ležeći na leđima podignite ispružene noge pod uglom od 45 stepeni. Dlanovi ispod vrata. Stavljajući desni zglob preko levog kolena, savijte levu nogu. Pokrenite desnu stranu tela što više možete podižući desni lakat. Levi lakat će pasti prema podu. Vratite leđa na pod kao na početku vežbe, ispravite obe noge bez spuštanja. Promenite strane. Lezite ravno na leđa sa nogama ravno, savijte levu nogu na grudi i podigne je pravo u vazduh. Držite nogu sa levom rukom. Lezite na levu stranu, ruke ispravite i raširene iznad zajedno, tako da vaše telo bude jedna ravna linija. Odmorite glavu na levu ruku. Podignite noge u vazduhu, a onda podignite ruke i torzo, koliko visoko možete. Zadržite pet udisaja. Zatim ponovite na drugoj strani. Počnite na sve četiri i uverite se da su zglobovi u skladu ispod ramena. Držite telo dalje od poda, držeći pete, zadnjicu, kičmu, ramena, vrat i glavu, u jednom redu. Podignite levu nogu sa poda, a zatim pažljivo podignite desnu ruku, postavljajući je ravno ispred vas. Promenite strane, podižući desnu nogu i levu ruku.