Eliminating abdominal fat is not easy, if not practicing cardio exercises that allow a caloric expenditure such as to make you lose weight widespread, and therefore also in the waist.
When you gain weight, the fat is not distributed in every person's body in the same way. The location or not on the abdomen very often depends on genetics, but there is no doubt that a low-calorie diet, combined with physical exercise, can do a lot to reduce adiposity in this part of the body.
In addition to running, one of the ways to do a cardio workout that will tone your stomach is to do exercises with the elliptical.
Instead, here's how to train your shoulders.
There are some well-known but not necessarily effective exercises to train the triceps. These alternatives are better.
, and is particularly appreciated for its relative ease of execution and its many advantages.
The movement that the body carries out on the elliptical mimics in all respects that of cross-country skiing.
Benefits
Doing exercises with the elliptical means performing a complete workout which, by allowing you to burn a large number of calories, helps to decrease the volume of the abdominal area.
The movement needed to train with this tool also tones the muscles of both the upper and lower body and keeps the core engaged, contributing even more to the toning of the belly.
This type of cardio training is also particularly suitable for those who have joint problems or are recovering from injuries or surgery because it falls into the category of low impact activities.
To train the trapezes instead, you can do these exercises.
in the center of the pedals, with the inside of the foot parallel to the inside of the pedal.
The elliptical has two dumbbells available: one static and one mobile. Grasping the static one does not allow you to train the upper part of the body, however it is the best choice for beginners. Once you have become familiar with the tool you can move on to the dumbbells furniture, which in addition to working the muscles of the arms, allow you to burn many more calories, affecting the firming of the belly.
Basic movement
- Begin by pushing your feet forward and keeping your knees slightly bent.
- While pedaling, your feet should ideally perform an oval. The direction of travel can be either forward or backward.
- If using a movable dumbbell, move it in time with your legs.
- While pushing the right arm forward, the left leg must also be forward and, conversely, when the left arm is forward the corresponding leg must follow it.
- Remember to maintain an upright posture, with your chest out and your shoulders pulled back and down.
Intensity is also important when it comes to burning belly fat. If the workout is too easy, it does not allow you to make much progress and achieve the desired results. Therefore, as your fitness level increases, the intensity of the elliptical workout should gradually increase as well.
If by using this tool for several consecutive minutes you are still able to hold a conversation without particular effort, it means that the intensity is too low and it is necessary to increase it, while always taking into account not to exaggerate.
The time spent on the elliptical also affects the loss of weight and fat mass on the abdomen. To achieve this, the ideal is to train at least 4 days a week for between 30 and 60 minutes per session.
The flat stomach swimming workout is also excellent.
, aka HIIT. Unlike traditional cardio, in which movements are performed at a constant pace and maintains an almost linear heart rate, interval training alternates moments of intense effort with periods of recovery.This sequence is capable of increasing your heart rate and burning more calories than a stationary workout can.
How to do it
- After warming up for 5-10 minutes, pedal as hard as you can with moderate resistance. Maintain this intensity for 30 seconds to 2 minutes, then slow down.
- Regain energy by maintaining this slower pace for the same amount of time you pedaled hard, then pick up the pace again.
- Continue to alternate between high intensity and recovery for the duration of the workout.
- Remember to finish your workout with a 5-10 minute cool down.
