A thin waist is an ideal for which many women try.The constitution of all is different, and if a girl needs to do almost nothing to maintain a form, others must apply Titanic efforts to lose weight at the waist, at least a few centimeters. To remove unnecessary deposits and find the wasp back, it is not necessary to go to the gym.There are different exercises to lose weight and sides at home that will help achieve the desired results.
Stomach muscle structure
The muscles of the press are divided into four main muscles: read more: How to pump the side press.
- Stomach muscle.The V-VII is associated with the cartilage of the ribs, the mucous process of the sternum and pubic bone;
- Exterior oblique muscle of the abdomen.Pubic symphysis, Ilyak Shikha and V-XII are attached to the outer surface of the ribs;
- The internal oblique muscle of the abdomen.It is associated with the cartilage of the lower ribs and Ilyak Shikha.
- Transverse abdominal muscle.At the bottom, it is connected to the ridge of Ellik Bone, as well as the latest third of the inguinal ligament.
Stomach muscle
It is a long muscle, which belongs to the front wall of the abdominal cavity.She arises near the pubic crest and reaches to the top of the abdomen, connecting with the ribs and sternum.The muscle fibers are interrupted by 3-4 transverse tendon jumper, which contributes to the formation of the "cubes" of the press on the stomach.The abdominal rectus muscle that acts can be attributed to lifting the pelvis with a certain chest along with the bending of the torso and ribs.
Stomach muscles
There are oblique muscles of the stomach on both sides of the human body, whose main function is the turn of the body.The oblique abdominal muscles are divided into external and internal.The inner muscles are quite deep - they pass from the pelvis to the sternum.The outer muscles are located under the skin above the internal muscles.With their help, the body turns and bends.On the left, the left exterior, as well as incorporating the right internal muscles, is included, while while turning to the right, the right outer and left internal muscles are included in the work.The oblique muscles of the press and the transverse muscle spine of the abdominal cavity stabilize, which increases the intra -abdominal pressure, which leads to the healthy functioning of the spine, as well as the internal organs are maintained in the correct position.The oblique muscles like the wood are the muscles of the stabilizers.Due to strengthening this muscle group, the normal functioning of the beautiful posture and spine is preserved.All complex movements of the human body begin with a decrease in these and other abdominal muscles.After that, the activity is sent to other muscle groups.It is very important to pay attention to training to maintain the muscles of the press in tone, otherwise problems such as imbalance in the development of these muscles or inequality in the waist may arise.If the goal of obtaining a beautiful embossed press is impossible, it is impossible to exceed 1.5 cm for a layer of fat.Physical activity should be performed for the purpose of muscle overgrowth and lack of fat cells located under the skin.
External oblique muscle
External oblique abdominal muscles are the largest and most prominent in all abdominal muscles.This muscle group is involved in furthering the body and its inclination.In addition, they also help a person to lift and move heavy objects.
Exterior oblique muscles
The outer oblique muscles of the press are generated on the outer surface in the lower ribs.There are large teeth of him: the upper five anterior anterior gear is located in the muscle, in contact with the lower three teeth, which are part of the broad spinal muscle.Near the cartilage of the ribs, the upper bundles of the muscles are formed - they pass in the horizontal direction.The bottom are bundles that pass from top to bottom.The lowest is directed below vertically.
Internal oblique muscle
The main purpose of internal oblique muscles is the spinal flexion with their bilateral contractions.Whereas with one -solution, this muscle group, combined with the external oblique muscles, contributes to the rotation of the housing and reduces the ribs.The internal oblique muscle begins at the intermediate line on the electrome crest, on the long -bound fascia and on the lateral part in the inguinal bundle.For cartilage, which are located on the lower ribs, the beams of the upper oblique muscle fiber are attached (they pass from the bottom from the bottom).The lower bundles are directed to both up and down.They develop into wider eponurosis with the contour that is prepared from the cartilage X on the rib to the pubic bone.In addition, the lower beam of this muscle is included in the seed cord, thanks to this, muscles are formed, which is responsible for increasing the testicles in men.
Transverse abdominal muscle
This muscle forms the third and deep layer of the abdominal wall muscles.It is important to note that the beams of the transverse abdominal muscles pass back and are located horizontally around the waist.At the time of deficiency, the transverse muscle reduces the size of the abdominal cavity, pulls the abdomen at the same time, and also draws the ribs to the midline.This muscle group makes a stomach press.Thanks to the joint work, the abdominal muscles contribute to the body forward and the sides.In addition, they are responsible for turning the sides around the longitudinal axis.
How to eat, if a target is worth losing weight loss of sides, abdomen and waist?
Start losing weight, be sure to start with a radical change in the diet.Remember - A successful improvement of a figure without completing this important situation is impossible.Strength Rules for Effective Weight Loss:
- Rapidly use or reducing complete exclusion from daily diets of rapid carbohydrates (sugar -productive products and bakery products).
- To maintain the liquid, preparing dishes without salt (or with small amounts) due to the ability of sodium chloride, causes swelling.
- Partial power in small parts (up to two hundred grams, five to six times a day).
- Daily use of about two liters of clean, not boiled water, helps improve metabolism.It is an important factor for weight loss.
- Change all fatty foods with the least foods.Prepare fewer varieties of fish, birds, beef, wheel.Rabbits give preference to meat.
- The correct choice of cooking method is the use of cooking, extinguish, a double boiler, electric furnaces.
The most effective practice for losing weight and sides
It is the best set of exercises that will help create a flat stomach at home, as it not only involves rotating on the press, and it also includes acute exercises that not only contribute to the rapid burning of fat on the abdomen.But you clearly need to understand that the effect will be stronger and more noticeable, the more you try and widely reach the issue of fat burning.
Dread
There are no popular movements compared to the press.This is not the most effective, but it will help you strengthen the bark muscles if you combine it with the right diet, and in a short time you will see the result.Lie on the rug face.Fold your knees, the legs should be on the floor with the entire surface.Make your hands behind your head.Breathe deeply and tear the upper body with the floor.When you get up, you exhale.Breathing when you come back to the initial position.Take a breath when the body goes down on the floor.Do 10 recurrence, and then repeat in 2-3 approaches.
Slanting twisting
The movement is similar to a simple turn, but here you have to turn one shoulder towards another.Lie on the rug, take your hands from the head.Fold your knees so that the feet do not touch the floor.Raise the upper body with a simple twist, bend the right shoulder to the left.The left side of the body should be on the floor.Repeat the movement for the other side.Without tearing the right part of the body from the floor, turn to the right side to the left.10-12 recurrence.
- Press on the lateral muscles of the stomach:
- Put a rug on the floor and lie down on it.
- Exhaust a hand in front of you - you will rest against it.
- Bring the other hand from the head so that the elbow is seen on the roof.
- Start lifting the torso and legs at the same time, then reduce it.While lifting the body up, take a breath, when reduced - exhale
- Make the abdominal side muscles 3 times 3 times.
- Press on rectus abdominal muscles:
- Lie on the floor on your back.
- Bring your hands from the head.
- When breathing, start lifting the body, when exhaling - let it go.
- This practice should be done with a round back, such as rotating the abdomen.
- While raising the body, you need to exhale loudly.
- Do not rush, you should feel how the abdominal muscles work.
- Press about 10 times in 3 approaches.
- Mill:
- Initial position - the foot shoulder -discourse is separated, back straight.
- Exercise is done directly with legs and hands.
- Tilt the body forward and first wave with one hand, then with the other.
- During exercise, follow your breath
- Display the mill about 20 times.
- Planck:
- Reduce your elbow on the floor.Take such a situation that the body is perpendicular to the floor.
- The back is straight, the legs are also at the same level with the head spine.
- In this situation, try to keep it out for about a minute.
- In the future, time can be extended
- Do not be ashamed that the body moves, as all muscle groups are involved in this exercise.
- When performing the bar, do not reduce the pelvis, hold exactly by the end of time.
- "Bike".
To perform, you need to take the appropriate position - lying, the back should fit tightly on the floor, remove the arms behind the head, bend the legs on the knees that builds a corner in a corner that will be equal to 45 degrees.The technique of execution.At a distance of 50 cm from covering the floor, lift the legs, bent on the knees first, and the imaginary paddle begins to bend.1 -Fart, scrolling at least 15 times in the approach.Create a total of 3 or 4 approaches.
Exercise with a circle.
It is better to buy a shell more weighty (2 kg or more).When it turns, the stomach should be stressful.The duration of execution does not exceed 3 minutes with 1 hour or more to a small holiday.By demonstrating the following types of exercise, you need to take the position of standing, keeping the sides slightly, press your palms to the waist.It is important to hold the position of the body directly, press the legs tightly on the floor.Technology: Alternatively to create deep inclination from the side.
- Tilts with dumbbells:
- Take 2 kg and weighing dumbbells in both hands.
- Initial position - the foot shoulder -discourse is separated, back straight.
- Start stretching with one hand from the dumbbell to the side, returning and bending in another way.Tort several times.
- Over time, the weight of the dumbbell can be changed.
- This practice can be done with one hand: by bending the body on the edge, the other hand is given behind the head.
A set of exercise to lose weight and sides
- Lie on the floor, weapons were swept away.Slowly exercise, ensure that the shoulder blades fit tightly to the rug.At the same time, raise your feet straight, and then reduce them to the right.Without touching their horizontal surface, breathe deeply and return to your original position.Do two approaches 10 times for each side.
- Early position: Lying on the back with extended hands with the body.The feet are compressed together on the knee joints, the feet stand on the floor.Take a deep breath and start lifting the pelvis on the floor very easily at the same time, and then - the spine.At the same time, slowly move your hands behind your head.Stop your breath and slow down for a second.While exhaling, return on.P.And so 10 times.
- In case of a lie lying on your back, put a small roller under the pelvic belt.Throw the smooth hands out of the head so that they lie down with your palms.Easily lift the left leg vertically.Find out in this position for half a minute.Follow your breath: It should be even deeper.Returning to the initial position, do the same with the other leg.Overall, you have to do this exercise 30 times.
- Sit on the rug and lift a small weight.Straighten your back, pull your stomach and bend your knees slightly.Contact the left to right weight, not for a second without resting the muscles of the press.Create at least 2 approaches for each side ten times.Breathe at all times should be untoward and deep.
- Keep your feet separate from the shoulder and sit on your toes.Put your palms on the floor and tighten the navel firmly.Folding the body to the left, take out the flat right leg, as shown in the photo.Returning to the initial position, you quickly change your leg.The minimum number of approaches is three, and the number of recurrence for each organ is 10.
- Early posture: Outside hands relax on a towel, standing on the folded knee floor.Bottom the shoulder belt and pull the stomach tightly.Slowly move your arms forward.Do this until you touch the floor from the chest, do not let the lower back go and follow the back of the back.Return to the initial position, relax completely.You should perform this exercise at least 20 times, breaking them into many approaches.
Walking in place while reducing weight and sides
Walking with high hip lifts - raise the hips as high as possible to the chest as often as possible."Heat to the feet" - is walking in place with the flexian of the foot in the knee, when the leg reaches almost the buttocks.jump.Weapon with legs, body together.Distribute your legs with a jump, raising your arms up in a position above your head at the same time.Route to the initial position with a jump.Lift.You can choose a chair, bed or something as an object.Rising on it with the right leg, we go down with the same leg.Try two times for each leg 10 times.Cardio training should either enter the warm-up, or complete electricity (20-30 minutes).