A thin waist is a dream that is fought for by many women.Everyone's constitution is different, and if one girl needs to do anything to maintain shape, then other people must apply Titanic efforts to lose weight at the waist, at least a few centimeters. To remove unnecessary deposits and find a wasp waist, no need to go to the gym.There are various exercises to lose weight and sides at home that will help achieve the desired results.
Abdominal muscle structure
Press muscles are divided into four main muscles: Read more: how to pump the side press.
- Straight abdominal muscles.Attached to V-VII rib cartilage, sternum mucus and pubic bone;
- The abdominal tilted muscles.Attached to the symphysis pubis, iliac symbol and the outer surface of the V-XII ribs;
- The inner muscles of the abdomen.It is attached to the lower rib cartilage and iliac symbol.
- Abdominal muscles transverse.At the bottom, it is attached to the iliac bone ridge, as well as to the third third of the inguinal ligament.
Straight abdominal muscles
This is a long muscle, which is associated with the front wall of the abdominal cavity.He came from near the pubic symbol and reached for the top of the stomach, sticking there to the ribs and sternum.Muscle fibers are disturbed by 3-4 transverse tendons, which contribute to the formation of the "cube" of the stomach.The function performed by the abdominal rectus muscles can be associated with the bending of the torso to the front and push of the ribs down, and removal of the pelvis with a fixed chest.
The muscles of the stomach tilted
On both sides of the human body is the tilted muscles from the stomach, the main function is the body turn.The tilted abdominal muscles are divided into external and internal.The internal muscles are quite deep - they move from the pelvis to the sternum.External muscles are located under the skin above the inner muscles.With their help, the body is twisted and bent.Rotate to the left side, the left external, and the muscles of the right inner, involved, while when turning to the right side, the inner and left and left muscles are included in the work.The muscles of the press tilted and the transverse muscles of the abdominal cavity stabilize the spine, thereby increasing intra -abdominal pressure, because the function of a healthy spine is achieved, and maintains internal organs in the correct position.Tilted muscles, like lumbar, are stabilized muscles.Because the strengthening of this muscle group, the beautiful posture and the normal function of the spine are maintained.All complex movements of the human body begin with a reduction in the muscles of other abdominal muscles and others.After that, activity is transmitted to other muscle groups.It is very important to pay attention to training to maintain the muscles of the press in the tone, if not a problem such as an imbalance in the development of these muscles or asymmetry in the waist can appear.If the purpose of achieving a beautiful press is impossible, it is impossible for the fat layer to exceed 1.5 cm.Physical activity must be intended for muscle hypertrophy and reduced fat cells located under the skin.
External tilted muscles
External tilted abdominal muscles are the largest and most prominent of all abdominal muscles.This muscle group is involved in turning the body and its tendency to the future.In addition, they also help raise and transfer heavy objects to someone.
External tilted muscles
External tilted muscles from the press come from the outer surface in the lower ribs.There it has a large teeth: the upper five are located in the anterior tooth muscles, three lower in contact with teeth, which are part of the widest spine muscles.Near the rib cartilage, the upper bundle of the muscles formed - they passed horizontally.Below is a bundle that passes from top to bottom.The lowest is directed vertically downward.
Inner tilted muscles
The main purpose of the internal sloping muscles is the flexion of the spine with their bilateral contraction.Whereas with one side contraction, this muscle group, along with the muscles of the outer tilted muscles, contributes to the rotation of housing and lowering the ribs.Internal tilted muscles start from the middle line on the iliac symbol, in the lumbosacral fascia and in the lateral part in the inguinal bundles.To the cartilage, which is located in the lower ribs, the fiber beam from the top of the inner tilted muscles is installed (they pass from the bottom up).Lower bundles are directed up and down.They developed into extensive aponeurosis along the contour drawn to the pubic bone of the X cartilage located in the ribs.In addition, beams that are lower than these muscles are included in the seed cable, thanks to this, the muscles are formed, which are responsible for increasing the testicles in men.
Abdominal muscles transverse
This muscle forms the third and deepest layer of the muscles of the abdominal wall.It is important to note that the stomach muscle beam transverse from the back and is located horizontally, around the waist.At the time of reduction, the transverse muscle reduces the size of the abdominal cavity, at the same time pulls the stomach, and also pulls the ribs to the center line.This muscle group forms a stomach press.Thanks to the joint work, the abdominal muscles contribute to bend the body forward and sideways.In addition, they are responsible for turning the body to the side around the longitudinal axis.
How to eat, if a goal is commensurate with weight loss, abdomen and waist?
Start to lose weight, be sure to start with radical changes in the diet.Remember - the correction of a successful figure is not possible without meeting this important condition.Power rules for effective weight loss:
- Reducing the use or complete exception for a long period of time from a daily carbohydrate daily diet (products containing sugar and bread products).
- Preparation of plates without salt (or with at least) due to the ability of sodium chloride to maintain fluids, which cause swelling.
- The power of fractions in small portions (up to two hundred grams, five to six times a day).
- The use of every day about two liters of clean water, not boiled, helps increase metabolism.This is an important factor for weight loss.
- Replace all fatty foods with the lowest food.Prepare fish, birds, beef, beef varieties.Provide preferences for rabbit meat.
- The right choice of the cooking method is cooking, extinguishing, using dual boilers, electric furnaces.
The most effective exercise for weight loss and sides
This is the best training series that will help make a flat stomach at home, because it does not only consist of turning the press, and that also includes intense exercises that contribute to fast fat burning not only in the stomach.But you need to understand clearly that the effect will become stronger and more visible, the more efforts you make and the more comprehensive approaching fat burning problems.
Rotate
There is no popular movement than twisting the press.This is not the most effective, but will help you strengthen the muscles of the bark if you combine it with the right diet, and in a short time you will see the results.Lying on the carpet facing up.Bend your knees, your feet must be on the floor with the entire surface.Make your hands behind your head.Inhale deeply and tear the upper body from the floor.Exhale when you rise.Inhale when you return to the starting position.Take a breath when lowering the body to the floor.Make 10 repetitions, and then repeat in 2-3 approaches.
Turning italics
This movement is very similar to the usual round, but here you have to turn in the other direction.Lying on the rug, get your head.Bend your knees so that your feet don't touch the floor.Lift the upper body like an ordinary rotation, turn the right shoulder to the left.The left side of the body must be on the floor.Repeat the movement for the other side.Left turn to the shoulder to the right, without tearing the right side of the body from the floor.Create 10-12 repetitions.
- Press the lateral abdominal muscles:
- Place the carpet on the floor and lie beside him.
- Discard one hand in front of you - you will rest on it.
- Bring the other head so that the elbows stare at the sky.
- Start lifting the body and legs at the same time, then lower.When lifting the body, take a breath, when lowering - breathing
- Make the abdominal side muscles 10 times 3 approaches.
- Press the abdominal muscles of the rectus:
- Lying on the floor on your back.
- Bring your head.
- When inhalation, start lifting the body, when exhaling - to let it go.
- This exercise must be done with round back, as if twisting the stomach.
- When lifting your body, you need to make a hard breath.
- Don't be in a hurry, you have to feel how the stomach muscles work.
- Do a press about 10 times in 3 approaches.
- Factory:
- Starting position - leg - shade - separated, straight back.
- Exercise is done with straight feet and hands.
- Tilt the body forward and wave first with one hand down, then with the other.
- During training, follow your breath
- Do a factory about 20 times several approaches.
- Planck:
- Lower the elbow to the floor.Take a position in such a way that the body is perpendicular to the floor.
- The back is straight, his feet even, the head is at the same level as the spine.
- In this position, try to last for about a minute.
- In the future, time can be improved
- Don't be ashamed that the body vibrates, because all muscle groups are involved in this exercise.
- When doing the blade, don't lower the pelvis, hold it exactly until the end of time.
- "Bicycle".
Starting to appear, you need to take the appropriate position - lying down, the back must fit the floor, remove the arm behind the head, bend the foot on the knee to form an angle that will be the same as 45 degrees.Execution technique.At a distance of 50 cm from the floor covering, lift your legs, previously bent the knee, and began to twist imaginary pedal.Do non -speed, rolling at least 15 times in 1 approach.Make a total of 3 or 4 approaches.
Exercise with a circle.
It's better to buy a shell heavier (2 kg or more).When twisted, the stomach must be tense.The duration of the execution is recommended from 1 hour or more with a small vacation not exceeding 3 minutes.Doing the following type of exercise, you need to take a standing position, place a little feet on the side, press your palm to the waist.It is important to hold the body position directly, pressing the feet tightly to the floor.Technique: To make a deep tendency from side to side alternately.
- Tilted with halter:
- Take dumbbel weighing 2 kg and above on both hands.
- Starting position - leg - shade - separated, straight back.
- Start stretching with one hand from the dumbbel to the side, back and leaning in the other direction.Make a slope several times.
- Over time, dumbbell's weight can be changed.
- This exercise can be done with one hand: tilting the body to the side, the other hand is given behind the head.
A set of exercises for weight loss and sides
- Lying on the floor, arms stretched.Do the exercise slowly, make sure that the shoulder knife fits the carpet.At the same time, leave your legs upright, then lower to the right.Without touching their horizontal surface, breathing deeply and returning to its original position.Make two approaches 10 times for each side.
- Initial position: lying behind with hands stretched out along the body.The legs are bent in the knee connection compressed together, the feet stand on the floor.Take a deep breathing and at the same time starts to lift very smoothly on the floor, and then - the spine.At the same time, slowly take your hand behind the head.Resistant to breath and slow briefly.During breathing, return to Dan.P. and 10 times.
- In a lying position on your back, place a small roll under the pelvic belt.Discard the soft hands behind the head so they lie with your palms up.Lift the left leg smoothly vertically.Find in this position for half a minute.Follow your breathing: it must be evenly distributed and deep.Return to the initial position, do the same thing with other legs.In total, you have to do this exercise 30 times.
- Sit on the rug and take a small burden.Straighten your back, pull your stomach and bend your knees slightly.Contact body weight from left to right, not for a moment without calming the muscles of the press.Make at least 2 close to ten times for each side.Breathing all the time must not be rushed and deep.
- Place your legs -Separate and sit on your feet.Put your palms on the floor and tighten the navel.Turning the body to the left, pulling out the right leg flat, as shown in the photo.Back to the starting position, you quickly change your feet.The minimum approach is three, and the number of repetitions is 10 for each member of the body.
- Early pose: Hands stretched out on a towel, bent knees stand on the floor.Lower the shoulder belt down and pull the stomach tightly.Slowly submit your arms forward.Do this until you touch the floor with your chest, don't remove the lower back and follow the backwards.Return to the initial position, do it completely relax.You have to do this exercise at least 20 times, breaking it into several approaches.
Running in place when you lose weight and side
Running with high hip elevators - lift your hips as high as possible to the chest, as often as possible to replace your feet."Heaty The Legs" - Running in place with foot flexion on the knee, when the feet reach almost the buttocks.Jump.Foot together, the arms along the body.Share your feet with a jump, at the same time raise your hand to the side to the position above your head.Route to the initial position with a jump.Elevator.You can choose chairs, beds, or something else as an object.Lifted it with the right foot, we went down with the same leg.Do two approaches 10 times for each foot.Cardio training must enter warming up, or complete power (20-30 minutes).