Thin waist is the ideal that many women try.The constitution of everyone is different, and if a girl needs to do almost anything to maintain a shape, then others should ask for Titanic's efforts to lose weight at the waist, at least a few centimeters. To get rid of unnecessary deposits and find the bee waist, no need to go to the gym.There are different exercises to lose weight and side at home that will help achieve the desired results.
The structure of the abdominal muscles
Press muscles are divided into four main muscles: Read more: How to pump a side newspaper.
- Straight abdominal muscles.Attached to the cartilage of the V-VII ribs, the mucous process of the sternum and the genital bone;
- Outgoing abdominal muscles.Attached to the genitalia, iliac peaks and the outer surface of the V-XII ribs;
- The internal oblique muscles of the abdomen.It is attached to the lower rib cartilage and the peak of the iliac.
- Horizontal abdominal muscles.At the bottom, it is attached to the iliac bone ridge, as well as the third part of the inguinal ligaments.
The straight muscles of the stomach
This is a long muscle, related to the front wall of the abdominal cavity.He comes from the peak of the genitals and reaches the top of the stomach, attaching there to the ribs and sternum.Muscle fibers are interrupted by a horizontal 3-4 tendon jumper, which contributes to the formation of the "cube" of the newspaper in the stomach.Functions performed by the abdominal rectal muscles can be associated with bending the trunk forward and the rib core down, as well as lifting the pelvis with a fixed chest.
The abnormal muscle of the stomach
In both sides of the human body are the abdominal muscles, the main function of the body.The oblique abdominal muscles are divided into external and internal.The internal muscles are enough - they pass from the pelvis to the sternum.The external muscles are located under the skin above the internal muscle.With their help, the body is twisted and bent.Rotating to the left, the left exterior, as well as the right internal muscles, involved, when turning to the right, the right external and left internal muscles are inserted into the work.The oblique muscles of the newspaper and the abdominal cavity stabilize the spine, thus increasing the intra -abdomen pressure, in which the healthy function of the spine is achieved, as well as maintaining the internal organs in the right position.Oblimate muscles, like lumbar, are stabilizing muscles.Due to the strengthening of this muscle group, beautiful posture and normal functioning of the spine are preserved.All complex movements of the human body begin with the reduction of these stomach and other muscles.Subsequently, the activity was sent to other muscle groups.It is very important to pay attention to exercises to maintain the muscles -The newspaper in the tone, otherwise, problems such as imbalance in muscle development -Totot or asymmetry in the waist can arise.If the goal of reaching a beautiful newspaper is impossible, it is impossible for a layer of fat exceeding 1.5 cm.Physical activity should be aimed at muscle hypertrophy and reduction of fat cells located under the skin.
Outer bean muscles
External abdominal muscles are the largest and most prominent of all abdominal muscles.This muscle group is involved in changing the body and its tendency to forward.In addition, they also help raise and transfer heavy objects to someone.
Outer bean muscles
The external oblique muscle of the newspaper comes from the outer surface of the lower rib.There he has a large teeth: the top five are located in the anterior gear muscle, three lower in contact with the teeth, which is part of the spinal muscles.Near the cartilage of the ribs, the upper bundles of the muscles are formed - they pass through the horizontal direction.Here is a bundle that passes from top to bottom.The lowest is directed vertically.
Internal oblique muscles
The main purpose of the internal oblique muscle is the flexion of the spine with their bilateral contraction.Whereas with one contraction, this muscle group, together with the outer -outer muscles, contributes to the rotation of the housing and lowering the ribs.The internal oblique muscles start from the middle line at the peak of the iliac, at the lumbosacral fascia and on the sides of the inguinal bundle.To the cartilage, located in the lower ribs, the beam of the upper fiber of the inner muscle is attached (they pass from the bottom up).The lower bundle is directed up and down.They develop into a large aponeurosis along the contour that is drawn to the genital bone from the cartilage X located in the ribs.In addition, the lower beam of this muscle is inserted into the seed cord, thanks to this, the muscles are formed, which is responsible for raising the testis in men.
Abdominal muscles horizontal
The muscles form the third and most in the abdominal wall muscles.It is important to note that the horizontal abdominal muscle beam passes from the back and is located horizontally, around the waist.Pada masa pengurangan, otot melintang mengurangkan saiz rongga perut, pada masa yang sama menarik perut, dan juga menarik tulang rusuk ke garis tengah.This muscle group forms a stomach newspaper.Thanks to the work together, the abdominal muscles contribute to bending the body forward and to the side.In addition, they are responsible for turning the body to the side around the longitudinal axis.
How to eat, if a goal is worth losing weight, stomach and waist?
Starting weight loss, make sure you start with radical changes in your diet.Remember - successful numbers correction is impossible without meeting this important situation.Power rules for effective weight loss:
- Reduces complete consumption or exceptions for a long period of time from the daily diet of fast carbohydrates (products containing sugar and bread products).
- Preparation of salt -free dishes (or with little) due to the ability of sodium chloride to maintain fluid, leading to swelling.
- Breakdown power in small portions (up to two hundred grams, five to six times a day).
- Daily use of about two liters of clean water, not boiled, helps improve metabolism.This is an important factor in weight loss.
- Replace all fatty foods with the lowest foods.Provide fish, birds, beef, beef.Give priority to rabbit meat.
- The right choice of cooking methods is to cook, extinguish, the use of multiple boilers, electric furnaces.
The most effective training for losing weight and side
This is a set of exercises that will help make a flat stomach at home, as it does not only rotate in the newspaper, and it also includes intense exercises that contribute to rapid fat burning not only in the stomach.But you need to understand clearly that the effects will be stronger and more prominent, the more effort you make and the more approaches that burn fat burning.
Turn
There is no popular movement from rotating in the newspaper.It's not the most effective, but it will help you strengthen your skin muscles if you combine it with the right diet, and in a short time you will see the results.Lying on the carpet.Bend your knees, the feet should be on the floor with the entire surface.Make your hands behind your head.Pull it deeply and tear the upper body off the floor.Breathe in as you get up.Action when you return to the starting position.Take a deep breath when lowering the body to the floor.Make 10 repetition, and then repeat the 2-3 approach.
Putting rotation
This movement is very similar to the usual twist, but here you need to make one shoulder in another.Lying on the carpet, get your hands on the head.Bend your knees so that the feet do not touch the floor.Raise the upper part of the body like a normal rotation, switching right shoulder to the left.The left side of the body should be on the floor.Repeat the movement for the other side.Turn left to shoulder to the right, without tearing the right side of the body from the floor.Make 10-12 repetition.
- Press on the side muscles of the abdomen:
- Put the carpet on the floor and lie on it.
- The one -handed exhaust in front of you - you will rest against it.
- Bring the other hand with the head so that the elbows appear on the ceiling.
- Start lifting the body and feet at the same time, then lower it.While raising the body, take a deep breath, when lowering - exhale
- Make the abdominal muscles 10 times 3 approaches.
- Press on the rectal abdominal muscles:
- Lying on the floor behind you.
- Bring your hands on the head.
- When inhalation, start lifting the body, when breathing - to let it go.
- This exercise must be done with a rounded back, as if it were rotating the stomach.
- When raising your body, you need to exhale.
- Do not rush, you should feel how the abdominal muscles work.
- Make a newspaper about 10 times in 3 approaches.
- Factory:
- Position starts - shoulder -width feet apart, straight back.
- Exercises are done with straight feet and hands.
- Tilt the body forward and the wave first with one hand down, then with the other.
- While exercising, follow your breath
- Do a factory about 20 times some approaches.
- Planck:
- Reduce your elbows to the floor.Take such a position so that the body is perpendicular to the floor.
- The back is straight, the feet too, 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 shy that the body is shaking, as all muscle groups are involved in this exercise.
- When performing a bar, do not lower the pelvis, hold it exactly until the end of time.
- "Bike".
Starting to do, you need to take the right position - lie down, the back should fit the floor, remove the arm behind the head, bend the legs in the knee that forms an angle that will equal 45 degrees.Implementation Techniques.At a distance of 50 cm from the floor covering, lift the feet, which previously knees on the knee, and begin to rotate the imaginary pedal.Do not fast, scroll at least 15 times in 1 approach.Make a total of 3 or 4 approaches.
Exercise with a loop.
It is best to buy a heavier shell (2 kg or more).When it is twisted, the stomach should be tense.The implementation period 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, put a small foot to the side, press your palm to the waist.It is important to hold the body directly, pressing the feet tightly to the floor.Technique: To create a deep tendency from side to side alternately.
- Tilt with dumbbells:
- Take dumbbells weighing 2 kg and above in both hands.
- Position starts - shoulder -width feet apart, straight back.
- Start stretching with one hand from the dumbbells to the side, back and lean the other way.Make it a few times.
- Over time, the weight of the dumbbells can be changed.
- This exercise can be done with one hand: tilt the body to the side, the other hand is given behind the head.
A set of exercises to lose weight and side
- Lying on the floor, his arms outstretched.Do a slow exercise, make sure the shoulder blade fits tightly.At the same time, lift your feet upright, and then lower it to the right.Without touching their horizontal surface, inhale deeply and return to their original position.Make two approaches 10 times for each side.
- Position starts: Lying on the back with your hands extended throughout the body.The feet are bent on the knee joints compressed together, the feet stand on the floor.Take a deep breath and at the same time start to lift the pelvis on the floor, and then - the spine.At the same time, slowly take your hands behind your head.Hold your breath and slowly.While breathing, return to Dan.p.And so on 10 times.
- In a position to lie behind you, place a small roller under the pelvic belt.Remove the smooth hands on the back of the head so that they are lying down with the palm of your hand.Smoothly lift the left foot vertically.Find in this position for half a minute.Follow your breathing: it's supposed to be deep and deep.Back to the beginning, do the same as the other legs.Overall, you must do this exercise 30 times.
- Sit on the carpet and take care of the small weight.Straighten your back, pull your stomach and slightly bend your knees.Contact weight from left to right, not for a moment without relieving newspaper muscles.Make at least 2 approaches ten times for each side.Breathing all the time should not be in a hurry and in a rush.
- Put your shoulders apart and sit on your toes.Put your palms on the floor and tighten the navel firmly.Turning the body to the left, pull the right foot flat, as shown in the photo.Back to the starting position, you quickly changed your feet.The minimum number of approaches is three, and the number of repetitions is 10 for each limb.
- Early pose: Outdoor hands are located on a towel, knee bent standing on the floor.Reduce the shoulder belt down and tighten the stomach.Slowly advance your arm forward.Do this until you touch the floor with your chest, do not let go of the lower back and follow the back.Back to the starting position, do it relaxed.You must do this exercise at least 20 times, breaking it into several approaches.
Walking in place when losing weight and side
Walk with a high hip elevator - raise the hips as high as possible to the chest, as often as possible to replace your feet."Heating your feet" - running in place with flexion on the knees, when the feet reach near the back.Jumping.Feet together, arms all over the body.Distribute your feet by jumping, at the same time raising your hand to the position above your head.Path to the starting position by jumping.Lift.You can choose chairs, beds or other as an object.Increased with the right foot, we went down with the same leg.Take two approaches 10 times for each foot.Cardio exercises either entering the heating, or completing the power (20-30 minutes).