Thin waist is the ideal that many women seek.The constitution of everyone is different and if one girls have to do almost nothing to maintain form, then others must use titanic efforts to lose weight in the waist, at least a few centimeters. To remove unnecessary deposits and find a wasp waist, 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.
The structure of abdominal muscles
The muscle of the press is divided into four main muscles: Read more: How to pump the side press.
- The direct muscle of the abdomen.Attached to the cartilage on the V-VI ribs, the mucosal process of the chest and pubic bones;
- The outer diagonal muscle of the abdomen.Attached to Pubic Symphysis, iliac crest and outer surface of the v-xii ribs;
- The inner diagonal muscle of the abdomen.It is attached to the cartilage of the lower ribs and iliac crest.
- Transmaked abdominal muscles.At the bottom it is attached to the neck of the iliac bone, as well as sides of a third of the endometrium.
Straight abdomen in the abdomen
This is a long muscle that is associated with the front wall of the abdomen.It originated near the generation and reaches the top of the abdomen and sticks to the ribs and the chest.Muscle fibers are interrupted by 3-4 across their jumps, which promotes the formation of the "cube" of the pressure on the stomach.The measures performed by the abdominal muscle can be attributed to the bend of the body and the pressure of the ribs down, as well as the lifting of the pelvis with a fixed chest.
The abdomen of the abdomen
On both sides of the human body are the diagonal muscles of the abdomen, which their main role is bends of the body.Calips abdominal muscles are divided into outer and interior.The inner muscles are deep enough - they go from the pelvis to the chest.The outer muscles are located under the skin above the inner muscle.With their help, the body is twisted and bent.Turning to the left side, the left outer, as well as the right inner muscles, is involved, but when it turns to the right side, the right outer and left inner muscles are included in the work.The pressure of the press and the transplantal abdominal cavity stabilize the spine and thereby increase the pressure in the abdominal cavity, because the healthy activity of the spine itself is achieved, as well as maintaining internal organs in the correct position.The diabetes, like the lumbar spines, are swinging muscles.Due to the strengthening of this muscle group, beautiful posture and the normal activity of the spine are preserved.All the complex movements of the human body begin by reducing these and other abdominal muscles.After that, activity is sent to other muscle groups.It is very important to consider the training to maintain the muscles of the press in tone, otherwise problems such as imbalance in the development of these muscles or asymmetry can come up.If the goal of achieving beautiful embossed pressure is impossible, it is impossible for the fat layer to exceed 1.5 cm.Physical activity should be based on the enlargement of muscle and reduction of fat cells located under the skin.
Outer diagonal
External oblique abdominal muscles are the largest and most prominent of all abdominal muscles.This muscle group is involved in turning the body and its tendency forward.In addition, they also help raise and transfer heavy things to one.
Outer diagonal
The outer diagonal of the press originates on the outer surface of the lower ribs.There she has large teeth: The upper five are located in the front gear muscle, the lower three are in contact with the teeth, which are part of the widest spinal muscle.Near the cartilage on the ribs form the upper bundle muscle - they go in a horizontal direction.Below are bundles that go from top to bottom.The lowest is directly vertically down.
Inner diagonal muscle
The main purpose of the internal diaphragm is the bend of the spine with their bilateral contraction.With a single contraction contraction, these muscle groups, along with outer diagonal muscles, promote the rotation of the house and lower the ribs.The internal diabolics begin from the millin on the iliac crest, on the lumbosacral fascia and on the side of the entrance package.At the cartilage, located on the lower ribs, the rays of fiber in the upper part of the inner diagonal are fastened (they go from the bottom up).The lower bundles are directed both up and down.They develop into a broad aponeurosis along the outline, which is drawn to the gender from the cartilage X located on the rib.In addition, the lower rays of this muscle are included in the seed, thanks to this, the muscle is formed, which is responsible for raising the testicles in men.
Transverse abdominal muscles
This muscle forms the third and deepest layer of muscle in the abdominal wall.It is important to keep in mind that the beams across the abdominal muscles go from behind and are located horizontally, around the waist.When lowered, the transverse body reduces the size of the abdomen, at the same time reduces the stomach and also reduces the ribs to the center line.This muscle group forms abdominal press.Thanks to the joint work, the abdominal muscles contribute to bending the body forward and to the sides.In addition, they are responsible for turning the body to the sides around the longitudinal axis.
How to eat, if a goal is worth the weight loss side, abdomen and waist?
Begin to lose weight, be sure to start with radical changes in the diet.Remember - A successful correction of the image is impossible without fulfilling this important situation.Electrical rules for effective weight loss:
- Reducing the use or perfect exclusion for a long time from the daily diet rapidly carbohydrates (sugar containing products and bakery products).
- Preparation of dishes without salt (or with a small amount of it) due to the ability of sodium chloride to maintain the liquid, leading to inflammation.
- Small doses fracture (up to two hundred grams, five to six times a day).
- Daily use of about two liters of clean, not boiled water, which helps to improve metabolism.This is an important part of weight loss.
- Replaced all fat foods for most fat -rich foods.Prepare low fat varieties of fish, birds, beef, veal.Give the choice of rabbit meat.
- The correct choice of cooking method is to cook, turn off, the use of double boilers, electric ovens.
The most effective exercises to lose weight and sides
This is the best exercise set that will help to create a flat stomach at home because it consists not only by turning the sheets, and it also involves intense exercises that promote speed fat burning not only on the stomach.But you must clearly understand that the effects become stronger and prominent, the more effort you do and the more approach the issue of fat burning.
Revolution
There are no popular movements but to turn the press.It is not the most effective, but it will help you strengthen muscle bark if you combine it with the right diet and in a short time you see the results.Lie on the carpet face up.Bend your knees, your feet should be on the floor with the entire surface.Make your hands behind the head.Inhale deeply and tear off the upper body of the floor.Breathe from yourself as you rise.Inhale when you fall back to the starting position.Take your breath when lowering your body on the floor.Make 10 repetitions and then repeat in 2-3 methods.
Cherished rotation
The movement is very similar to the usual rotation, but here you have to turn one shoulder to the other.Lie on the carpet, get in your head.Bend your knees so that your feet do not touch the floor.Lift the upper body as with the usual rotation and turn the 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 into the shoulder to the right, without tearing the right side of the body from the floor.Make 10-12 repetitions.
- Press the side muscle of the abdomen:
- Put the blanket on the floor and put it aside.
- Explies one hand in front of you - you will rest against her.
- Move the other hand on the head so that the elbow looks into the air.
- Start lifting the body and feet up at the same time and then lower it.When you raise your body, breathe as you lower - breathe out
- Make side muscle in the abdomen 10 times 3 approaches.
- Press the abdominal muscles:
- Lie on the floor on your back.
- Move your hands on your head.
- When you have inhalation, start lifting your body when you come out - to release it.
- This exercise must be done with a rounded back, such as turning your stomach.
- When you raise your body, you need to make a high breath out.
- Don't hurry, you should find how the abdominal muscles work.
- Make the press about 10 times in 3 methods.
- Mill:
- Starting - legs shoulder - break apart, back is straight.
- Exercise is performed with straight feet and hands.
- Til your body forward and wave first with one hand down, then with the other.
- Follow your breath during exercise
- Perform the mill approximately 20 times several methods.
- Planck:
- Lower the elbows on the floor.Take such a position that the body is perpendicular to the floor.
- The back is straight, the legs are equal, the head is on the same level with the spine.
- In this position, try to last for about a minute.
- In the future you can increase time
- Do not be embarrassed that the body is shaking, because all muscle groups participate in this exercise.
- When you perform the bar, do not lower your pelvis, keep up exactly until the end of time.
- "Wheels".
Start performing, you need to take the appropriate position - lying, the back of firmly fit to the floor, removing your arms behind the head, bending your feet at the knees that form an angle that becomes equal 45 degrees.Technology implemented.50 cm away from the floor, lift your feet, after previously tied to your knees and starting to turn the imaginary pedals.Do not perform -rolled, scroll at least 15 times in 1 approach.Do a total of 3 or 4 methods.
Practice with a circle.
It is better to buy a shell greater (2 kg or more).When turned, the stomach should be tense.The length of the construction is recommended from 1 hour or more with a small vacation which is not more than 3 minutes.By performing the following type of exercise, you need to take the position of standing, putting a little foot on the side, pressing your palms on the waist.It is important to keep the body location directly and push your feet tightly to the floor.Technology: To make deep tendencies from side to side to alternate.
- Halls with weights:
- Take plots weighing 2 kg and higher in both hands.
- Starting - legs shoulder - break apart, back is straight.
- Start stretching with one hand from the weights to the side, turning back and leaning in the other direction.Create a slope several times.
- Over time, the weight of the weights can be changed.
- This exercise can be performed with one hand: tilt the body to the side, the other hand is given behind the head.
Set of exercises to lose weight and sides
- Lie on the floor, the arms are outstretched.Make the exercises slowly and make sure the shoulder leaves firmly fits the carpet.At the same time, lift your feet upright and lower them to the right.Without touching their horizontal surface, breathe deeply and return to their original position.Make two methods 10 times for each side.
- Starting position: lying on the back with hands extended along the body.The legs are bent at the knees joints together, the legs stand on the floor.Take a deep breath and start lifting the pelvis very well at the same time and then - the spine.At the same time, take your hands slowly behind the head.Keep your breath and slow down for one second.During exhalation, turn back to and.P. and then 10 times.
- Put a small roller under a lie on your back.Throw the plain hands behind the head so that they lie with the palms.Lift the left leg smooth.Find in this position for half a minute.Follow your breathing: It should be equal and deep.Get back to the starting position, do the same with the other leg.In total, you must do this exercise 30 times.
- Sit on the blanket and pick up little weight.Correct the back, pull your stomach and bend your knees slightly.Touch weight from left to right, not for one second without relaxing the muscle of the press.Do at least 2 methods ten times for all sides.Breathing all the time should be unharmed and deep.
- Put your feet shoulder -apart and place on your toes.Put the palms on the floor and tighten the navel strongly.Turn the corpse to the left, pull out the flat right leg, as shown in the picture.When you return to the starting position, you quickly change your foot.The minimum number of methods is three and the number of repetitions is 10 for each limb.
- Initial posture: Outstart hands rest on a towel, bent knee stands on the floor.Lower the shoulder belt down and pull your stomach tightly.Slowly forward your arms.Do this until you touch the floor with your chest, don't let go of the back and follow the back bone.Return to the starting position, performing completely relaxing.You must perform this exercise at least 20 times and break them into several methods.
Run in place when you relieve and sides
Running with high hip lift - lift the hips as high as possible in the chest, as often as possible to replace your feet."Heating your feet" - run in place with the leg of the knee in the knee, when the foot almost reaches the butt.Jump.Legs together, arms along the body.Spread your feet with a jump, at the same time as lifting your arms to the sides in a position above the head.Way to the starting position with a jump.Lifts.You can choose a chair, space or something else as an object.Rise on him with his right foot, we go down with the same foot.Perform two methods 10 times for each leg.Cardiovascular training should either go into the heating or complete the power (20-30 minutes).