A thin waist is ideal that many women strive for.Everyone's constitution is different, and if a girl needs to do almost nothing to maintain a form, others must apply Titanic's efforts to lose weight in the waist, at least a few centimeters. To eliminate unnecessary deposits and to find a bee waist, it is not necessary to go to the gym.There are many different exercises to lose weight and the faces at home will help achieve the desired results.
The structure of the abdominal muscles
The press muscles are divided into four main muscles: Read more: How to pump the pressed machine.
- The straight muscles of the abdomen.Attached to the cartilage of the V-v-v-ribs, the mucus of the breastbone and pubic bone;
- The outer muscles of the abdomen.Associated with MU symphony, pelvis and outer surface of the ribs V-oii;
- The inner muscles of the abdomen.It is attached to the cartilage of the lower ribs and the pelvis.
- Horizontal abdominal muscles.At the bottom, it is attached to the pelvis, as well as the third side of the inguinal ligament.
The straight muscles of the abdomen
This is a long muscle, related to the front wall of the abdominal cavity.She originated near the pubic hair and reached out to the top of the abdomen, attached to the ribs and breastbone.The muscle fibers are interrupted by 3-4 horizontal Jumper horizontal, contributing to the formation of the "block" of the press on the stomach.The functions that the rectum muscles of the abdomen can be attributed to the bend of the body forward and the thrust of the ribs down, as well as pelvic lifting with a fixed chest.
The muscles of the abdomen
On both sides of the human body are the muscles of the abdomen, its main function is the turning point of the body.The oblique abdominal muscles are divided into outside and inside.The inner muscles are deep enough - they walk from the pelvis to the breastbone.The external muscles are placed under the skin above the inner muscles.With their help, the body is twisted and bent.Turn to the left, outside the left, as well as the right muscles on the right, related, while twisting to the right side, the external and right outside muscles are put into work.The skewers of the press and the horizontal muscles of the abdominal cavity stabilize the spine, thus increasing the pressure in the abdomen, so the healthy activity of the spine, as well as maintain the internal organs in the right position.The oblique muscles, like a waist, are stable muscles.Due to the strengthening of this muscle group, the beautiful posture and the normal function of the spine are preserved.All complex movements of the human body begins by reducing these abdominal muscles and other abdominal muscles.After that, the activity is transmitted to other muscle groups.It is very important to pay attention to the training to maintain the journalism's muscles in melody, otherwise issues such as imbalance in the development of muscles or asymmetry in the waist may arise.If the goal of achieving a beautiful newspaper is impossible, the fat layer cannot exceed 1.5 cm.Physical activity should be aimed at muscle hypertrophy and reduce fat cells under the skin.
Outdoor oblique muscles
The external abdominal muscles are the largest and most prominent in all the abdominal muscles.This muscle group is involved in body variation and its tendency forward.In addition, they also help raise and transfer heavy objects to one person.
Outdoor oblique muscles
The external muscles of the press originate from the outside surface on the lower ribs.There, she has large teeth: the upper year is in the front of the cake, the three bottoms come in contact with the teeth, which is part of the widest spine muscles.Near the cartilage of the ribs, the upper muscle bundles are formed - they pass through the horizontal direction.Below are packages from top to bottom.The lowest is located vertically.
Muscles inside muscles
The main purpose of the inner skewers is the bend of the spine with their bilateral shrinking.Meanwhile, with the shrinking, this muscle group, along with the outer oblique muscles, contribute to the rotation of the shell and lower the ribs.The inner skewer muscles start from the intermediate line on the pelvis, on the lumbar fascia and on the inside of the inguinal bundle.For cartilage, located in the lower ribs, the fibers of the upper part of the inner skewer are mounted (they go from the bottom up).The lower bundles are facing both up and down.They develop into wide aponeurosis along the contours pulled into the pubic bone from X cartilage on the ribs.In addition, the lower beams of this muscle are included in the grain wire, thanks to this, the muscle is formed, responsible for lifting the testes in men.
Horizontal abdominal muscles
This muscle forms the third and deepest layer of the muscles of the abdominal wall.It is important to note that the beams of the abdominal muscles cross from the back and are placed horizontally, around the waist.At the time of decline, horizontal muscles reduce the size of the abdominal cavity, and pull the stomach up, and also pull the ribs to the middle.This muscle group forms a abdominal press.Thanks to the common 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 edges around the vertical axis.
How to eat, if a goal is valuable to lose weight of the parties, abdomen and waist?
Start weight loss, be sure to start with a fundamental change in the diet.Remember - a successful adjustment of a number is impossible without fulfilling this important condition.Energy rules for effective weight loss:
- Reducing use or completely excluded for a long time from the daily diet of carbohydrates quickly (products containing sugar and cake products).
- Prepare dishes without salt (or in small amounts) due to the ability to retain sodium chloride, leading to swelling.
- Digital power in small parts (up to two hundred grams, five to six times a day).
- Daily use of about two liters of clean water, not boiling, help improve metabolism.This is an important factor to lose weight.
- Replace all fat foods with the least foods.Prepare fish, birds, beef, and veal.Give priority to rabbit meat.
- The right choice of the cooking method is cooking, extinguishing, using double boilers, electric furnaces.
The most effective exercises to lose weight and faces
This is the best set of exercises that will help create a flat stomach at home, because it not only includes twisting in the press, and it also includes intense exercises that contribute to burning fat quickly not only on the stomach.But you need to understand that the effect will be stronger and more noticeable, the more effort you are and the more comprehensive access to fat burning.
Curly
There is no more common motion than the newspaper.It is not the most effective, but it will help you strengthen the muscles of the bark if you combine it with a suitable diet, and for a short time, you will see the results.Lying on the carpet face down.Bow your knees, feet should be on the floor with the entire surface.Make your hand behind your head.Inhale deep and tear the upper body from the floor.Breathe out when you rise.Inhale when you fall back to the starting position.Take a breath when lowering your body to the floor.Perform 10 repetitions, and then repeat in 2-3 approaches.
Spiral
The motion is very similar to the usual twist, but here you will have to rotate another person.Lying on the carpet, taking your head with your head.Bow your knees so that the foot does not touch the floor.Lift the upper body as with normal twisting, turn right shoulder to the left.On the left side of the body should be on the floor.Repeat the movement for the other side.Turn left to the shoulder to the right, without tearing the right body from the floor.Perform 10-12 repeats.
- Click on the muscles of the abdomen:
- Place the carpet on the floor and lie on it aside.
- Exhausting one hand in front of you - you will fight it.
- Put your hand with your head to look at the ceiling.
- Start lifting the body and legs up at the same time, then lower it.When lifting your body, breathe, when lowering - exhale
- Make the muscles of the abdomen 10 times 3 third approach.
- Click on the rectal abdominal muscles:
- Located on the floor on your back.
- Put your hand with your head.
- When inhaled, start lifting the body, when exhaled - let it go.
- This exercise must be done with a round back, as if gastric twisting.
- When lifting your body, you need to exhale.
- Do not rush, you should feel the way the abdominal muscles work.
- Make the press about 10 times in 3 approaches.
- Mill:
- The starting position - the shoulders of the shoulders apart, the back straight.
- Exercise is done with legs and straight hands.
- The body tilted the body forward and waved first with one hand down, then with the other.
- During exercise, follow your breath
- Implementing the factory about 20 times some approaches.
- Planck:
- Lower your elbow to the floor.Take a position to the point that the body is perpendicular to the floor.
- The back is straight, legs evenly, head at the same level as the spine.
- In this position, try to hold about a minute.
- In the future, time can be increased
- Do not be ashamed of the trembling body, because all the muscle groups are related to this exercise.
- When performing the bar, does not reduce the pelvis, keep correctly until the end of the time.
- "Bicycle".
Starting, you need to take on the appropriate position - lying, the back must fit the floor, remove the arm behind the head, bend your feet at the knee to form a corner will be 45 degrees.Execution technique.At a distance of 50 cm from the floor coating, lifting legs, before that was bent at the knee and started to twist the fantasy pedal.Do not fast, roll at least 15 times in an approach.Perform a total of 3 or 4 methods.
Exercise with a ring.
It is better to buy a shell with a weight (2 kg or more).When it is twisted, the stomach should be tense.The implementation time is recommended for 1 hour or more with a small vacation not more than 3 minutes.Perform the following type of exercise, you need to take on the standing position, put a small leg to the sides, press your palm to the waist.It is important to keep the position of the body directly, pressing your feet into the floor.Technique: To create deep tilt from side to side alternating.
- Tilts with dumbbells:
- Take weights weighing 2 kg or more in both hands.
- The starting position - the shoulders of the shoulders apart, the back straight.
- Start with one hand from a dumbbell to one side, return and tilt in a different way.Make tilted many times.
- Over time, the weight of the weight may be changed.
- This exercise can be done by one hand: tilting the body to one side, on the other hand is brought behind.
A set of exercises to lose weight and faces
- Located on the floor, the arm spread out.Perform the homework slowly, ensuring that the shoulder tongue is closely in line with the carpet.At the same time, lift your legs upright, and then lower them to the right.Do not touch their horizontal surface, take a deep breath and return to their original position.Do two approaches 10 times for each side.
- Starting position: Located on your back with an expansion of your body.The feet are bent on the knee joint to be compressed together, the feet standing on the floor.Take a deep breath and start lifting the pelvis on the floor, and then - the spine.At the same time, slowly put your hand back.Keep your breath and slow down for a second.During exhalation, return and.P. and 10 times.
- In the position on the back, put a small roller under the pelvic belt.Throw your hands smoothly behind your head so that they lie with your palms.Heat lifting left foot vertically.Locate in this position for half a minute.Follow your breath: it should be even and deep.Return to the original position, doing the same with the other foot.In total, you must do this exercise 30 times.
- Sit on the carpet and pick up a small weight.Straighten your back, pull your stomach and bend your knees slightly.The weight from left to right, not for a second without relaxing the journal muscles.Perform at least 2 ten times approach for each side.Breathe anytime should be unable to develop and deeply.
- Put your feet apart and sit on your toes.Place your palm on the floor and tighten the navel.Rotate the body to the left, pull the right foot out, as shown in the image.Back to the starting position, you quickly change your legs.The minimum number of methods is three and the number of repetitions is 10 per spending.
- Initial posture: The hand reached out on a towel, knee bent to the floor.Lower the shoulder down and pull the stomach tightly.Slowly go to your arm forward.Do this until you touch the floor with the chest, do not let go of the lower back and follow the straightness of the back.Back to the starting position, perform completely relax.You must do this exercise at least 20 times, dividing them into some approaches.
Run on the spot when losing weight and on both sides
Running with high hip elevators - higher hip lift as possible to the chest, often replace your legs.Hot leg feet - run in the right position with the bending of the knee legs, when the foot touches almost buttocks.Dance.Foot together, arms along the body.Distribute your legs with a dance, and raise your arms to the sides to a position on your head.The route to the starting position with a jump.Elevator.You can choose a chair, bed or something else as an object.Increasing him with his right foot, we went down with the same leg.Do two approaches 10 times per leg.Cardiovascular training should be started or complete strength (20-30 minutes).