It is the ideal that many women do their best to do.The constitution of each person is different, and if one girls want to do almost anything to keep a form, then others must apply Titanic efforts to lose weight in the waist, at least a few centimeters. To remove unnecessary deposits and to find a wasp waist, it is not necessary to go to the gym.There are various exercises to lose weight and sides at home that will help to achieve the desired result.
The structure of abdominal muscles
Press muscles are divided into four main mutages: Read more: how to pump the side -press.
- Direct muscle of the stomach.Connected to the cartilage of V-VII ribs, the mucous process of the sternum and the public bone;
- The outer oblique muscle of the stomach.Connected to the pubic symphysis, the iliac badge and the outer surface of v-xii ribs;
- Muscle oblique inner the stomach.It is connected to the cartilage of the lower and the iliac badge.
- The abdominal transverse muscle.At the bottom, it is connected to the ridge of iliac bone, as well as the third lateral of the inguinal ligament.
Straight muscle of the stomach
This is a long muscle, associated with the front wall of the abdominal cavity.It comes near the public badge and reaches the top of the stomach, attached to the ribs and the sternum.Muscle fibers are interrupted by a crossing 3-4 crossing sweater, which contributes to the formation of "cubes" of the press on the stomach.The functions of rectus muscle of the stomach can be attributed to bending the forward torso and thrust of the downwards, as well as the construction of the pelvis with a fixed chest.
Oblique muscles of the stomach
On both sides of the human body are oblique muscles of the stomach, and the body's turn is the main function.The oblique abdominal muscles are divided into an outer and internal part.The internal muscles are deep enough - they go from the pipe to the sternum.The external muscles are located under the skin above the inner muscle.With their aid, the body is complex and loop.Turning to the left, is involved in the outer left side, as well as the right inner muscles, and when you turn on the right side, the external muscles and the inner muscles on the left are included in the work.Oblique muscles and abdominal cavity transverse muscles stabilize the spine, increasing the abdominal pressure, where the healthy spinal function itself is achieved, as well as keeping the internal organs in the right position.Stabilizers are the oblique muscles, like the lumbar.Due to the strengthening of this muscle group, beautiful posture and normal spinal functioning are preserved.Each complex movement of the human body begins to reduce these muscles and other abdominal muscles.Afterwards, activity is transmitted to other muscle groups.It is very important to pay due attention to the training to keep the press muscles in ton, otherwise problems such as an imbalance in the development of muscle or asymmetry in the waist can emerge.If it is impossible to achieve the goal of a beautiful embossed press, it is impossible for the fat layer to exceed 1.5 cm.Physical activity should be focused on muscular hypertrophy and the reduction of fat cells located under the skin.
Outer muscle oblique
The oblique abdominal external muscles are the most and most significant muscles of all abdominal muscles.This muscle group is involved in turning the body and promoting its bias.They also help to raise and transfer heavy objects to a person.
Outer muscles oblique
The outer surface in the lower ribs becomes the external oblique muscles of the press on the outer surface.It has large teeth: the upper five are located in the exterior gear muscle, the three lowest are in contact with the teeth, which is part of the widest spinal muscle.Beside the cartilage of the ribs, the upper muscular bundles are created - they go in the horizontal direction.Below are bundles that go from top to bottom.The lowest is vertically focused down.
Inner oblique muscle
The main purpose of the internal oblique muscle is spinal flexibility with bilateral contraction.Considering that this group of muscles, as well as external oblique muscles, contribute to the rotation of housing and that it does the ribs.The internal oblique muscle starts from the intermediate line on the iliac badge, the lumbosacral face and the lateral part in the inguinal measure.For the cartilage, located on the lower ribs, fiber beams are the upper part of the connected oblique muscle (they go from the bottom up).The lower bundles are focused up and down.They develop that wide aponeurosis along the perimeter drawn to the pubic bone from the Cartilage X located on the rib.In addition, the lower beams of this muscles are included in the seed cord, thanks to this, the muscle is created, which is responsible for raising the testicle in men.
The abdominal transverse muscle
This muscle is the third deepest layer of abdominal wall muscles.It is important to note that the beams of the abdominal transverse muscles go from behind and are located horizontally, around the waist.At the time reduced, the transverse muscle reduces the abdominal cavity size, at the same time it draws up the stomach, and also draws the ribs to the center line.This group creates an abdominal press.Thanks to the collaboration, the abdominal muscles to bending the body forward and with the sides.In addition, they are responsible for turning the torso on the sides around the longitudinal axis.
How to eat, if even the goal of weight loss, abdomen and waist?
Starting weight loss, make sure you start a radical change in the diet.Remember - it is impossible to successfully correct a figure without meeting this important condition.Effective weight loss power rules:
- Reduce the use or exclusion of full for a long period of time from daily fast carbohydrates diet (sugar products and baking products).
- Prepare dishes without salt (or a small amount of) because sodium chloride can keep the liquid, which leads to swelling.
- Current power in small parts (up to two hundred grams, five or six times a day).
- Daily use about two liters of clean water, not cooked, helping to improve metabolism.This is an important factor in losing weight.
- The lowest foods -fat to replace all fatty foods.Prepare low varieties of fish, birds, beef, veal.Give priority to rabbit meat.
- The right choice of cooking method is cooking, shutdown, double boiler use, electric furnaces.
The most effective exercises to lose weight and sides
This set of exercises is best that helps to make a flat stomach at home, because it is composed of not only turning the press, and also includes severe exercises that contribute to fast fat burning not only on the stomach.But you must clearly understand that the effect will be the strongest and more prominent effect, the greatest efforts you make and the more you address the issue of fat burning.
Turns
There are no common movements than turning to the press.It is not the most effective one, 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 results.Lie on the face rug up.Bend your knees, the feet should be on the floor with the whole surface.Make your hands behind your head.Inhalation deeply and tear from the upper body from the floor.Exhale when you get up.Inhale when you fall back into the front position.Take breath when you lower the body on the floor.Repeat 10, and then repeat in 2-3 approaches.
Oblique turns
The movement is very similar to normal, but here you will have to turn one shoulder towards the other.Lie on the rug, get your hands at the head.Bend your knees so that the feet do not touch the floor.Raise the upper body as with normal turn, turning the right shoulder towards the left.The left side of the body should be on the floor.Repeat the movement for the other side.Turn the left into the shoulder towards the right hand, without rubbing the right side of the body from the floor.Repeat 10-12.
- Push on the lateral muscles of the stomach:
- Lay the rug on the floor and lie on the side.
- Put one hand in front of you - you will be against you.
- Give the other hand at the head so that the angle looks up on the ceiling.
- Start the torso and raise the legs at the same time, then reduce it.When raising the body, take breath, while lowering - exhale
- Make the side muscles of the stomach 10 n -time 3 approaching.
- Push on the Rectus abdominal muscles:
- Lie on the floor on your back.
- Bring your hands to the head.
- When inhaled, start to raise the body, while exhaling - to let it go.
- This exercise must be done with an accurate back, as if the stomach was being turned.
- When raising the body, you must make a high exhale.
- Do not press, you should feel how the abdominal muscles work.
- Repeat the press about 10 n -hour in 3 approaches.
- Mill:
- Start position - shoulder legs - it's just back.
- Exercise is carried out with straight legs and hands.
- Put the body forward and put one hand down with one hand, then with the other.
- During the exercise, follow your breath
- Make the mill about 20 times some approaches.
- Planck:
- Reduce your angles on the floor.Take such a position that the body is perpendicular to the floor.
- The back is straight, the legs are worth, the head is the same level as the spine.
- In this position, try to keep out for about a minute.
- In the future, time can be increased
- Do not be ashamed that the body believes, as all muscles are involved in this exercise.
- When making the bar, do not reduce the pelvis, keep directly until the end of time.
- "Bike".
Starting exercise, you must take the appropriate position - lying, the back should be tightly to the floor, remove the weapons behind the head, bending the legs at the knee creating a corner equal to 45 degrees.Execution technique.On a length of 50 cm from the floor cover, take the legs, after they have been bent at the previous generations, and start to turn the imaginary pedals.Make scrolling, scroll at least 15 times in an approach 1. Make 3 or 4 approaches in total.
Exercise with hoop.
It is best to buy more shells (2 kg or more).When it is complicated, the stomach should be weather.The length of execution is recommended from 1 hour or more with a small vacation not exceeding 3 minutes.When you do the following type of fitness, you must stand up, put a little leg on the sides, press your stomach to the waist.It is important to keep the body's location directly, pushing the feet tightly to the floor.Technique: to make deep bias from side to side alternately.
- Tilts with dumbbells:
- Take dumbbells to weigh 2 kg and over in both hands.
- Start position - shoulder legs - it's just back.
- Start stretching with one hand from the dumbbells to the side, return and follow the other way.Repeat tilts.
- Over time, weight dumbbells can be changed.
- This exercise can be done with one hand: diverting the body on the side, the other hand is given behind the head.
A series of exercises to lose weight and sides
- Lie on the floor, stretching the weapons.Repeat the exercise slowly, making sure that the shoulder blades tightly fits the rug.At the same time, take your legs upright, and then reduce them right.Without contact with their horizontal surface, inhaled deeply and return to their original location.Make two approaches 10 n -hour for each side.
- Start position: lying on the back with stretched hands along the body.The legs are bent at the knee joints that are compressed together, the legs stand on the floor.Take a deep breath and at the same time you start to raise the pelvis over the floor gently, and then - the spine.At the same time, take your hands behind your head slowly.Keep your breath and delay the latter.During leakage, return to and.p.And so 10 n -hour.
- In a location located on your back, place a small roller under the pelvic zone.Throw out the hands ready behind the head so that they lay up with your stomach.Raise the left foot vertically vertically.Find in this position for half a minute.Follow your breathing: it should be even and deep.Returning to the front position, do the same with the other pedal.In total, you must do this exercise 30 times.
- Sit on the rug and climb a little weight.Straighten your back, drag your stomach and loop your knees slightly.Contact weight from left to right, not for a second without relieving the press muscles.Make 2 approaches at least ten times for each side.The whole time should be unhappy and deep.
- Put your feet on shoulder -Set aside and sit on your toes.Put your stomach on the floor and place the body strongly.Turning the left body, pull out the right leg flat, as shown in the photograph.Returning to the initial position, you change your foot quickly.The minimum number of approaches is three, and the number of 10ths for each limb.
- First author: the hands are stretched on a towel, knee stands bent on the floor.Reduce the shoulder belt down and pull the stomach tightly.Slowly forward your arms.Do this until you contact the floor with the chest, do not let the lower back go back and follow the sincerity on the back.Return to the starting point, relax completely.You need to do this exercise at least 20 times, breaking into some approaches.
Running in place when you lose weight and sides
Running with high hip lifts - Take the hips as high as possible with the chest, as often as possible to replace your feet.“Heaty the legs” - running in place with the flexibility of the leg in the knee, when the foot reaches almost the buttocks.Jump.Legs together, arms along the body.Spread your feet to jump, at the same time raising your arms on the sides to a position above your head.Way to the startup site to jump.Lifts.You can choose a chair, bed or something else as something.Raising it with the right foot, we go down with the same foot.Two approaches make 10 n -hour for each leg.Cardio training should enter the heating up, or complete the power (20-30 minutes).