The thin waist is ideal for which many women seek.Everyone's constitution is different, and if one of the girls has to do almost nothing to maintain the form, others have to use Titanic efforts at least a few centimeters in the waist. It is not necessary to go to the gym to remove excess deposits and find the wasp waist.There are various exercises for weight loss and home side that promote the desired result.
The structure of the abdominal muscles
The press muscles are divided into four main muscles: more: how to pump the side press.
- The straight muscle of the abdomen.To the cartilage of the V-VII ribs, the sternum mucosa and the pubic bone;
- The outer oblique muscle of the abdomen.Linked to the symphization of the pubic, the Iliac coat of arms and the outer surface of the V-XII ribs;
- The inner oblique muscle of the abdomen.It is attached to the cartilage of the lower ribs and Iliac coat of arms.
- The transverse abdominal muscle.At the bottom is attached to the bone spine of the Iliac and the side third of the inguinal ligament.
The straight muscle of the abdomen
It is a long muscle connected to the first wall of the abdominal cavity.It comes near the pubic coat of arms and extends to the top of the abdomen, attached to the ribs and the sternum.Muscle fibers are interrupted by 3-4 transverse tendons, which contributes to the development of the "cubes" of the press.Functions performed by the abdominal muscle can be attributed to the bending of the torso and the bending of the ribs down and the lifting of the pelvis with a fixed chest.
The oblique muscles of the stomach
On both sides of the human body, there are oblique muscles of the abdomen, the main function of which is the body.The oblique abdominal muscles are divided into exterior and interior.The inner muscles are deep enough - they pass from the pelvis to the sternum.The outer muscles are located above the skin above the inner muscles.With their help, the body twisted and bends.Screwing to the left side of the exterior and right internal muscles, while twisting to the right, the right and left internal muscles.The spine stabilizes the spine of the oblique muscles of the press and the transverse muscles of the abdominal cavity, thereby increasing the intra -dominal pressure, due to the healthy spine itself and the proper position of the internal organs.The oblique muscles, like the groin, the stabilizing muscles.The reinforcement of this muscle group remains beautiful posture and normal spine function.All complex movement of the human body begins by reducing these and other abdominal muscles.The activity is then transmitted to other muscle groups.It is very important that you pay enough attention to training to keep the press muscles, otherwise problems such as muscular imbalance or asymmetry in the waist may arise.If the purpose of achieving a beautiful embossed press is impossible, it is impossible that the fat layer exceeds 1.5 cm.Physical activity should be directed to the hypertrophy of the muscle and to reduce fat cells under the skin.
External oblique muscle
The outer oblique abdominal muscles are the largest and most striking of all abdominal muscles.This muscle group is involved in the progress of the body and its willingness.They also help raise and transfer heavy objects.
External oblique muscles
The outer oblique muscles of the press come from the outer surface in the lower ribs.It has large teeth: the top five are located in the muscle of the front gear, the lower three contacts with the teeth, which are part of the widest spinal muscle.Near the cartilage of the ribs, the upper bundles of the muscles are formed - moving in a horizontal direction.Below are the bundles that move from top to bottom.The lowest is controlled vertically down.
Inner oblique muscle
The main purpose of the internal oblique muscles is the bilateral contraction of the spine.While this muscle group, along with unilateral contraction, contributes to the rotation of the house and the lowering of the ribs with the outer oblique muscles.The inner oblique muscle begins from the intermediate line on the Iliac coat of arms, the lumbosacral fascia and the side of the inguinal bundle.The cartilage on the lower ribs are secured to the upper oblique muscle of the fibers (passing from the bottom up).The lower bundles are directed up and down.They are transformed into a wide aponeurosis along the contour, which is drawn to the pubic bone from the x cartilage on the rib.In addition, the lower beams of this muscle are contained in the cord of the seed, which makes the muscle which are responsible for raising the testicles.
The transverse abdominal muscle
This muscle forms the third and deepest layer of the abdominal muscles.It is important to note that the beams of the transverse abdominal muscles move from behind and are horizontally located around the waist.During the reduction, the transverse muscle reduces the size of the abdominal cavity while pulling the stomach up and pulling the ribs to the middle line.This muscle group forms an abdominal press.Thanks to joint work, the abdominal muscles contribute to the body forward and the bending of the pages.In addition, the torso is responsible for translation of the strain around the longitudinal axis.
How to eat when a goal is worth the weight loss of pages, abdomen and waist?
Starting weight loss, make sure you start with a radical change in your diet.Remember - a successful correction of the figure is impossible without fulfilling this important state.Power Rules for Effective Weight Loss:
- Reducing use or complete exclusion for a long time from the daily diet of fast carbohydrates (sugar -containing products and bakery products).
- Preparation of vessels without salt (or small quantities) as sodium chloride can retain the liquid, which leads to swelling.
- Fractionated power in small portions (up to two hundred grams, five to six times a day).
- About two liters of clean, non -cooked water daily use, helping metabolism.This is an important factor in weight loss.
- Replacing all fatty foods with the least fatty foods.Prepare low fatty fish, birds, beef, calf.Enter rabbit meat.
- The correct choice of the cooking method is the use of cooking, vaccination, double boiler, electric ovens.
The most effective exercises for weight loss and pages
This is the best exercises that help to make a flat stomach at home, as it consists not only of the press and involves intense exercises that contribute to the rapid burn of fat, not just in the stomach.But you must clearly understand that the effect will be stronger and more noticeable, the more effort it will make, and the more comprehensive the issue of fat burning.
Twisting
There are no popular movements like the press twist.This is not the most effective, but it helps to strengthen the bark muscles if you combine it with the right diet and you will see the results in a short time.Lie on the carpet upwards.Bend your knees, your legs should be on the floor with your entire surface.Make your hand behind your head.Inhale deeply and break the upper body from the floor.Breathing when you get up.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.
Oblique
The movement is very similar to the usual screwing, but here you have to turn one shoulder towards the other.Lie on the carpet, take your hand beside your head.Bend your knees so that the legs do not touch the floor.Raise the upper body as with the usual screwing, the right shoulder turning left.The left side of the body should be on the floor.Repeat the movement of the other side.Rotate the left side to the shoulder to the right without tearing the right side of the body from the floor.Make 10-12 repetitions.
- Press the side muscles of the abdomen:
- Lay the carpet on the floor and lie on the side.
- Exhaust one hand in front of you - you will rest.
- Bring the other side next to your head so that the elbow looks up at the ceiling.
- Start lifting the torso and legs at the same time, then lower.Take a breath when the body is lifted when you descend - breathing
- Place the side muscles of the abdomen 10 times 3 times.
- Press the abdominal muscles of the rectum:
- Lie on your back on the floor.
- Bring your hand beside your head.
- When breathing, start lifting the body when you exhale - to let it go.
- This exercise should be done with a rounded back as if it were twisting the stomach.
- When lifting the body, you must exhale loud.
- Don't rush, you need to feel how the abdominal muscles work.
- Make the press about ten times in 3 approaches.
- Mill:
- Beginner position - the shoulder of the legs apart, straight on the back.
- Exercise is done with straight legs and hands.
- Tilt the body forward and wave first with one hand and then with the other.
- Follow your breath during exercise
- Complete the mill about 20 times more approaches.
- Planck:
- Lower your elbow to the floor.Take a situation where the body is perpendicular to the floor.
- The back is straight, the legs are even, the head is at the same level as the spine.
- In this situation, try approx.To keep for one minute.
- In the future, time can be increased
- Do not bother the body trembling because all muscle groups are involved in this practice.
- Do not lower the pool when the bar is performed, keep it accurately until the end of time.
- "Bicycle".
You should take the right position starting with the right position - lying down, the back should fit tight to the floor, remove the arms behind the head, bend your leg at the knee, and form a corner, which is the same for 45 degrees.The technique of implementation.Raise the legs at a distance of 50 cm from the floor, leaned on the knees earlier and start twisting the imaginary pedals.Do not fast, scrolling at least 15 times in 1 approach.Make a total of 3 or 4 approaches.
Exercise with a ring.
It is better to buy a shell more severe (2 kg or more).When screwed, the stomach must be tense.The duration of the execution is recommended from at least 1 hour, with a small vacation that does not exceed 3 minutes.By performing the following type of exercise, you should stop in the standing position, placing a small leg on the side, pressing your palm to the waist.It is important to keep the body position directly, pressing the legs tightly on the floor.Technique: Deep tilt from the side to the other.
- Nurses with dumbbells:
- Take dumbbells in both hands weighs 2 kg.
- Beginner position - the shoulder of the legs apart, straight on the back.
- Start with one hand from dumbbells to side, return and lean on the other.Make the inclination several times.
- Over time, the weight of the dumbbells can be changed.
- This exercise can be done with one hand: the body is thrown to the side and the other hand is given behind the head.
A set of exercises for weight loss and pages
- Lie on the floor, stretching out the arms.Slowly do exercise, making sure the shoulder blades fit tightly against the carpet.At the same time, lift your leg straight up and then lower right.Without touching their horizontal surface, breathe deeply and return to their original position.Create two approaches ten times on both sides.
- Beginner position: Lie on his back, with his hand along the body.The legs are squeezed at the knee joints, the legs stand on the floor.Take a deep breath and at the same time start lifting the pelvis very smoothly on the floor and then the spine.At the same time, slowly take your hand behind your head.Hold your breath and slow down for a moment.Return and return during exhalation.p.And so ten times.
- Put a small roller under the pool belt on your back.Throw your smooth hand behind your head to lie up with your palms.Eliminate the left leg smoothly.Find in this situation for half a minute.Follow your breathing: it must be even and deep.Returning to the initial position, put the same with the other leg.Overall, you should do this exercise 30 times.
- Sit down the carpet and pick up a little weight.Straighten your back, tighten your stomach and slightly bend your knees.Contact left to right, not for a moment without resting the press muscles.Put at least 2 approaches to ten times each page.The breath must be constantly in a hurry and deep.
- Place your legs on your shoulders and sit apart and sit on your toes.Place your palms on the floor and tighten the navel firmly.Turn the body left, pull out the right foot as shown in the picture.Returning to the starting position, it quickly changes his leg.The minimum number of approaches is three and the number of repetitions for each limb is 10.
- The initial pose: outstretched hands rest on a towel, the bent knee stands on the floor.Lower the shoulder belt down and tighten the stomach tightly.Slowly progresses his arm.Do this until you touch the floor with your chest, do not release the lower back and follow the back of the back.Return to the starting position, complete a completely rest.You should do this exercise at least 20 times, divided into several approaches.
Running in place when you lose weight and page
Running with high hip lifts - lift the hips as high as possible to the chest, replacing your leg as often as possible."The legs are heated" - it runs in place by bending the foot in the knees when the leg reaches the bottom.Jump.Legs together, arms along the body.Divide your leg with a jump while raising your arms to the side above your head.Route to the starting position by jumping.Lifts.You can choose a chair, bed or something else as an object.Rising with the right foot, we go down with the same leg.Make two approaches ten times on both legs.Cardio training must either enter the warm-up or complete the energy (20-30 minutes).