A thin waist is the ideal that many women strive for.The constitution of everyone is different, and if a girl has to do almost nothing to get a shape, others have to apply at least a few centimeters of titanical efforts to lose weight in the waist. In order to remove unnecessary insoles and find a WESP waist, it is not necessary to go to the gym.There are various exercises for losing weight and pages at home that help achieve the desired result.
The structure of the abdominal muscles
The muscles of the press are divided into four main muscles: Read more: How to pump the page press.
- The straight muscle of the abdomen.Attached to the cartilage of the V-VII ribs, the mucus process of the chest and pubic bale;
- The outer sloping muscle of the abdomen.Tied to the shame symphysis, the Iliacal comb and the outer surface of the V-XII ribs;
- The inner sloping muscle of the abdomen.It is attached to the cartilage of the lower ribs and the Iliacal comb.
- The cross belly muscle.It is attached to the floor at the comb of the Iliacal bone and to the side third of the inguinal band.
The straight muscle of the abdomen
This is a long muscle that refers to the front wall of the abdominal cavity.It comes near the pubic and grabs the tip of the abdomen and is located there on the ribs and chest bags.Muscle fibers are interrupted by 3-4 cross-tendons, which contributes to the formation of the "cube" of the press on the stomach.The functions that the rectal muscle of the abdomen can be attributed to the bending of the upper body forward and the thrust of the ribs and the lifting of the pelvis with a firm breast.
The sloping muscles of the abdomen
On both sides of the human body there are the sloping muscles of the abdomen, the main function of which is the body applications.The sloping abdominal muscles are divided on the outside and inside.The inner muscles are deep enough - they go from the pelvis to the sternum.The outer muscles are under the skin over the inner muscles.With their help, the body is twisted and bends.If you turn to the left side, the left outer and the right inner muscles are involved, while the right external and left inner muscles turn on the right side.The sloping muscles of the press and the transverse muscle of the abdominal cavity stabilize the spine and thereby increase the intra -abdominal pressure, which means that the healthy function of the vertebra, the spine itself is reached, and maintain the inner organs in the correct position.The sloping muscles such as the lumbar spine are stabilizers muscles.Due to the strengthening of this muscle group, a nice posture and the normal function of the spine remain.All complex movements of the human body begin to reduce these and other abdominal muscles.Then the activity is transferred to other muscle groups.It is very important to make training properly to maintain the muscles of the press in the sound, otherwise problems such as an imbalance can occur in the development of these muscles or asymmetry in the waist.If the goal of achieving a beautiful -embossed press is impossible, it is impossible that the fat layer exceed 1.5 cm.The physical activity should target muscle hypertrophy and the reduction of fat cells under the skin.
External weird muscle
The outer, sloping abdominal muscles are the largest and most prominent of all abdominal muscles.This muscle group is involved in promoting the body and its inclinations.In addition, they also help to increase and transfer heavy objects to one person.
External oblique muscles
The outer sloping muscles of the press come from the outer surface in the lower ribs.There she has big teeth: the upper five are in the front gear muscle, the lower three are in contact with the teeth, which are part of the widest spine muscle.The upper bundle of the muscles are formed near the cartilage of the ribs - they pass in a horizontal direction.Below you will find bundles that pass from top to bottom.The lowest is directed vertically.
Inner sloping muscle
The main purpose of the inner sloping muscles is the bending of the spine with its bilateral contraction.While this muscle group contributes to the rotation of the housing with a one -sided contraction together with external sloping muscles and to reduce the ribs.The inner sloping muscle begins from the intermediate line on the Iliacal comb, on the lumbosacral fascia and the lateral part of the inguinal bundle.To the cartilage, which is located on the lower ribs, the fiber rays of the upper part of the inner sloping muscle are attached (they pass from bottom up).The lower bundles are directed upwards and below.They develop into broad aponeurosis along the contour, which is pulled from the cartilage X on the rib on the pubic bone.In addition, the lower rays of this muscle are contained in the seed cable, thanks to this, the muscle is formed, which is responsible for increasing the testicle in men.
The cross belly muscle
This muscle forms the third and deepest layer of the muscles of the abdominal wall.It is important to note that the rays of the cross belly muscles run from behind and lie horizontally around the waist.At the time of reduction, the transverse muscle reduces the size of the abdominal cavity, pulls the stomach up at the same time and also pulls the ribs into the center line.This muscle group forms a belly press.Thanks to the joint work, the abdominal muscles contribute to bending the body forward and on the sides.In addition, you are responsible for turning the upper body to the sides around the longitudinal axis.
How do you eat when a goal is worth the weight loss from the pages, stomach and waist?
Start losing weight with a radical change in nutrition.Remember - a successful correction of a figure is impossible without fulfilling this important state.Performance rules for effective weight loss:
- Reduction of use or complete exclusion for a long period of time due to the daily diet of fast carbohydrates (sugar -containing products and baking products).
- Preparation of dishes without salt (or with a small amount of it) due to the ability of sodium chloride to keep the liquid, which leads to swelling.
- Breaking performance in small parts (up to two hundred grams, five to six times a day).
- Daily use of about two liters of clean, non -cooked water, which contributes to improving the metabolism.This is an important factor for weight loss.
- Replace all fat foods with the lowest fat feed.Prepare low fat types of fish, birds, beef, veal.Preference for rabbit meat.
- The correct selection of the cooking method is cooking, deleting, using a double boiler, electrical ovens.
The most effective exercises for losing weight and pages
These are the best exercises that help to make a flat stomach at home, as it not only consists of the press, but also intensive exercises that contribute to the quick burning of fat not only on the stomach.However, you have to understand that the more effort you do, the more effort you do and the more comprehensive the problem of burning fat.
Twist
There are no popular movements than twisting the press.It is not the most effective, but it will help you strengthen the muscles of the bark when you combine it with the right diet, and in a short time you will see the results.Lie on the carpet.Bend your knees, the feet should be on the floor with the entire surface.Take your hands behind your head.Inhale deeply and tear down the upper body from the floor.Breathe out when you climb.Breathe in when you fall back into the starting position.Breathe breath when you lower your body onto the floor.Make 10 repetitions and then repeat in 2-3 approaches.
Twist
The movement is very similar to the ordinary twisting, but here you have to bend one shoulder to the other.Place on the carpet, get your hands on your head.Bend your knees so that the feet do not touch the floor.Lift the upper body as with ordinary twisting and turn your right shoulder to the left.The left side of the body should lie on the floor.Repeat the movement for the other side.Turn the left into the shoulder to the right without tearing the right side of the body out of the ground.Make 10-12 repetitions.
- Press the lateral muscles of the abdomen:
- Place the carpet on the floor and put it sideways on it.
- Auscap a hand in front of you - you will rest against it.
- Bring the other hand on your head so that the elbow looks at the ceiling.
- Lift the upper body and legs up at the same time and then lower it.Breathe a breath when you lower when you raise your body - exhale
- Make the side muscles of the abdomen 10 times 3 approaches.
- Press the Rektus Bauch muscles:
- Lie on the floor on your back.
- Bring your hands on your head.
- If you raise the body when you breathe in -to let it go.
- This exercise must be carried out with a rounded back as if it were turning the stomach.
- When you raise your body, you have to exhale loudly.
- Don't hurry up, you should feel how the abdominal muscles work.
- Make the press in 3 approaches about 10 times.
- Mill:
- The starting position - legs shoulder - Width apart, back is straight.
- The movement takes place with straight legs and hands.
- Tilt the body forward and wave down with one hand first, then with the other.
- Follow your breath during the exercise
- Perform the mill about 20 -several approaches.
- Planck:
- Sink your elbows onto the floor.Take such a position that the body is perpendicular to the ground.
- The back is straight, the legs are even, the head is at the same level with the spine.
- Try to keep about a minute in this position.
- Time can be increased in the future
- Don't be embarrassed that the body shakes because all muscle groups are involved in this exercise.
- If you carry out the bar, do not lower the pool and last until the end of time.
- "Bicycle".
When you start to take the corresponding position - this is, the back should fit firmly into the floor, remove your arms behind the head and bend the legs on the knees that form a corner that corresponds to 45 degrees.Technology of execution.Lift your legs from the floor at a distance of 50 cm after you have previously been bent on your knees and start twisting the imaginary pedals.In 1 approach, lead at least 15 -times, scrolling at least 15 times.Carry out a total of 3 or 4 approaches.
Train with a tire.
It is better to buy a shell more weighty (2 kg or more).If it is twisted, the stomach should be tense.The execution time is recommended from 1 hour or more with a little vacation of no more than 3 minutes.If you carry out the following type of exercise, you have to take the position of standing and put a little leg on the sides and press your palms to the waist.It is important to keep the position of the body directly and press the feet firmly on the floor.Technology: deep tendencies from side to side alternately.
- Tipping with dumbbells:
- Take dumbbells with a weight of 2 kg and over it in both hands.
- The starting position - legs shoulder - Width apart, back is straight.
- Remove from the dumbbells to the side with one hand, return and lean into the other direction.Make tendencies several times.
- The weight of the dumbbells can be changed over time.
- This exercise can be carried out with one hand: the body tilts to the side and is given behind the head.
A number of exercises for losing weight and pages
- Lie on the floor with arms outstretched.Slowly make the exercise and make sure that your shoulder blades fit firmly to the carpet.Lift your legs at the same time and then lower them to the right.Breathe deeply without touching your horizontal surface and return to your original position.Do two approaches ten times for each page.
- Starting position: On the back with your hands lies on the body.The legs are bent on the knee mosquitoes that are compressed together, the feet are on the floor.Breathe in deeply and start lifting the pelvis very smoothly over the floor, and then - the spine.Slowly take your hands behind your head at the same time.Hold your breath and slow down for a second.During exhaling, they return and back.P. and so 10 times.
- Place a small roller under the pelvic gun in a lying position on the back.Throw the smooth hands behind your head so that you lie with the palms.Lift the left leg gently vertically.Find half a minute in this position.Follow your breathing: it should be even and deep.If you return to the initial position, do the same with the other foot.Overall, you have to do this exercise 30 times.
- Sit on the carpet and absorb a small weight.Direct your back, pull your stomach and lightly bend your knees.Contact weight from left to right, not for a second, without relaxing the muscles of the press.Make at least 2 approaches ten times for all sides.The breathing should be unimpressed all the time.
- Put your feet shoulder apart and sit on your toes.Place your palms on the floor and pull the navel strongly.Turn the body to the left and pull out the flat right leg, as shown in the photo.If you return to the starting position, change your leg quickly.The minimum number of approaches is three and the number of repetitions is 10 for each link.
- The initial pose: stretched hands rest on a towel, curved knees stand on the floor.Lower the shoulder belt down and pull the stomach tight.Slowly advance your arms.Do this until you touch the floor with your chest, do not let go of your lower back and follow the straightness of the back.Return to the starting position and carry them out completely relaxing.You have to do this exercise at least 20 times and divide it into several approaches.
Running while losing weight and sides
Run with high hip lifts - lift the hips to the chest as high as possible and replace your legs."Heaty the Barks" - with flexion of the leg in the knee running in place when the foot almost reaches the buttocks.Jump.Legs together, arms on the body.Spread your legs with a jump and at the same time lift your arms to the sides in a position over your head.Route to the starting position with a jump.Leaps.You can select a chair, bed or something else as an object.Run with the right foot on him, we go down with the same leg.Perform two approaches 10 times for each leg.Cardio training should either enter warming up or complete the power supply (20-30 minutes).