A thin waist, a lot of women are ideal.Everyone's Constitution is different and if you don't need to do almost anything to protect a shape of a girl, others should apply the touch efforts to lose weight at least a few centimeters. You don't have to go to the gym to overcome unnecessary savings and find a WASP waist.There are different exercises to lose weight in the house to help you get the desired result.
Structure of abdominal muscles
The muscles of the press are divided into four main muscles: Read more: How to pump the side button.
- The abdominal flat muscle.The cartilage of the VII ribs, the mucous process of the sternum and the mucous process of the pubic bone;
- Abdominal outer oblique muscle.Added to the outer surface of the pubic symphysis, Iliab Crest and V-XII ribs;
- The abdominal internal oblique muscle.Depends on the cartilage of the lower ribs and the cream of the iliac.
- Transverse abdominal muscle.Under, this is the side of the Year's bone, as well as the side of the inguinal ligament.
Abdominal flat muscle
This is a long muscle belonging to the front wall of the abdomen.Pubic occurs near Crest and reaches the peak of the abdomen, joins the ribs and sternum.Muscle fibers are cut by 3-4 tendon tendon jumper, which contributes to the formation of the "cubes" in the stomach.Functions related to the bending of the rectus muscles of the abdominal performers and bend the ribs with a stable chest of the ribs, as well as the ribs with a stable chest.
Abdominal oblique muscles
On both sides of the human body, the abdominal oblique muscles, the main function is the turn of the body.Oblique abdominal muscles are divided into exterior and interior.The interior muscles are quite deep - pass from the pelvis to the sternum.The external muscles are located under the skin above the inner muscles.With their help, the body is bent and bends.In the left side, the left exterior, but also the right side of the right side, in the right side, in the right side, the proper exterior and left interior muscle works.The press of the media stabilizes the muscles of the muscles and the abdomen, and thus, along with the health of the spine, is to keep the internal organs in the correct position.It is oblique muscles, stabilizer muscles like a pawnbar.Due to the strengthening of this muscle group, the normal operation of a beautiful posture and spine is protected.All complex actions of the human body begin with the decline in this and other abdominal muscles.After that, the activity is transferred to other muscle groups.It is very important to pay the necessary attention to the training to protect the muscles of the press in tons, otherwise it can cause problems such as an imbalance in the development of these muscles or waist asymmetry.If the goal is not possible to achieve a beautiful embossing press, it is not possible to have more than 1.5 cm of the oil layer.Physical activity should be focused on muscle hypertrophy and reducing fat cells under the skin.
Outer oblique muscle
The outer oblique abdominal muscles are the biggest and most prominent of all abdominal muscles.This muscle group is involved in the body and its trends.In addition, they help a man to raise and transfer heavy objects.
Outer oblique muscles
The outer oblique muscles of the press arise on the outside surface in the lower ribs.There are big teeth: The upper five-five front gear is located in the muscle, the lower three are in contact with the teeth that are part of the widest spinal muscles.Near the ribs of the cartilage, the upper groups of muscles occur - they are in a horizontal direction.Below are packages from top to bottom.The lowest is directed vertically.
Interior oblique muscle
The main purpose of the inner oblique muscles is the spectacle of the bilateral contraction.One with a contraction, this muscle group, along with the external oblique muscles, helps to rotate the apartment and decrease the ribs.Inner oblique muscle, in the Iliab Crest, Lumbosacral starts from the intermediate line in the other part in the fascia and inguinal package.The cartilage in the lower ribs is added to the rays of the upper part of the inner oblique muscle (from below the bottom).Low packages are both up and down.The cartilage in the ribs is becoming a wide range of aponourosis along the contours of the pubic bone from X.In addition, the lower rays of this muscle are included in the seed cable, and thanks to the muscle-forming and improving testicles in men.
Transverberry abdominal muscle
This organizes the third and deepest layer of muscles of the muscle abdominal wall.It is important to note that the rays of the transverse abdominal muscles are behind the back and are located around the waist.During the reduction, the transverse muscle reduces the size of the abdomen, but also draws the stomach and draws the ribs.This muscle group organizes the abdominal press.Thanks to the joint job, the abdominal muscles help the body forward and bend on the parties.In addition, they are responsible for turning the torso to the parties around the axis.
If you have a goal, the cost of weight loss, how can you eat?
Starting to lose weight, make sure you have started with a radical change in the diet.Remember - it is not possible to make a successful correction of a figure without performing this important situation.Power rules to effectively lose weight:
- Reduce or complete the use of fast carbohydrates (sugar-frustration products and bread products) for a long time.
- Preparation of food (or small amounts of food) due to the ability to keep the liquid that causes sodium chloride.
- Fractional capacity (up to six hundred grams per day) in small sections.
- Approximately two liters of clean, boiled water, daily use that helps improve metabolism.This is an important factor to lose weight.
- To replace all fat foods with the lowest foods.Low -Fat fish types, birds, beef, calves.Prefer the rabbit meat.
- The proper choice of the method is to cook, turn off, double boiler and electric ovens.
Most effective exercises to lose weight and lose sideways
This is the best king of exercise that will help you make a flat stomach at home, because it only consists of not being twisting to the press, which only does not in the stomach, but also does not include heavy exercises that help them burn fast.However, it is clear that the effect will be stronger and more noticeable, you need to understand how much effort and make fat burning.
Twisting
There are no popular actions without twisting in the press.Not the most effective, but if you combine this right diet, you will help strengthen the bark muscles and you will see the results in a short time.To lie on the face of the carpet.Bend your knees, your feet should be on the floor with the whole surface.Make your hands behind your head.Breathe deep and tear up the upper body from the ground.Exhale when you rose.Breathe when returning to the beginning position.Breathe when they lower the body on the ground.10 Do the repetition and then repeat 2-3 approaches.
Oblique twisting
The action is very similar to the ordinary twist, but here you will have to turn to another one shoulder.Sleep on the carpet, get your hands on your head.Bend your knees so that the feet do not touch the ground.Lift the upper body by turning it towards the left side, with the usual twisting.The left side of the body should be on the ground.Repeat the action for the other party.Left shoulder left, turn the right side of the body to the right side without tearing off the floor.Do 10-12 repetition.
- Press the lateral muscles of the abdomen:
- Put the carpet on the ground and sleep on the side.
- Work a hand in front of you - you will rest in it.
- Bring the elbow from the other side because they looked at the ceiling.
- Start lifting the torso and legs at the same time, then drop down.When the body grows, take a breath, while lowering - while breathing
- Fix the side muscles of 3 approaches 10 times 10 times.
- Press the rectus abdominal muscles:
- Lie on the floor on your back.
- Bring your hands in your head.
- When it is inhaled, start lifting the body while exhaling it - let it go.
- This workout should be done with a round back, as the exercise wrap stomach.
- You should take a high breath while lifting the body.
- Don't hurry, you should feel how abdominal muscles work.
- Take the press about 10 times 3 times.
- Mill:
- Starting position - legs shoulder-burn, back, rear straight.
- The exercise is done with straight legs and hands.
- Bend the body forward and tilt under each other, then then.
- Follow your breath during exercise
- Fulfill a few 20 times the mill.
- Plank:
- Lower your elbows to the floor.Hold a position where the body is steep on the floor.
- The back is true, the legs and head are the same level as the spine.
- In this case, try to keep it for about a minute.
- The time in the future can be increased
- Don't be ashamed of body shape because all muscle groups are involved in this training.
- Do not lower the pelvis, keep the pelvis, until the end of the time.
- "Bike".
Starting the executive, you need to take a suitable position - the liar should fit the back, the legs are behind the head, the legs should be twisted on the knees equal to 45 degrees.The method of execution.50 cm from the floor cover, lift the legs, previously bent in the knees and start twisting imaginary pedals.1 Slide at least 15 times in the approach.To take approach only 3 or 4.
Exercise with the hoop.
It is better to get a barkier (2 kg or more).When it is twisted, the stomach should be tense.The execution period is recommended for a period of 1 hour or more with a small holiday with no more than 3 minutes.Following the type of exercise, you need to take the position to stand on a little foot, put your palms on the waist.It is important to stop the body's position directly and bury the legs tightly on the floor.Techniques: To make deep trends in the side by side.
- Tilts from Dumbbells:
- Take the dumbbells with two kg and two kilograms above.
- Starting position - legs shoulder-burn, back, rear straight.
- Start extending from the dumbbells on the one hand, go back and lean on the other path.Bend several times.
- The weight of the dumbbells can be changed over time.
- This exercise can be done with one hand: bend the body to the side, on the other hand, is given behind the head.
A number of exercises to lose weight and lose sideways
- Yacht on the ground, the arms stretched.Take your exercise slowly as the shoulder blades are firmly fit on the carpet.At the same time, lift your feet up and then lower it to the right.Breathe deeply and return to the original state without touching the horizontal surface.Take two approaches twice for each side.
- Starting position: stretched along the body stretching behind his hands.The legs are bent in the knee joints of knee together and stand on the ground.Take a deep breath and place the pelvies at the same time, then - spine.At the same time, slowly take your hands behind your head.Hold your breath and slow down for a second.During and return and.p.And thus 10 times.
- Put a small roll under the pelvic belt, in a false condition.Throw smooth hands behind the head so they slept with your palms.Lift the left leg vertically smoothly.Find it half minutes in this position.Follow your breath: Even and deep.Do the same thing with the other foot, returning to the initial state.In general, you have to do this exercise 30 times.
- Sit on the carpet and take a small weight.Correct the arch, pull your stomach and bend your knees slightly.Contact the media by withdrawing from left to right, not a second without relaxing the muscles.Approach at least 2 times for each side.It should not be breathing all the time and should be deep.
- Your legs shoulder-grow and sit on your toes.Place your palms on the ground and tighten the navels strongly.Turning the body to the left, remove the straight-right foot as shown in the photo.You go back to the start position, quickly change your foot.The number of minimum approaches is three and the repetition number is 10 for each muscle.
- Initial poses: Stretched hands rest on a towel, the bent knees stand on the ground.Lower the shoulder strap and tighten the stomach.Slowly move your arms forward.Until the chest touches the floor, do not leave the waist and do not follow the role of the back.Return to the start position, completely relax.You need to turn this exercise at least 20 times and a few approaches.
Lean and runs on the spot while losing the parties
Escape with high hip lifts - lift the hips high as much as possible, change your feet as often as possible."Heat your feet" - the foot is working with the flexion of the foot on the knee when the foot reaches the hips.Jump.Legs together, goals throughout the body.Turn your legs down with a jump, and at the same time raise your arms to the parties to a situation above your head.Route to the starting position with a jump.Elevators.You can choose a chair, bed or anything else.He rises with his right leg, and we go down with the same foot.Execute two approaches twice for each foot.Cardio education should include either heating or power (20-30 minutes).