A thin waist is the ideal for which many women fight.The constitution of all is different, and if a girl does not need to do almost anything to maintain a form, then others have to apply titanic efforts to lose weight at the waist, at least a few centimeters. To eliminate unnecessary deposits and find a wasp waist, it is not necessary to go to the gym.There are different exercises to lose weight and sides in the home that will help achieve the desired result.
The structure of abdominal muscles
The press muscles are divided into four main muscles: Read more: how to pump the lateral press.
- The straight muscle of the abdomen.Attached to the cartilage of the V-VII ribs, the mucous process of the sternum and the pubic bone;
- The external oblique muscle of the abdomen.Together with the pubic symphysis, the iliac crest and the outer surface of the V-XII ribs;
- The internal oblique muscle of the abdomen.It is attached to the cartilage of the lower ribs and the iliac crest.
- The transverse abdominal muscle.In the lower part, it binds to the iliac bone crest, as well as the lateral third of the inguinal ligament.
The straight muscle of the abdomen
This is a long muscle, which is related to the frontal wall of the abdominal cavity.She originates near the pubic crest and reaches the top of the abdomen, joining the ribs and the sternum.Muscle fibers are interrupted by 3-4 transverse tendon sweater, which contributes to the formation of the "cubes" of the press in the stomach.The functions performed by the straight muscle of the abdomen can be attributed to the bending of the torso forward and the thrust of the ribs down, as well as the lifting of the pelvis with a fixed chest.
The oblique muscles of the abdomen
On both sides of the human body are the oblique muscles of the abdomen, whose main function is the turns of the body.The oblique abdominal muscles are divided into external and internal.Internal muscles are deep enough: they pass from the pelvis to the sternum.The external muscles are found under the skin on the internal muscles.With his help, the body is twisted and folded.Crooked to the left side, the left external, as well as the right internal muscles, are involved, while when turning to the right side, the external and internal right muscles are included in the work.The oblique muscles of the press and the transverse muscle of the abdominal cavity stabilize the column, thus increasing intra -abdominal pressure, because the healthy functioning of the spine is achieved, in addition to maintaining internal organs in the correct position.Oblique muscles, such as lumbar, are stabilizing muscles.Due to the strengthening of this muscle group, a beautiful posture and normal functioning of the spine are preserved.All complex movements of the human body begin with the reduction of these and other abdominal muscles.After that, the activity is transmitted to other muscle groups.It is very important to pay due attention to training to maintain the muscles of the press in the tone, otherwise, problems such as an imbalance in the development of these muscles or asymulating at the waist may arise.If the objective of achieving a beautiful relief press is impossible, it is impossible for the fat layer of 1.5 cm.Physical activity must be aimed at muscle hypertrophy and the reduction of fatty cells located under the skin.
External oblique muscle
The external oblique abdominal muscles are the largest and most prominent abdominal muscles.This muscular group is involved in turning the body and its inclinations forward.In addition, they also help raise and transfer heavy objects to a person.
External oblique muscles
The external oblique muscles of the press originate on the outer surface in the lower ribs.There are large teeth: the upper five are found in the previous gear muscle, the lower three are in contact with the teeth, which are part of the wider spinal muscle.Near the cartilage of the ribs, the upper packages of the muscles are formed: they pass in the horizontal direction.Below are packages that pass from top to bottom.The lowest is directed vertically down.
Internal oblique muscle
The main objective of the internal oblique muscles is the flexion of the spine with its bilateral contraction.While with the contraction on one side, this muscular group, together with the external oblique muscles, contributes to the rotation of the housing and lowering the ribs.The internal oblique muscle begins from the intermediate line on the iliac crest, in the lumbosacra fascia and on the side in the inguinal package.To the cartilage, which are found in the lower ribs, the fiber beams of the top of the internal oblique muscle are joined (they pass from the bottom up).The lower packages are directed both up and down.They develop in a wide aponeurosis along the contour that is drawn towards the pubic bone of the X cartilage located in the rib.In addition, the lower beams of this muscle are included in the seed cord, thanks to this, the muscle is formed, which is responsible for raising the testicle in men.
The transverse abdominal muscle
This muscle forms the third and deepest layer of the muscles of the abdominal wall.It is important to keep in mind that the beams of the transverse abdominal muscles pass from behind and are horizontally, around the waist.At the time of reduction, the cross muscle reduces the size of the abdominal cavity, at the same time lifts the stomach and also pulls the ribs to the midline.This muscular group forms an abdominal press.Thanks to joint work, abdominal muscles contribute to bending the body forward and sides.In addition, they are responsible for turning the torso on the sides around the longitudinal axis.
How to eat, if an objective is worth the weight loss of the sides, the abdomen and the waist?
Starting to lose weight, be sure to start with a radical change in the diet.Remember: A successful correction of a figure is impossible without complying with this important condition.Power rules for effective weight loss:
- Reduce the complete use or exclusion for a long period of time of the daily diet of rapid carbohydrates (products that contain sugar and bakery products).
- Preparation of salt without salt (or with a small amount of it) due to the capacity of sodium chloride to retain the liquid, which leads to swelling.
- Fractional power in small portions (up to two hundred grams, five to six times a day).
- Daily use of approximately two liters of clean water, not boiled, which helps improve metabolism.This is an important factor for weight loss.
- Replacement of all fatty foods with the lowest foods.Prepare low fish varieties, birds, beef, veal.Give preference to rabbit meat.
- The correct choice of the cooking method is to cook, extinguish, the use of a double boiler, electric ovens.
The most effective exercises to lose weight and sides
This is the best set of exercises that will help make a flat stomach in the home, since it consists not only of twisting the press, and also includes intense exercises that contribute to the rapid burning of fat not only in the stomach.But it must clearly understand that the effect will be stronger and more noticeable, the more efforts the problem of fat burning is more thorough.
Cramp
There are no popular movements to twist the press.It is not the most effective, but it will help you strengthen the cortex muscles if you combine it with the right diet, and in a short time you will see the results.Lie on the carpet back.Fold the knees, the feet must be on the floor with the entire surface.Make your hands behind your head.Inhale deeply and arrances the upper body from the floor.Exhale when you get up.Inhale when you fall back into the initial position.Breathe when the body goes down to the floor.Make 10 repetitions and then repeat in 2-3 approaches.
Oblique twist
The movement is very similar to the ordinary twist, but here you will have to turn a shoulder towards the other.Lie on the carpet, take your hands by the head.Fold the knees so that the feet do not touch the floor.Lift the upper body as with ordinary torsion, turning the right shoulder to the left.The left side of the body must be on the floor.Repeat the movement for the other side.Turn the left to the shoulder to the right, without tearing the right side of the body of the floor.Make 10-12 repetitions.
- Press the lateral muscles of the abdomen:
- Place the carpet on the floor and lie on it on the side.
- Agite a hand in front of you, you will rest against her.
- Bring the other hand of the head so that the elbow looks at the ceiling.
- Start raising the torso and legs at the same time, then let him down.When lifting the body, breathing, going down, exhale
- Make the side muscles of the abdomen 10 times 3 approaches.
- Press the abdominal muscles of the rectum:
- Lie on the floor on your back.
- Bring your hands by the head.
- To inhalation, start raising the body, when exhaling, to let it go.
- This exercise must be done with a rounded back, as if the stomach was twisted.
- When lifting the body, it must exhale strong.
- Do not hurry, you should feel how abdominal muscles work.
- Make the press about 10 times in 3 approaches.
- Windmill:
- Initial position: Leg shoulder width, the back is straight.
- The exercise is done with straight legs and hands.
- Tilt the body forward and first with one hand down, then with the other.
- During exercise, follow your breath
- Make the mill about 20 times several approaches.
- Planck:
- Lower the elbows to the floor.Take such a position that the body is perpendicular to the floor.
- The back is straight, the legs are even, the head is at the same level with the spine.
- In this position, try to endure for approximately a minute.
- In the future, time can be increased
- Do not be ashamed that the body is agitated, because all muscle groups are involved in this exercise.
- When performing the bar, do not lower the pelvis, keep exactly until the end of time.
- "Bicycle".
Starting to act, you must take the appropriate position: lie, the back must fit firmly towards the floor, remove your arms behind the head, fold your legs on your knees forming a corner that will be equal to 45 degrees.Execution technique.At a distance of 50 cm from the floor cover, lift the legs, which previously leaned on the knees, and begins to twist the imaginary pedals.Do not quickly, moving at least 15 times in approach 1. Make a total of 3 or 4 approaches.
Exercise with a hoop.
It is better to buy a heavier shell (2 kg or more).When it twists, the stomach must be tense.The duration of the execution is recommended of 1 hour or more with a small vacation that does not exceed 3 minutes.Making the following type of exercise, you must take the position of standing, placing a small leg on the sides, press the waist palms.It is important to keep the body position directly, pressing your feet firmly towards the floor.Technique: Make deep side inclinations alternately.
- Inclinations with weights:
- Take weights that weigh 2 kg and above both hands.
- Initial position: Leg shoulder width, the back is straight.
- Start stretching with one hand from the weights aside, return and lean on the other side.Make inclinations several times.
- Over time, the weight of the weights can be changed.
- This exercise can be done with one hand: bowing the body to one side, the other hand goes behind the head.
A set of exercises to lose weight and sides
- Lie on the floor, extended arms.Do the exercise slowly, making sure that the shoulder blade firmly adjust to the carpet.At the same time, lift your legs vertically and then handle them to the right.Without touching its horizontal surface, inhale deeply and returns to its original position.Make two approaches 10 times for each side.
- Initial position: lying on the back with extended hands along the body.The legs are folded in the compressed knee joints together, the feet stop on the floor.Breathe deeply and at the same time begin to lift the pelvis very gently on the floor, and then the spine.At the same time, slowly take your hands behind your head.Continue breathing and decrease speed by a second.During exhalation, return to y.p.And so 10 times.
- In a liar position on his back, place a small roller under the pelvic belt.Throw the soft hands behind the head to lay down with the palms up.Gently lift your left leg vertically.Locate in this position for half a minute.Follow your breathing: it must be uniform and deep.Returning to the initial position, do the same with the other foot.In total, you must do this exercise 30 times.
- Sit on the carpet and take a small weight.Straighten your back, pull your stomach and fold your knees slightly.The 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 each side.Breathing all the time must be hurried and deep.
- Place the width of the feet and shoulder and sit on the fingers of the feet.Place the palms on the floor and tighten the belly button.Turning the body to the left, remove the flat right leg, as shown in the photo.Returning to the initial position, quickly changes the leg.The minimum number of approaches is three, and the number of repetitions is 10 for each limb.
- The initial pose: extended hands rest on a towel, bent knees stop on the floor.Lower the shoulder belt down and squeeze the stomach.Slowly advance your arms forward.Do this until you touch the floor with the chest, do not release your back and follow the back of the back.Return to the initial position, perform completely relaxing.You must perform this exercise at least 20 times, dividing them into several approaches.
Run in place when losing weight and sides
Running with high hip elevators: lift your hips as high as possible to the chest, with the greatest possible frequency replacing the legs."Heaty the Legs": running in place with a knee flexion, when the foot reaches almost the buttocks.Leap.Legs together, arms throughout the body.Distribute the legs with a jump, while raising your arms to the sides to a position on your head.Route to the initial position with a jump.ElevatorsYou can choose a chair, bed or something more as an object.Advancing on him with the right foot, we go down with the same leg.Make two approaches 10 times for each leg.Cardiovascular training must enter the heating or complete the power (20-30 minutes).