Exercises for the weight loss of the belly and sides

A thin waist is ideal that many women try.Everyone's constitution is different, and if one girl has almost nothing to maintain its shape, then others should use the Titanic effort to lose weight, at least a few inches. To get rid of excess deposits and look for WASP, it is not necessary to go to the gym.There are various exercises for weight loss and losing sides at home that will help achieve the desired result.

The structure of the abdominal muscles

Press muscles are divided into four main muscles: detail: how to pump the lateral press.

• Straight abdominal muscle.Attached are the cartilage of the V-VII ribs, the mucosal process of the sternum, and the pub bone;
• Abdominal outer muscle.Attached to the outer surface of the pub, the symphysis of the Iliak crest and the V-XII ribs;
• Inner abdominal muscle.It is attached to the lower ribs of the cartilage and Iliak crest.
• Transverse abdominal muscle.At the bottom, it is attached to the Iliaki bone ridge, as well as the lateral third of the ininic ligaments.

The straight muscle of the abdomen

It is a long muscle that refers to the anterior wall of the abdominal cavity.It originates near the pub crasty and reaches the peak of the abdomen, attached to the ribs and sternum.Muscle fibers are delayed by 3-4 transverse tendon jumper, which helps to form "cubes" of the press on the stomach.The functions performed by the abdominal rectus muscle may include the torso bends and ribs, as well as the pelvic lifting of the pelvis with a fixed chest.

Abdominal binding muscles

On both sides of the human body are abdominal cut muscles, the main function of which is the alternation of the body.Abdominal muscles are divided into external and inner.The inner muscles are sufficiently deep - they move from the pelvis to the sternum.The outer muscles are located under the skin, above the inner muscles.With their help, the body is curved and curved.Deviation of the left side, left outer, as well as the right inner muscles, are turned on, and when scrolling on the right side, the right outer and left inner muscles are included in the case.Press oblique muscles and abdominal transverse muscles to stabilize the spine stabilization, thereby increasing intraabdominal pressure, thereby achieving the healthy functioning of the spine as well as maintaining the internal organs.Mandatory muscles, like the waist, are stabilizer muscles.Due to the strengthening of this muscle group, the beautiful posture and the normal functioning of the spine are maintained.All the complex movements of the human body begin with reducing this and other abdominal muscles.After that, the activity is transferred to other muscle groups.It is very important to pay attention to training to maintain press muscles with a tone, otherwise problems such as the development of these muscles are imbalances or lumbar asymmetry.If it is not possible to achieve a beautiful embossed press, it is impossible to exceed 1.5 cm in fat.Physical activity should be directed to the muscle hypertrophy and the reduction of fat cells under the skin.

An external displacement muscle

The abdominal muscles of the outer abdominal muscles are the largest and most noticeable from all the muscles of the abdominal muscles.This muscle group participates in front of the body and its inclinations.In addition, they also help to take heavy objects and transfer the person.

External dismal muscles

Press external binding muscles arise in the outer surface of the lower ribs.There it has large teeth: the upper five are located in the atrial muscle, and the lower three are in contact with the teeth, which are part of the wide spinal muscle.Near the ribs of the ribs, the upper muscles of the muscles are formed - they pass through the horizontal direction.Below are bundles that run from top to bottom.The lowest is directed vertically below.

Internal binding muscle

The main purpose of the internal binding muscles is to handle the spine by their bilateral contraction.However, as a result of uniform contraction, this muscle group, along with external oversal muscles, helps to rotate housing and reduce the ribs.The internal binding muscle begins from the intermediate line on the Iliak crest, the lumbar fash and the lateral part, in the ingoinic package.To the cartilage, located on the lower ribs, the beams of the upper part of the mandatory muscle are attached (they pass from below).The lower bundles are directed both above and below.They develop in a wide aponeurosis along the contour, which draws the pub bone from the cartilage x.In addition, the lower beams of this muscle enter the seed brain, thanks to this, a muscle that is responsible for the testing of men.

Transverse abdominal muscle

This muscle forms a third and deep layer of abdominal wall muscles.It is important to note that the transverse abdominal muscle rays pass from the back and located horizontally, around the waist.When reduced, the transverse muscle reduces the size of the abdominal cavity while at the same time removes the stomach and also catches the ribs to the middle line.This muscle group forms the abdominal press.Thanks to joint work, the abdominal muscles promote the front and sides of the body.In addition, they are responsible for turning the torso around the longitudinal axis.

How to eat, if the goal is worth losing the weight of the parties, belly and waist?

Start losing weight, make sure you start with a radical change in the diet.Remember - a successful adjustment of the figure is impossible without performing this important situation.Energy Rules for Effective Weight Loss:

• Use or complete exclusion for a long time from the daily diet of fast carbohydrates (sugar -containing products and baking products).
• Preparation of dishes without salt (or small amounts) due to the ability of sodium chloride to maintain liquid, causing swelling.
• Power in small parts (up to two hundred grams, five to six times a day).
• Daily use of about two liters of clean, not boiled water, which helps to improve metabolism.This is an important factor for weight loss.
• Change all fatty foods with the lowest food.Prepare low hazardous varieties of fish, birds, beef, calf.Give preference to rabbit meat.
• The right choice of cooking method is the kitchen, extinguishing, the use of double boiler, electric stoves.

The most effective exercises for weight and sides

This is the best set of exercises that will help to make a flat stomach at home, as it involves not only pressing the press, and it also includes intense exercises that help fast burn fat not only on the stomach.But you have to realize that the effect will be stronger and more noticeable, making it more effort and more perfectly approaching the burning issue of fats.

Grandfather

Press coups are not popular movements.This 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 find results.Lying on the carpet.The elbows are bent, the legs should be on the floor with the entire surface.Make your hands in your head.Remove deeply and tear the upper body from the floor.Breathe when you go.Inhale when you are in the original state.Inhale when pouring your body on the floor.Make 10 repetitions and then repeat with 2-3 approaches.

Oblique twisting

The movement is very similar to the usual deviation, but here you will have to turn one shoulder over the other.Stand on the carpet, take your hands with your head.Close the elbows so that your feet do not touch the floor.Raise the upper body as a conventional deviation, turn the left shoulder to the left.The left side of the body should be on the floor.Repeat the movement for the other side.Turn to the left shoulder to the right, without tears of the right side of the body from the floor.Make 10-12 repetitions.

• Press the abdominal side muscles:
• Pour the carpet on the floor and stand side by side.
• Pour one hand in front of you - you will rest against it.
• Bring the other hand to the head so that the elbow looks at the ceiling.
• Start raising the torso and legs at once, then reduce it.When raising the body, inhale, in a decrease - inhale
• Abdominal lateral muscles 10 times with 3 approaches.
• Press the rectus abdominal muscles:
• Lying on the floor on the back.
• Bring your hands head.
• When inhaled, start raising your body when removing it - let it run.
• This exercise should be done with a rounded back, as if turning the stomach.
• When raising your body, you need to make it loudly to be removed.
• In no hurry, you should feel how the abdominal muscles work.
• Make the press about 10 times with 3 approaches.
• Mill:
• Starting position - the width of the shoulder of the legs, the back of the back is straight.
• Exercise is done with straight legs and hands.
• An inclined body forward and tide first with one hand below, then with the other.
• During exercise, keep your breath
• Perform the mill about 20 times with several approaches.
• Planck:
• Reduce the elbows on the floor.Take a position that the body is perpendicular to the floor.
• The rear is straight, the legs are equal, the head is at the same level with the spine.
• In this position, try to keep for about a minute.
• In the future, the time may increase
• Do not complain that the body is shaking, as all muscle groups are involved in this exercise.
• When performing the bar, do not reduce the pelvis, hold it for exactly the end of the time.
• "Bicycle".

Starting the performance, you need to take the appropriate position - lie, tightly to the back of the floor, remove the arms on the back, knees to the knees to the corner equal to 45 degrees.Performance technique.Within 50 cm from the floor cover, raise your feet, kneeling down and begins to deviate from the imaginary pedal.Perform unwanted, scroll at least 15 times with 1 approach.Make a total of 3 or 4 approaches.

Exercise with hoop.

It is best to buy a shell more weight (2 kg or more).When it is turned around, the belly should be tense.The duration of enforcement is recommended from 1 hour or more to a small leave that does not exceed 3 minutes.By performing the following exercises, you need to take a position, place the sides of the legs on the sides, press your palms to the waist.It is important to maintain the position of the body directly, pressing the legs tightly on the floor.Technique: Deep inclinations from side to side alternately.

• Tilts with dumbbells:
• Take the dumbbells weigh 2 kg and above both hands.
• Starting position - the width of the shoulder of the legs, the back of the back is straight.
• Start stretching from one hand from the dumbbell to the side, return and lean on the other.Make it angled several times.
• Over time, the weight of dumbbells can be changed.
• This exercise can be done with one hand: the body's tilting on the page, on the other hand, aspires to the head.

A set of exercises for losing weight and sides

1. It was lying on the floor, the gun was red.Do the exercise slowly, make sure the shoulder blades fit tightly on the carpet.At the same time, raise your feet upside down, then drop to the right.Without touching their horizontal surface, mix deeply and return to its original state.Make two approaches 10 times on each side.
2. Starting position: Lying on the back with your hands, along the body.The legs are bent on the knee joints compressed, the legs are on the floor.Inhale deeply and at the same time start very smoothly raise on the pelvic floor and then the spine.At the same time, slowly take your hands with your head.Stop breathing and slow down for a second.Return to exhalation and.P.And so 10 times.
3. Place a small roller on your back under the pelvic belt.Throw the smooth hands with your head so that they will arrange your palms.Raise your left leg vertically.Find this position for half a minute.Follow your breath: it should be equal and deep.When returning to the initial state, do the same for another foot.Overall, you have to do this exercise 30 times.
4. Sit on the carpet and take a small weight.Align the backs, pull your belly and slightly bend your elbows.Contact the weight from left to right, not for seconds, without resting the press muscles.At least 2 approaches ten times for all parties.The breath of all time must be involuntary and deep.
5. Place your feet on the shoulder width and sit on your fingers.Put your palms on the floor and tighten the navel hard.Turn the body to the left, pull the flat on the right leg as it is given in the photo.When returning to the initial state, you will quickly change your leg.The minimum number of approaches is three, and the number of repetitions for 10 limbs is 10.
6. Initial Posture: Stretching hands on a towel, bent elbows on the floor.Lower shoulder belt down and tightly pull the belly.Slowly the arms move forward.Do this until you touch the floor on the chest, do not let go of the lower back and follow the back.Returning to the initial state, perform a completely rest.You have to perform this exercise at least 20 times, break them in several approaches.

Losing weight and losing parties

Running high thigh lift - Raise your thighs as high as possible as often as possible, change your feet."Warm feet" - running on the ground with flexibility of the knee when the leg almost reaches the buttocks.Jump.Feet together, arms along the body.Divide your legs with a leap, at the same time, on the sides of your arms, you put it above your head.Route in the initial position.Lifts.You can choose a chair, bed or other thing as an object.He climbed his right foot above him, we were down on the same leg.Perform two approaches 10 times each leg.Cardio training should either be warmed up, or complete the power (20-30 minutes).