Belly and side weight loss exercises

A thin waist is the ideal for many women to work hard.Everyone's constitution is different, and if a girl does little to maintain form, others must take the Titanic effort to lose weight on their waist, at least a few centimeters.To remove unnecessary sediment and find the wasp waist, you don’t have to go to the gym.Have different exercises at home and on the sides, which will help achieve the desired results.

Structure of abdominal muscles

The muscles in the press are divided into four main muscles: Read more: How to pump water.

• The rectus muscles in the abdomen.Mucus process attached to the cartilage, sternum and pubic bone of V-VII ribs;
• External oblique muscles in the abdomen.Attached to the outer surface of the pubic junction, iLiac Crest and V-XII ribs;
• Internal oblique muscles of the abdomen.It attaches to the cartilage of the lower rib and iLiac crown.
• Transverse abdominal muscles.At the bottom, it attaches to the ridges of the leaf bones, and to the lateral third of the inguinal ligament.

Rhythmia in the abdomen

This is a long muscle that is related to the anterior wall of the abdominal cavity.She originates near the crest of the pubic bone and reaches to the top of the abdomen, attached to the ribs and sternum.The muscle fibers are interrupted by 3-4 transverse tendon jumpers, which helps to form the "cube" of the stomach press.The effect of the rectal muscles in the abdomen can be attributed to the forward bend of the trunk and the downward thrust of the ribs and lifting with the pelvis that secures the chest.

Oblique muscles in the abdomen

Both sides of the human body are tilted muscles of the abdomen, and its main function is the turning of the body.The tilted abdominal muscles are divided into external and internal.The internal muscles are deep enough - they are delivered from the pelvis to the sternum.The external muscles are located under the skin above the internal muscles.With their help, the body twists and bends.Rotating to the left, left external and right internal muscles are involved, while when twisting to the right, both right external and left internal muscles are included in the work.The oblique muscles of the press and the transverse muscles of the abdominal cavity stabilize the spine, thereby increasing the intra-abdominal pressure, thus achieving healthy functions of the spine itself and keeping the internal organs in the right position.Like the waist, the tilted muscle is the stabilizer muscle.Due to the strengthening of this muscle group, beautiful posture and normal function of the spine are preserved.All complex movements in the human body begin by reducing these abdomen and other abdominal muscles.After that, the activity will spread to other muscle groups.It is important to pay attention to training to maintain muscles in the press, otherwise problems such as these muscle development imbalances or waist asymmetry may occur.If the goal of beautiful embossed pressure is not possible, the fat layer cannot exceed 1.5 cm.Physical activity should target muscle hypertrophy and the reduction of fat cells under the skin.

External oblique muscle

The external abdominal muscles are the largest and most prominent of all abdominal muscles.This muscle group is involved in turning to the body and its tendencies.In addition, they help to raise and transfer weights to a person.

External oblique muscle

The external oblique muscle of the press originates from the outer surface of the lower rib.Her teeth are large: the upper five are located in the front gear muscles, and the lower three are in contact with the teeth, which are part of the widest spinal muscles.Near the cartilage of the ribs, the upper bundles of the muscles form - they pass horizontally.Here are the bundles passed from top to bottom.The lowest is vertically downward.

Inner tilted muscles

The main purpose of the internal oblique muscle is spinal flexion, which contracts both sides.Despite a lateral contraction, this muscle group, as well as the tilted muscles, help the shell rotate and lower the ribs.The internally oblique muscle begins at the middle line on the iLiac crown and on the sides of the lumbar fascia and inguinal bundle.To the cartilage located on the lower rib, attach the fiber transoms of the upper part of the internal oblique muscle (they pass up from the bottom).Lower bundles point up and down.They develop along the profile of the cartilage X located on the ribs to the pubic bone and develop into a wide myopathy.Furthermore, the seed umbilical cord includes the lower beam of the muscle, thus forming a muscle that is responsible for raising the male testicles.

Transverse abdominal muscles

This muscle forms the third and deepest layer of the abdominal wall muscle.It is important to note that the beam of the transverse abdominal muscles is from behind and at the horizontal position of the waist.When it is reduced, the transverse muscles reduce the size of the abdominal cavity, while pulling up the stomach and pulling the ribs to the midline.This muscle group forms abdominal pressure.Thanks to joint work, the abdominal muscles help bend the body forward and sideways.In addition, they are responsible for turning the torso to the sides around the longitudinal axis.

What if the goal deserves weight loss on the sides, abdomen and waist?

To start losing weight, make sure to start with a fundamental change in your diet.Remember - if this important condition is not achieved, the numbers can be corrected successfully.Power rules for effective weight loss:

• Reduce use or exclude completely from a daily diet with fast carbohydrate daily diet (sugar products and bakery products).
• Because of the ability of sodium chloride to retain liquid, preparation of dishes without salt (or a small amount of salt) causes liquid swelling.
• A small fraction of the fractional power (up to 200 grams per day, five to six times).
• Using about two liters of clean instead of boiling water every day can help improve metabolism.This is an important factor in weight loss.
• Replace all fat foods with the lowest fat.Prepare low-fat fish, birds, beef, veal.Priority is given to rabbit meat.
• The correct choice for cooking methods is to cook, extinguish, use a dual boiler, electric stove.

The most effective exercises for weight loss and side

This is the best set of exercises that will help to have a flat stomach at home because it includes not only twisting in the media, but also intense exercises that not only help fat burn quickly on the stomach.However, you need to understand clearly that the stronger the effect will be, the more effort you will make, and the more comprehensive you will deal with fat burning issues.

distortion

There is no more popular action than twisted in the media.It's not the most effective, but if you combine it with a proper diet, it will help you strengthen the muscles of the bark and you'll see results in a short time.Lying on the carpet.Bend your knees and your feet should be placed on the floor across the surface.Put your hands behind your head.Suck deeply and tear off the upper body from the floor.Exhale as you rise.Inhale when you return to the starting position.Breathe as you lower your body to the floor.Perform 10 repetitions and then repeat in 2-3 methods.

Tilting twist

The movement is very similar to the normal twist, but here you have to turn one shoulder to the other.Lying on the carpet, leaning your hands against your head.Bend your knees so that your feet don't touch the floor.Lift your upper body like a normal twist and turn your right shoulder to the left.The left side of the body should be on the floor.Repeat the movement on the other side.Turn the left side toward the right shoulder without tearing the right side of the body from the floor.Repeat 10-12.

• Press the lateral muscles of the abdomen:
• Place the carpet on the floor and lie on it on the side.
• One hand in front of you - you will lean against it.
• Put your other hand on your head so that your elbow looks up at the ceiling.
• Start lifting the torso and legs upwards at the same time, then lowering the torso.When lifting your body, breathing, exhale - exhale
• Make the lateral muscles of the abdomen 10 times 3 times.
• Press the rectus abdominal muscle:
• Lying on the floor on your back.
• Put your hands on your head.
• When inhaling, start lifting your body as you exhale - let go.
• This exercise must be performed with a round back, as if twisting the stomach.
• You need to exhale loudly when you lift your body.
• Don't worry, you should feel how your abdominal muscles work.
• Do about 10 news in 3 methods.
• grind:
• Start position - Legs and shoulders - Wide width, straight back.
• Exercise is done with straight legs and hands.
• Lean forward and wave down with one hand, then wave with the other.
• During exercise, breathe
• Perform mill about 20 times the method.
• Planck:
• Lower your elbow to the floor.Take such a position so that the body is perpendicular to the floor.
• The back is straight, the legs and even the legs, and the head is at the same level as the spine.
• At this location, try to last about one minute.
• In the future, time can be increased
• Don't be embarrassed about your body trembling, as all muscle groups are involved in the sport.
• Do not lower the pelvis until the end of the time when executing the rod.
• "bike".

To start performing, you need to take the proper position - lying, your back should fit tightly on the floor, remove the arms behind the head, bend the knees of your knees to form a corner equal to 45 degrees.Execution technology.The distance from the floor is 50 cm, lift your legs, bend your knees before, and start twisting the imaginary pedal.Non-fast scrolling is performed at least 15 times in 1 method.A total of 3 or 4 methods are performed.

Exercise with a hoop.

It is best to buy heavier shells (2 kg or more).When twisted, the stomach should be tense.It is recommended to perform for 1 hour or more, while the holiday should not exceed 3 minutes.Do the following types of exercises, you need to be in a standing position, place one of your lower legs on the side and press your palms on your waist.It is important to keep the body in place directly and press your feet tightly to the floor.Technique: Alternately perform deep tendencies from one side to the other.

• Tilt with dumbbells:
• Take the dumbbells and weigh 2 kg or more on both hands.
• Start position - Legs and shoulders - Wide width, straight back.
• Use one hand to stretch from the dumbbell to the side, return and tilt in another way.Do a few tilts.
• Over time, the weight of the dumbbell can be changed.
• This exercise can be performed with one hand: lean your body to the side and the other hand behind your head.

Weight loss and a set of exercises on the sides

1. Lying on the floor, arms outstretched.Exercise slowly to ensure that the shoulder blades are tight and fit the carpet.Meanwhile, raise your legs and place them to the right.Without touching its horizontal surface, suck deeply and return to its original position.Make two approaches to each side nearly 10 times.
2. Starting position: Lying on the back with your hands stretched out along your body.The legs bent at the compressed knee joint and the feet stand on the floor.Take a deep breath and start lifting the pelvis to the floor very smoothly, then - spine.At the same time, slowly shake hands.Hold your breath and slow down for a second.During exhalation, return and.p.So 10 times.
3. In the position where your back is lying, place a small roller under the pelvic belt.Throw your smooth hands behind your head so that they can lie their palms on your head.Lift your left leg vertically smoothly.Position it in this position for half a minute.Follow your breath: It should be even and deep.Return to the initial position and do the same with the other foot.Overall, you have to do 30 exercises.
4. Sitting on the carpet and picking up a small weight.Straighten your back, have diarrhea, and bend your knees slightly.Contact weight from left to right, rather than relaxing the muscles of the press instead of a second.At least ten times on each side should be done close to 10 times.The time you breathe should not be tight but deep.
5. Sit your feet on your shoulders - separate - on your toes.Place your palms on the floor and tighten your navel vigorously.As shown, turn your body to the left and pull out your flat right leg.Go back to the starting position and you will change your legs soon.The minimum number of methods is three, and the number of repetitions for each limb is 10.
6. Initial position: Put your hands on the towel and your bent knees on the floor.Lower the strap downwards and pull tightly to appetizing.Slowly extend your arms forward.Do this until you touch the floor with your chest, do not let go of your lower back, and follow the straightforwardness of your back.Return to the starting position and perform completely relaxed.You have to perform at least 20 exercises, breaking them down into several ways.

Lose weight and run sideways

Run with a high hip lift - raise your hips as high as possible to your chest and replace your legs as many times as possible."Hot Legs" - The knee-bending legs bent into place when the feet almost reach the hips.jump.Legs together, along the arms of the body.Jump to distribute your legs while lifting your arms to the side above the top of your head.Route to jump to the starting position.lift.You can choose a chair, a bed, or something as an object.We lifted our right foot towards him, and we fell down with the same leg.Perform the method twice 10 times on each leg.Aerobic exercise training should be in warm-up or power supply (20-30 minutes).