Exercises for weight loss of abdomen and side

A thin waist is ideal that many women strive.The constitution of all is different, and if one girl needs almost nothing to keep the form, then others must apply titanic efforts to lose weight in the waist, at least a few inches. To remove unnecessary deposits and find the WSP waist, it is not necessary to go to the gym.There are different exercises for weight loss and side at home to help achieve the desired result.

The structure of abdominal muscles

The print muscles are divided into four main muscles: Read more: How to pump a side press.

• Flat muscle abdomen.Fastened to the cartilage of the V-VII ribs, sternum mucosa and pubic bones;
• Exterior hair muscle abdomen.Attached to pubic symphysis, Iliac Crest and the outer surface of the V-XII rib;
• Internal hair muscle abdomen.It is attached to the cartilage of the lower ribs and Iliac Crest.
• Transverse abdominal muscle.It is attached to the bottom of the Iliac bones, as well as the lateral third of the inguinal ligament.

Flat muscle abdomen

This is a long muscle that refers to the front wall of the abdominal cavity.It stimulates near pubic ridge and reaches the top of the abdomen, which are fastened there in ribs and sternum.Muscular fibers interrupt 3-4 transverse tendon jumpers, which contributes to the formation of "cubes" printing on the stomach.The functions that the rectus muscle abdomen are performed can be attributed to the bending of the torsa forward and the ribs, as well as raising a pelvis with fixed chests.

Hair of abdomen muscles

On both sides of the human body, the mow the muscles of the abdomen, whose main function is located the turns of the body.Oblique abdominal muscles are divided into external and internal.The inner muscles are deep enough - cross from the pelvis to the sternum.Exterior Muscles are located under the skin above the inner muscles.With the help, the body is twisted and bending.Arrear on the left side, left outer, as well as right internal muscles, are included, while twisting on the right, the paper includes the right exterior and left internal muscles.The raving muscles of the press and the transverse muscle of the abdominal cavity stabilize the spine, thus increasing intra -abriminal pressure, which is achieved by a healthy functioning of the spine, as well as the maintenance of internal organs in the correct position.The gravy muscles, like a lumbar, are the muscles of the stabilizer.Due to strengthening this muscle group, beautiful posture and normal operation of the spine are preserved.All the complex movements of the human body begin by reducing 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 muscle training in a ton, otherwise the problems such as imbalances in the development of these muscles or asymmetry in the waist can occur.If the goal of achieving a beautiful relief press is impossible, it is impossible for a fat layer to exceed 1.5 cm.Physical activity should be focused on muscle hypertrophy and reduction of fatty cells located under the skin.

Exterior hair muscle

Outdoor sloping abdominal muscles are the biggest and most prominent than all abdominal muscles.This muscle group is included in turning the body and its preferences forward.In addition, they also help lift and transmit heavy items to a person.

External hair muscles

External hair Muscles The press comes on the outer surface in the lower ribs.There are large teeth: the upper five are in the front muscle gear, the lower three are in contact with teeth, which are part of the widest spinal muscle.Near the cartilage of the ribs, the upper bundles of the muscles are formed - pass in the horizontal direction.Below are bundles that cross from top to bottom.The lowest directed vertically down.

Internal hair muscle

The main purpose of the internal mow muscles is the flexion of the spine with its bilateral contraction.While with a neighboring contraction, this muscle, together with external mashed muscles, contributes to the rotation of the housing and lowering the ribs.The internal hair muscle starts from the midline to Iliac Crest, on a lumbosaclum fascia and on a side part in an inguinal bundle.In the cartilage located on the lower ribs, the beams of the fiber of the upper interior hair muscles are attached (cross from below up).Bottom bundles are directed and upward and down.They develop into a wide aponeurosis along the contour that is extracted into pubic bone from the cartilage X which is located on the rib.In addition, lower beams of this muscle are included in the seed cable, thanks to that, a muscle was formed that is responsible for raising the testicles in men.

Transverse abdominal muscle

This muscle forms the third and deepest layer of muscles of the abdominal wall.It is important to note that the beams of the transverse abdominal muscles are crossed from behind and are located horizontally, around the waist.At the time of reduction, the transverse muscle reduces the size of the abdominal cavity, at the same time withdraws the stomach, and also pulls the ribs to the midline.This muscular group forms abdominal press.Thanks to the joint work, the abdominal muscles contribute to bending the body forward and to the sides.In addition, they are responsible for turning the torso on the sides around the longitudinal axis.

How to eat, if the goal is worth losing weight, abdomen and waist?

Launch weight loss, be sure to start with a radical change in a diet.Remember - a successful correction of digits is impossible without fulfilling this important condition.Power rules for effective weight loss:

• Reducing use or complete exclusion for a long time from the daily diet of fast carbohydrates (sugar products and bakery products).
• Preparation of supplies without salt (or with a small amount) due to the ability of sodium chloride to keep the liquid, which leads to swelling.
• Fractional strength in small portions (up to two hundred grams, five to six times a day).
• Daily use of about two liters clean, not cooked water, helping to improve metabolism.This is an important factor for weight loss.
• Replacing all fat foods with lowest food.Prepare low varieties of fish, birds, beef, veal.Give advantage to the rabbit meat.
• The right choice of cooking method is cooking, shutdown, use of a double boiler, electric ovens.

Most effective exercises for weight loss and side

This is the best set of exercises to help with a flat stomach at home, because it consists only from twisting, and includes intense exercises that contribute to rapid racing fat not only on your stomach.But you must clearly understand that the effect will be stronger and more visible, the more effort you earn and more comprehensively approach the ignition issue.

Twist

There are no popular movements from curling on the press.It is not the most effective, but it will help you strengthen the muscles of crust if you combine it with the right diet and in short time you will see results.Lie on the feather-upstorm rug.Bend your knees, your feet should be on the floor all over the surface.Make your hands behind your head.Inhale deep and rip up the upper body from the floor.Exhale when you get up.Inhale when you return to the starting position.Inhale when you lower your body on the floor.Make 10 reps, then repeat in 2-3 accesses.

Hair twisting

The movement is very similar to plain twisted, but here you will have to turn one shoulder towards another.Lie down on a mat, take your hands on your head.Bend your knees so your feet don't touch the floor.Lift the upper body as ordinary twisting, by turning the right shoulder toward the left side.The left side of the body should be on the floor.Repeat the movement for the other side.Turn left in the shoulder to the right, without tearing the right side of the body from the floor.Make 10-12 reps.

• Press on the side muscles of the abdomen:
• Lay the carpet on the floor and lie on it.
• Gain one hand in front of you - you'll rest against it.
• Bring your other hand with your head so that the elbow looks up on the ceiling.
• Start lifting the torso and legs at the same time, then lower it.When lifting your body, take a breath, when descending - exhale
• Make the side muscles of your abdomen 10 times 3 approaches.
• Press on the rectus of the abdominal muscles:
• Lie on the floor on your back.
• Bring your hands on your head.
• When inhalation, start lifting the body, when exhaling - let him go.
• This exercise must be done with a rounded back, as if curling the stomach.
• You have to make a loud exhalation when lifting your body.
• Don't rush, you should feel the abdominal muscles work.
• Create a press about 10 times in 3 approaches.
• Mill:
• Beginning position - The legs of the shoulder-expand, the back is straight.
• Exercise is done with straight legs and hands.
• Tilt the body forward and wav the first with one hand and then with another.
• Follow the breath during the exercise
• Execute the mill around 20 times more access.
• Planck:
• Lower your elbows on 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 on the same level with your spine.
• In this position, try to endure around a minute.
• In the future, time can be increased
• Don't be ashamed to shake the body because all muscle groups are involved in this exercise.
• Do not lower the pelvis when performing the bar, keep the end of time.
• "Bike."

Starting, you need to take the appropriate position - lying down, the back should fit firmly on the floors, remove your hands behind your head, bend your legs on your hairs that will be equal to 45 degrees.Execution technique.At a distance of 50 cm from the floor covering, lift your legs, which is previously bent in the knees and start twisting imaginary slippers.Execute without updating, moving at least 15 times in 1 approach.Execute a total of 3 or 4 accesses.

Exercise with a hoop.

It is better to buy shell weight (2 kg or more).When it is twisted, the stomach should be tense.Execution duration is recommended from 1 hour or more with a small holiday that does not exceed 3 minutes.Performing the next type of exercise, you need to take the standing position, placing a little leg on the sides, press palms to your waist.It is important to keep the body position directly, pressing firmly on the feet on the floors.Technique: To make deep tendencies from the side on the other side.

• Tilt with dumbbells:
• Take dodges weighing 2 kg and more in both hands.
• Beginning position - The legs of the shoulder-expand, the back is straight.
• Start extending with one hand from the dumbbell on the side, return and lean in another way.Make the slope several times.
• Over time, the weight of the dumbbell can be changed.
• This exercise can be performed with one hand: tilting the body aside, the other hand is given behind the head.

A set of weight loss exercises and side

1. They lie on the floor, outstretched arms.Do the exercise slowly, make sure that the shoulder blades fit firmly into the mat.At the same time, lift your legs upright and then lower them to the right.Without touching your horizontal surface, inhale deeply and return to your original position.Make two accesses 10 times for each side.
2. Beginning position: lying on the back with your hands extended in the body.The legs are bent in the knee joints that are compressed, the feet stand on the floor.Take a deep breath and at the same time start to raise the carlir over the floor very smoothly and then - spine.Take your hands behind your head slowly.Keep your breath and slow down a second.During the exhalation, return and.p.And so 10 times.
3. Place a small roller under the pelvic belt in the lying position on your back.Eliminate the smooth hands behind your head so they were lying with your palms up.Smoothly lift your left leg vertically.Find in this position half a minute.Follow your breathing: It should be even deep.Returning to the starting position, do the same with another foot.You have to do this exercise in total 30 times.
4. Sit on the mat and pick up a low weight.Fix your back, pull your stomach and bend a little knee.Contact weight from left to right, not for a second without relaxing the print muscles.Make at least 2 accesses ten times for each side.Breathing all the time is to be unwavering and deep.
5. Put your legs Rame-Windth and sit on your toes.Put your palms on the floor and tighten your navel strong.Turning off the body to the left, pull out a straight right foot, as shown in the photo.Return to the starting position, change your leg quickly.The minimum number of access is three, and the number of repetition is 10 for each limb.
6. Home Pose: The outstretched arms rest on a towel, bent knees stand on the floor.Lower your shoulders and pull the stomach firmly.Slowly progress your hands forward.Do it until you touch under your chest, don't let the lower back on and follow the right back.Back to the starting position, make a completely relaxing.You have to perform this exercise at least 20 times, breaking them in several approaches.

Running in place when you lose weight and pages

Running with high hook lifts - Lift the hips as the best chest as possible, which is more often possible replacing your legs."Message legs" - Running in a place with a flexion of the leg in the knee, when your foot reaches almost buttocks.Jumping.Legs together, hands along the body.Distribute legs with jump, while raising your hands on the side pages to the position above your head.Route to the initial position with the jump.Elevators.You can choose a chair, bed or something else as an object.It grows on it with your right foot, we descend with the same leg.Make two accesses 10 times for each leg.Cardio-training should either enter heating or complete the power (20-30 minutes).