A subtle life is ideal for which many women strive.The constitution of all is different and if a girl needs to do almost anything to maintain a shape, others must apply titanic efforts to lose weight in life, at least a few centimeters. To remove unnecessary deposits and find a Vespa life, it is not necessary to go to the gym.There are several exercises to lose weight and sides at home that will help to achieve the desired result.
The structure of the abdominal muscles
The press muscles are divided into four main muscles: read more: how to pump the lateral print.
- 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.Attached to pubic symphysis, the iliac crest and the external 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 transversal abdominal muscle.After all, it is attached to the crest of the iliac bone, as well as the lateral third of the inguinal ligament.
The straight muscle of the abdomen
This is a long muscle, which refers to the front wall of the abdominal cavity.It originates near the pubic ridge and looks for the upper part of the abdomen, attaching itself there to the ribs and sternums.The muscle fibers are interrupted by 3-4 jumper of the transversal tendon, which contributes to the formation of the "cubes" of the print on the stomach.The functions that the right muscle of the abdomen can be attributed to the flexion of the bust forward and the push 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 exterior and internal.The internal muscles are quite deep: they pass from the pelvis to the sternum.The external muscles are located under the skin over the internal muscles.With their help, the body is twisted and folded.It is involved by torching the internal muscles on the left on the left side, as well as the right internal muscles, while it is torching to the right side, the external internal and left muscles are included in the work.The oblique muscles of the printing and the transversal muscle of the abdominal cavity stabilize the spine, thus increasing the intra -adominal pressure, due to which the healthy function of the spine itself is obtained, as well as maintaining the internal organs in the correct position.The oblique muscles, like the lumbar, are stabilizing muscles.Due to the strengthening of this muscle group, a beautiful posture and the normal functioning of the spine are kept.All complex movements of the human body begin with the reduction of these and other abdominal muscles.Subsequently, 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 tone, otherwise problems such as an imbalance in the development of these muscles or asymmetry in life can arise.If the goal of reaching a nice relief press is impossible, it is impossible for the fat layer to exceed 1.5 cm.Physical activity should be aimed at muscle hypertrophy and reduction of fat cells located under the skin.
External oblique muscle
The outdoor oblique abdominal muscles are the largest and most prominent of all abdominal muscles.This muscle group is involved in making the body and inclinations advance.In addition, they also help to collect and transfer heavy objects to a person.
External oblique muscles
The external oblique muscles of the press originate on the external surface in the lower ribs.There he has large teeth: the five superior are found in the muscle of the front gear, the three lower are in contact with the teeth, which are part of the wider spinal muscle.Near the cartilage of the ribs, the upper bundles of the muscles are formed: they pass in the horizontal direction.Below are bundles that pass from top to bottom.The lowest is directed vertically downwards.
Inner oblique muscle
The main purpose of the internal oblique muscles is the flexion of the spine with their bilateral contraction.Considering that with a contraction one side, this muscle group, together with the oblique external muscles, contributes to the rotation of the housing and lowers the ribs.The internal oblique muscle starts from the intermediate line on the iliac crest, on the lumbosacral band and on the side part in the inguinal beam.The cartilage, which are found on the lower ribs, are attached the beams of the fibers of the upper part of the internal oblique muscle (they pass from the bottom up).The lower packages are direct both up and down.They develop in a large aponeurosis along the outline that is attracted by the pubic bone by cartilage X located on 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 the breeding of the testicle in men.
The transversal abdominal muscle
This muscle forms the third and deep layer of the muscles of the abdominal wall.It is important to note that the rays of the transverse abdominal muscles pass from behind and are horizontally, around life.At the time of reduction, the transversal muscle reduces the size of the abdominal cavity, at the same time lifts the stomach and also pulls the ribs to the midline.This muscle group forms an abdominal print.Thanks to joint work, the abdominal muscles help to bend the body forward and on the sides.In addition, they are responsible for turning the torso to the sides around the longitudinal axis.
How to eat, if a goal is worth the weight loss of sides, abdomen and life?
By starting to lose weight, make sure you start with a radical change in the diet.Remember: a successful correction of a figure is impossible without satisfying this important condition.Power rules for an effective weight loss:
- Reduce use or complete exclusion for a long period of time from the daily diet of fast carbohydrates (products containing sugar and baked goods).
- Preparation of dishes without salt (or with a small amount) due to the ability of sodium chloride to hold back 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 about two liters of clean, not boiled water, helping to improve the metabolism.This is an important factor for weight loss.
- Replace all fatty foods with lowest foods.Prepare variety with low fish fat, birds, beef, veal.Give preference to rabbit meat.
- The right choice of the cooking method is cooking, extinction, 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 to do a flat stomach at home, because it consists not only of torching in the press, and also includes intense exercises that contribute to the rapid combustion of fat not only to the stomach.But you must clearly understand that the effect will be the strongest and most evident, the more efforts you do, the more complete they get closer to the problem of fat combustion.
Twist
There are no popular movements that are twisted in the press.It is not the most effective, but it will help you strengthen the muscles of the cortex if I combine it with the right diet and in a short time you will see the results.Lying on the face carpet up.Fold the knees, the feet should be on the floor with the entire surface.Make your hands behind your head.Inhale deeply and tear the upper part of the body from the floor.Exhale when you get up.Inhale when you fall into the starting position.Take a breath when you lower your body to the ground.Create 10 repetitions and then repeat in 2-3 approaches.
Oblique twisting
The movement is very similar to normal twist, but here you will have to turn one shoulder towards the other.Lie on the carpet, put your hands for your head.Fold the knees so that the feet does not touch the floor.Raise the upper part of the body as with the normal twist, turning the right shoulder to the left.The left side of the body should be on the floor.Repeat the movement for the other side.Turn the left into the shoulder to the right, without snatching the right side of the body from the floor.Do 10-12 repetitions.
- Press on the lateral muscles of the abdomen:
- Place the carpet on the floor and lie down on the side.
- Get a hand in front of you: you will rest against it.
- Bring the other hand to the head so that the elbow raises the ceiling.
- Start lifting the torso and legs at the same time, then lower it.When the body gets up, take a breath, when it lowers - exhale
- Create the lateral muscles of the abdomen 10 times 3 approaches.
- Press the abdominal muscles of the rectum:
- Lie on the floor on the back.
- Bring your hands to your head.
- During inhalation, he starts lifting the body when he exhales - to let him go.
- This exercise must be done with a rounded back, as if it twisted the stomach.
- When the body gets up, it is necessary to exhale strong.
- Don't hurry, you should hear how abdominal muscles work.
- Print about 10 times in 3 approaches.
- Mill:
- Starting position - Shoulder legs - varies separately, the back is straight.
- Exercise is done with legs and straight hands.
- Take the body forward forward and greet first with one hand down, then with the other.
- During the exercise, follow the breath
- Perform the mill about 20 times different approaches.
- Planck:
- Lower your elbows on the floor.Take such a position that the body is perpendicular to the floor.
- The rear part is straight, the legs are uniform, the head is at the same level with the spine.
- In this position, try to resist for about a minute.
- In the future, time can be increased
- Do not be embarrassed by the fact that the body trembles, because all muscle groups are involved in this exercise.
- When performing the bar, do not lower the pelvis, hold exactly until the end of the time.
- "Bike".
Starting to perform, it is necessary to take the appropriate position: lie, the rear part should adapt firmly to the floor, remove the arms behind the head, fold the legs on the knees forming a corner that will be 45 degrees.Execution technique.At a distance of 50 cm from the floor covering, lifts the legs, having previously folded on the knees and starts the imaginary pedals.Perform, scroll, scroll at least 15 times in 1 approach.Make a total of 3 or 4 approaches.
Exercise with a circle.
It is better to buy a heavier shell (2 kg or more).When it is twisted, the stomach should be tense.The duration of the execution is recommended for 1 hour or more with a small holiday not exceeding 3 minutes.I perform the following type of exercise, it is necessary to take the standing position, positioning a leg on the sides, press the palms of the hands in the waist.It is important to keep the position of the body directly, strictly pressing your feet on the floor.Technique: to carry out deep inclinations from one side to the other.
- Incline with dumbbells:
- Take dumbbells weighing 2 kg and above in both hands.
- Starting position - Shoulder legs - varies separately, the back is straight.
- Start lengthening with one hand from the dumbbellies, returns and rests the other way.Take inclinations several times.
- Over time, the weight of the dumbbells can be changed.
- This exercise can be performed with one hand: tilt the body on the side, the other hand is given behind the head.
A series of exercises to lose weight and sides
- Lie on the floor, the arms stretched.Do the exercise slowly, ensuring that the shoulder blades adapt firmly to the carpet.At the same time, he raises his legs standing and then lowered to the right.Without touching their horizontal surface, inhale deeply and return to their original position.Make two approaches 10 times on each side.
- Starting position: lying on the rear with extended hands along the body.The legs are folded on the joints of the knee tablets together, the feet are on the floor.Make a deep breath and at the same time begins to easily raise the pelvis on the floor and then - the spine.At the same time, slowly get your hands behind your head.Keep your breath and slow down for a second.During the exhalation, he returns to e.P. and so 10 times.
- In a position lying on the back, put a small roller under the pelvic belt.He throws his hands smooth behind the head so that they spread with the palms.Easily raise the left leg vertically.Identify in this position through half a minute.Follow your breath: it should be uniform and deep.Returning to the initial position, do the same with the other foot.In total, you have to do this exercise 30 times.
- Sit on the carpet and take a small weight.Stop your back, pull your stomach and lightly fold your knees.Contact the weight from left to right, not for a second without relaxing the press muscles.Do at least 2 approaches ten times for each side.Breathing all the time should be without haste and deep.
- Place the feet by the shoulder at a distance and sit on the fingers of the feet.Put the palms of the hands on the floor and strongly shake the navel.Turn the body on the left, extract the flat right leg, as shown in the photo.Returning to the starting position, you quickly change your leg.The minimum number of approaches is three and the number of repetitions is 10 for each limb.
- The initial installation: the tense hands resting on a towel, the bent knees are on the floor.Lower the shoulder belt down and firmly pull the stomach.Slowly advance your arms forward.Do it until you touch the floor with the chest, do not let go of the lower back and follow the straight of the back.Back to the starting position, perform completely relaxing.It is necessary to perform this exercise at least 20 times, breaking them in different approaches.
Run on the spot when you lose weight and sides
Running with high lifts on the hip: raise the sides as high as possible to the chest, as often as possible to replace the legs."Heat the legs" - Run in position with a flexion of the leg in the knee, when the foot reaches almost the buttocks.Jump.Legs together, arms along the body.Spread the legs with a jump, at the same time lift your arms on the sides in a position above the head.Route for the starting position with a jump.Lifting.You can choose a chair, one bed or something else as an object.Getting up on him on him on the right foot, we go down with the same leg.Perform two approaches 10 times for each leg.Cardio training should enter the heating or complete the power (20-30 minutes).