Exercises and female "tricks" to create thin waist At home, smooth bends and a flat belly will be returned. The word "waist", on one of the versions, consists of exclamations of a girl, curiously considering himself in the mirror ("Is I?").
Do not try to reverse the time river, really create perfect proportions thanks to this particular body.
Game geometric figures
Men admit that hourglass remains a popular and desirable type of female figure (body, like Shanzada - lush breasts and hips, a narrow waist). Optional at the same time weigh 50 kg. Features of the perfect zone of the belt:
- Sometimes excess volumes do not make a sagging belly, but a stretched stomach. It is enough to adjust the consumable portions of food (go to 5 meals a day, plus - let the volume of food, let them not exceed two palms folded by a boat). Extra centimeters will go away.
Tip! Sometimes the type of shapes dictate hormones. Disruption of the balance of thyroid hormones, estrogen, diabetes "force" the body to work slower, to postpone fats, provoke an unhealthy appetite. A visit to the endocrinologist and / or the gynecologist will not be superfluous.
If an hourglass silhouette is required for photographing, you need to take a winning pose - start your hands behind the head and spread the elbows, straighten your back.
Important! If the exercises for slimming the waist at home do not cause enthusiasm, the representative of the fine floor has no time or there are restrictions on the state of health, save fashionable advice. Whitappling (corrective) underwear will be appropriate. But it is not recommended to wear it for a long time, contraindications - tumors, pregnancy, circulatory disruption. Beauty should not harm health.
Osin waist: Methods for lazy
The overall weight loss invariably leads to a decrease and zone of the belt. Use to more protein products (if there are no kidney diseases, and a water balance is maintained), a decrease in the total number of calories used per day will give the necessary results!
Often, all this is done in the name of a "little black dress" or evening toilet cooked for a meeting of graduates. Help can do clothing. You need to properly pick up the styles that are easily "veiled" to 5 kg and the figure is exhausted.
- Sundars, dress-shirts, dresses in retro-style, which combine lush trapezoid skirts and open shoulders or lanterns sleeves.
- Skirts with a bath, covering the tummy or, on the contrary, additionally increasing the thighs (on the contrast it looks visually underlined thin waist).
- Wide belts, large rules on the chest will also add "points" in favor of the tummy.
Wellness and cosmetic procedures are useful. Massages that enhance blood circulation in problem areas, use twice a week of scrubs (during the adoption period contrast soul or relaxing warm bathroom).
Tip!Acquire a seaside salt with the addition of citrus flavors or independently create the necessary tools - mix the cream (used as a base) with caffeine, coffee grounding and aromatic juniper oil, cypress, tea tree, but apply them with caution (5-7 drops) - can cause allergic reaction. Sometimes they are added to the means for wrapping around problem areas.
You are my breath
Efficient and easy exercises for the waist at home sometimes begin with respiratory gymnastics. These are popular directions like bodyflex (stretching and special breathing), oxicez (based on acceptance of poses with special breathing). The load on the body comes due to abdominal breathing (the muscles of the press are being worked out, the diaphragm is activated, the blood "accelerate" and the heartbeat is enhanced).
Pros - meet positive reviews (The waist is reduced to 14 cm in 2 months, provided proper nutrition, respiratory gymnastics and increasing the amount of water drilled per day, necessarily a glass of water in the morning, after waking up).
Cons - performing a complex without an instructor, a woman sometimes experiences dizziness, can lose consciousness, disrupt the work of the heart.
Slowly inhale through the nose, after 2-3 seconds, without exhausted, again inhale a couple of times. Exhalations produce in the same order and intensity - long, two short. The approach is up to 4 times (only abdominal breathing is used).
Slowly inhale the nose (the stomach is assessed as much as possible), exhale through the mouth (protruding the abdominal muscles).
Inhale deep with the help of the diaphragm (even lower the chin and draw the stomach), exhale all the air and delay the breath then.
Tip! Pregnancy - time of strict abandonment of any actions aimed at reducing the zone of the belt. Breathing exercises For the waist is no exception. People with heart disease, thyroid gland, eye is also recommended to consult with a doctor in front of gymnastics.
Slender and physically hardy girls, this complex will not give a visual result, you will have to look for "active" methods.
"Calm" recipes: belly dance
The beautiful belt zone demonstrates the eastern beauties, who still in the pre-Christian times have developed their own waist exercises at home (there was no other), the video of Arab, Indian, Egyptian dancing is easy to find on the Internet.
Indian choreography originated after the myth of the Dancing God Shiv, who runs the unclean forces in the dance. And the New Testament daughter of Tsar Herod, Sologova, dance briefed with Antipa, depriving the lives of the famous saint.
The girls engaged in the eastern dancing, the waist is often especially expressed (due to the constant involvement of the abdominal muscles), although the belly of the dancers is soft, the press may be completely absent.
Key figure - eight. They stand on two legs, do not tear off the floor from the floor. Back straight. The right thigh is removed on the right side, then - as stronger as possible. At this time, the left thigh also makes a circular motion. Then repeat the same with the left thigh. It turns out the "horizontal eight".
The oblique muscles and buttocks are developed, the outer surface of the thigh.
The "vertical eight" is also aimed at the harness of the zone of the belt. Source position is the same. The right thigh is lifted as much as possible, taking off the heel from the floor, right and down (do not discharge). Make them a circular movement, describing the circumference of the thigh. Repeat the movement of the left thigh.
Swinging, rotation, "swing", "pendulum" (the stomach is fixed, and the thighs are allocated alternately to the right, as if they paint a smile) - based on simple moves, the execution of which burns extra calories in the abdomen, eliminates the sides.
Tip! Video lessons, online Internet classes and training with an instructor are the best options that are used in the complex.
Wedding ring
The undeservedly forgotten mini-simulator is Hula-Hupe, with which little girls almost do not part. Today, fashion for the hoop is reborn. Patiented this subject in the 60s of the twentieth century Americans, although the rim twisted from bamboo leaves has long been used by Polynesian indigenous people. Girls can afford to purchase Hula-HUE depending on the degree of body's training.
How to reduce the waist at home, "will prompt" the exercises with this "satellite" of harmony.
Classes start with lightweight (easy aluminum or plastic) model to avoid spine damage. After 3-4 weeks, they go to the weighty option (falling asleep inside the sand, acquire a wide rubberized hula-chief with massage inserts).
Tip! In the pathology of the kidneys, the spine, during the period of menstruation and diseases of the organs of a small pelvis from the hoop will have to be abandoned.
Exercises start with 5 minutes of rotation in each direction, gradually increasing the time to an hour. Sometimes they advise to break the workout for several approaches (they turn the hoop in the morning, at lunch and evening).
To avoid addiction, alternate rotation with other exercises with Hula-Hup. For example, become the wall to which the backs are pressed. Feet slightly bent. The hoop is kept above the head, spreading hands wide. Make them rolls along the wall, without breaking the feet from the floor. The oblique muscles and muscles of the abdomen are strained.
The initial position is the same. But lifting the leg bent into the knee. The hoop is trying to get to it. Perform alternately.
Important! During workouts, the stomach must be tense or drawn. Exercises are made on an empty stomach (an hour before meals or after).
Anita Lutsenko: waist in 5 minutes
The popular fitness coach of Ukraine, helping everyone to lose weight and maintain itself in the form, offers an intensive course morning trainingwhich will not take more than 5-10 minutes. It is enough to spend in the day within the framework of the "morning toilet". These exercises for the waist at home (your photo can be made before and a month after) will always be care for those who have no free time to visit the gyms.
Workout (without it easy to get muscle injury). Pulling dispel the muscles. To stretch the back and abdominal muscles will help the exercise: hands on the belt, legs on the width of the shoulders. Maximen as possible to the back and remove it back, the head is lowered. Alternate with the stomach protrusion and head lifting. Make rotational movements shoulders. Knees kneeling and hips (bent foot in a standing stand back, so that the heel touches the back, and, without lowering the foot on the floor, translate her forward so that she touched the knee of the abdomen).
Effectively exercise, strengthening muscle press and hips. Source position - standing. Further squat, resting his hands to the floor, - throw legs back (the stand is reminding the bar or posture position) - return to the position (the legs are selected, it turns out the pose of a sitting person with overwhelmed hands into the floor). Perform 5-10 times.
In the standing position, the hands bent in the elbows to the sides. Trying them to lean to the legged legs bent in the knee. Perform intensively.
10 times for each side make an exercise for oblique and straight abdominal muscles. Source position as for push-ups. Based on the hands, fed to the body bent in his knee leg, as if they were trying to get the elbow knee.
Complete a set of exercises The formation of the waist sitting. Separate on the floor. Spin smooth. The legs are slightly bent in the knees, straightened. The heels are separated from the floor, the palms are compressed in the "Castle" and alternately relate to them from the floor to the left and right, turning the housing.
It is important that you need to complete the complex by sipping, you can sit a little in the lotus position or crossed the legs of Turkish, pull out. The hitch improves muscles and translates them into a calmer mode.
Thin Waist: only a rug and desire
Exercises for the Waist Waist at home will give results if you have a rope in arsenal (excellent cardion load leading to the overall weight burning and as a result - in the abdomen). Health disk is also useful, the rotation on which strengthens the side muscles of the case, forms a slim silhouette.
If there is no girlfriend means, you will need only a rug and comfortable clothes for classes.
- Rotation. The initial position is to become, legs on the width of the shoulders, the hands are bent in the elbows and pressed to the chest. It is necessary to rotate around its axis (to describe the circle of the hips, as if Hula-HUP is twisted, and rotate the case). There should be tension and heat in the muscles.
- Low on the floor. Feet bend in her knees, hands - in the elbows, crown behind the head. The first option - raise the case 20-30 times (swing top press) Or try to start the elbow in the opposite direction (left - on the right side, for the body, and vice versa).
- Source position - lie on the back, the legs are smooth. One bend in the knee and crown for another, trying to touch the floor.
- The plank will be useful (lying on the stomach, emphasis on the palm, legs put on the width of the shoulders, rest in the floor socks, back and buttocks hold straight). Fix the position for 4 minutes (starting from 30 seconds).
In any case, first study your figure. Some girls even in the presence of tightness and slightness are disappointed with the display in the mirror - the waist is given by nature not everyone (the type of shape is a rectangle, square).
Then work out jagged muscles (make hips wider) and chest (increase chest). So, a welcome silhouette of an hourglass is created.
And you can, like a secular lioness Kim Kardashian or a scandalous rap-performer Niki Minaz, increase the buttocks with the help of plastic surgeons.
For girls and women who do not want to spend extra money, the Council is simple - systematic exercises, good health And light dinner in a couple of months will "provide" your result in the mirror. It turns out that you can make yourself beautiful every!
A healthy and beautiful body is a dream that can become a reality if you make a little effort and perseverance. There are several problem areas that are hard to bring to women. This is a waist, stomach and folds on the sides. But there are pretty effective exercises For the waist and sides, which can be done at home. The main thing, regularity and desire to achieve the result. Creatures for the waist and sides can give a good result, even if you perform them at home. The main thing to train regularly and choose faithful techniques. The area of \u200b\u200bthe abdomen, waist and sides are the most difficult in working out in women.
Remove fat and excess volume with a problem zone
If you need to lose weight in the waist area and sides, it is necessary to combine cardiography and power exercise. It is not necessary to immediately intensively work the abdominal muscles and backs, while they are covered with an impressive layer of fat. What you need to do first:
- Get rid of excess volume by driving fat with running. If it is immediately difficult to escape, then intensive walking on the spot with the knee lifting will be an alternative for domestic training. Start training worth it for these exercises for 15-20 minutes.
- Jumping on the rope.
- Lifting and descent on the stairs.
- Bicycle. This exercise needs to be performed lying on the back on the floor, rotating the legs bent in the knees, as when driving on a bike. This exercise needs to do about 10 minutes.
Important! Fat on the waist goes last. This is due to physiology. Therefore, you should not give up after the first few workouts when the result is not visible. Continue in the same spirit and plug power exercises.
Pouring muscles
Make a slim waist and tightened sides will help various exercise groups that can be successfully made at home. After heating on the cardio, proceed to the strength loads. It can be:
- Rotation hoop with weighting. There are special shells with a heavy case and semisers inside for massage effect. You can use them. But the usual hoop can be adapted for lessons with weighting, pouring inside the sand. Rotate the hoop should be right and left for 10-15 minutes to begin. Training gradually can be increased over time, bringing to 30-40 minutes.
- Slopes to the sides. You can use any weighting. If there are dumbbells, then select suitable weight. Can use water filled with water plastic bottles. In both hands you need to take weighting, get up smoothly, hands on the sides. To lean first to the left, then right, without raising hands. So pour the side muscles of the press and back.
- The same slopes to the side, But with the institution upstairs, the opposite side of the tilt. If the slope is left, then up and bring up and start in the opposite direction right handAnd leave left below. And vice versa.
- Turns housing. Standing standing, legs on the width of the arm arm in front of you. You can take weighting in your hands. Turn the housing to the right and left in turn, leaving the legs and hips fixed.
- Lifting pelvis from the position lying On the back, the legs are bent in the knees and placed on the width of the shoulders. You need to pull hands on the sides and raise the pelvis up. Repeat 15 times three hikes.
Tilt and turns must be performed 15 times in each side by making 3 approaches. Over time, you can increase the number of times or approaches, you can increase the weight of the dumbbells.
Planck pulls out the belly and sides
The universal exercise of the plank will help make the waist thin due to the suspension of the abdomen and sides. To study these zones, the classic version of the plank will fit:
- Source position - on the floor to rely on placed elbows and socks of legs. Legs width. Palm in the face, closed. The neck to relax, lower my head.
- The back with the buttocks should form a flat line.
- In such a position you need to be 30 seconds. Over time, the time in the bar can be increased to a minute.
Perform 3 approaches.
In order to tighten the belly and the side muscles of the back can be performed in the plank position of the arms and legs. Alternately need to raise my right hand and left foot, then left hand and right leg.
For a thin waist, you can perform disclosures in the bar. The initial position is the same, take turns at the side of the right hand, we start up, the legs are lowered on the left side sides of the feet. We return. Then we put the left hand over the side upstairs, the feet fall at the same time on the right side.
Another variety of the plank is a high plank and mahi legs will make the stomach more flat, and the waist is narrow. It is necessary to rely on the elongated hands, putting them on the width of the shoulders and on the socks. In this position, raise the right leg 10 times, then the left foot 10 times. Perform for 2-3 approaches.
Any exercises in the bar must be done 10 times and do 3 approaches. After performing an exercise, you need to strain the muscles of the press and not to get back the back and buttocks. All movements to perform smoothly, without a jerk.
Sweet Waist Vacuum
The exercise "Vacuum of the abdomen" will help reduce the volume of the waist. It should be done every day in the morning, during training and before bedtime. This technique is:
- Take a breath and smooth full exhalation.
- Then still a little inhale and full exhalation.
- On the exhalation, not by picking air, pull the stomach as much as possible. It is necessary to use the upper part of the abdomen, and the bottom.
- Hold your breath for a few seconds. For starters for 3-5 seconds.
- Relax your belly, breathe.
After the break in 10-15 seconds, repeat. You need to perform 3-5 approaches every time. This exercise can be done standing, lying or sitting.
Vacuum gives a load on the internal muscles of the abdomen, which are not involved in any other exercise. It is it that pull up the belly without increasing muscular weighthow when twisting. At the same time, the waist becomes already.
A complex approach
An important rule in achieving a thin waist can be considered an integrated approach. Not only exercises, pull-up sides and waist, but also workout for the back and buttocks will be more slim. Volumeful beautiful buttocks Visually will make her waist narrower, and even taut back will create a feminine and more elegant silhouette. In addition, many exercises on the back muscles just contribute to smoothing the folds on the sides.
These include the following:
- Legs on the width of the shoulders, slightly bent in the knees. The body is tilted a bit forward. In hand you need to take a rod from the barbell or any stick. Next should be lifted by a stick, bending elbows until it touches the abdomen. Repeat 15 times three approaches.
- Lie on the belly on the floor or on the edge of the sofa, fixing the legs. Hands behind your head or in front of you. Raise the housing, bending back. Make 15 times 2-3 approaches. You can perform an exercise with weighting, taking a dumbbell or water bottle.
At the end of the lesson, you need to repeat any cardio. You can run down the street or run at home. Exercise bike or rope.
Taking over these problem zones, do not forget about healthy proper nutrition. In addition, tighten the skin on the waist and the sides will help massage. It may be simple rubbing or tweezers. Very good to do it after a workout when the body, the skin and muscles are brews.
Expert nutritionist, Personal coach, Honored by Evehealth
05-11-2018
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Proven information
This article is based on scientific data written by experts and verified by experts. Our team of licensed nutritionists and cosmetologists seeks to be objective, unpredictable, honest and submit both sides of the argument.
Thin waist and flat tummy - it is about this that those women who are not given from nature perfect Figure. However, this does not mean that it is impossible to make a thin like a rack of waist at home. To do this, it is simply necessary to carry out exercises for the Wasp waist, aimed at burning fatty deposits in the abdomen and sides, as well as to strengthen the front wall abdominal pressSo that the belly looks taut and flat.
The set parameters 90-60-90 cause women to starve and reduce themselves with exercises to at least close to these parameters. However, these adopted standards of beauty standards in life are extremely rare, since each body individually has its own parameters.
In order to calculate what amount of the waist is ideal for you, it is necessary to subtract 100 cm from growth. For example, if your height is 170 cm, then your waist should be 70 cm, but not as much as not 60 cm. And if You are still I. wide bonesThe volume of the waist should be for a couple of centimeters more.
There is another option for calculating the perfect waist, but it fits only for those women who have the same breast parameters and buttocks. In this case, the waist should be 70% of the volume of chest and buttocks. For example, if the breast volume and priests are 100 cm, then the amount of the waist should be 70 cm. This ratio will look like the most harmonious.
Internal factors also affect the size of the waist, that is, your health. If you have thyroid disease, which influenced the hormonal background, then you first need to get rid of the root causes leading to an increase in body weight and, accordingly, to an increase in the waist.
Therefore, it is not necessary to chase an ideal. This, of course, is good that you are trying to fit your figure under the ideal, but you must create an ideal. And for this you need to make a calculation on the above schemes so that your figure is really beautiful and harmonious.
Do not discount and cosmetics. For example, modeling cream. He will not only help achieve desired result, but also save it. The selection of cream needs to be approached very carefully, because mass production implies the use of parabens (preservatives). They are able to accumulate in the body and can provoke serious diseases and a common hormonal imbalance. Cosmetologists recommend using only natural cosmetics. Such as Mulsan Cosmetic products. In its production, only natural ingredients are used. On the site Mulsan.ru you can find a wide range of certified and cosmetics that will always be helped and beautiful.
What if you want to have a thin waist?
How to make an Osin waist fast? It can be done as women did about 100 years ago - wearing a corset. This is really an effective and most importantly instant way to reduce the volume of the waist. However, the corset will not bring you an ideal waist, because he only visually hides your shortcomings, and does not contribute to their elimination. Moreover, the corset is dangerous to health, so it is necessary to wear it only after consulting a doctor and no more than 1-2 hours.
There is a different method of acquisition. He, of course, is not fast, but it is effective and really eliminates the shortcomings, and not just hides them from a human view. These are usual and.
Yes Yes. Without a diet, do not do, as in order for the waistly really aspen, it is necessary to remove the fat layer from the abdomen and sides, which increase its volumes. The diet is selected individually, depending on age, growth, weight and diseases available.
But not depending on whether the diet will be too strict or not, it is not necessary to abandon simple carbohydrates, since they are very quickly digested by our organism and turn into fat, which then begins to hang off the sides.
Simple carbohydrates are contained in all confectionery (cakes, cakes, chocolate, candy, etc.), as well as in bakery products, pasta, sugar and gas produces. Therefore, if you really want to have an ushina waist, the use of food data must be minimized, and it is best to exclude them from the diet.
Why do you need a diet if you can simply do exercises for a thin waist? But because if you do not remove excess fat From the abdomen and sides, it turns into muscles, and the sizes of the waist will not decrease any millimeter.
The set of exercises for the waist is aimed at giving elasticity and elasticity to the skin cover in this area, as well as to create a relief image of muscles. But to lose weight, performing them, you will not be able to do without a diet.
And the corset ... it is better to replace it with a special belt for weight loss - and wearing it during training. It will strengthen the fat burning in the problem area. And then, your waist will very soon become truly thin - and it will not seem so.
What exercises for the waist can be done at home?
In order for the waistly aspen, you need to most influence this area. That is, perform exercises that will allow in a short period of time to make your waist fine and attractive.
But before starting to perform these exercises, you need to "warm up" your body. And for this you can simply move for 5 to 7 minutes (squat, run, etc.), you can also just dance, it will also warm the muscles before classes.
Wrap for a thin waist
Everyone knows that the wraps (Hula-Hup) is one of the most effective methods for reducing the volume of the waist. It was used at the beginning of the last century.
In order for the wrap of the hoop effectively, it is necessary to choose it correctly. For these purposes, heavier hula-hup () is needed. It is such a hoop that will contribute to a decrease in the volume of the waist.
What exactly will be the hoop (massage or just metallic), solve you. But remember that when the Hula-Hup dioction, the abdomen must constantly be in tension. And the process of the twist should last at least 1.5 hours with two interruptions of no more than 2 to 3 minutes. Only with such diligent classes you can not only make the Wasp waist, but also to lose a couple extra kilogram. Fitness coaches argue that under the condition of the correct wrapping, in 1 hour the organism is spent more than 300 kcal.
In order for the wrap torsion brings maximum results, you need to do exercises for a beautiful waist. Here we will talk about them now.
Exercises need to be performed slowly, it is impossible to perform sharp movements, since with their execution a large load on the spine is carried out. All exercises are performed 10 - 15 times in two approaches, while the break between them should be less than one minute, otherwise the heated muscles will begin to cool and efficiency from the exercise to reduce the waist to decrease.
Exercise number 1
This exercise is very simple and essential for burning fat deposits in the side parts of the waist - turns. To fulfill it, you need to get up on the floor, put your legs on the width of the shoulders, and put your hands on the waist. Follow the posture carefully, it should remain straight for the entire exercise time. So, begin to make the maximum slopes first on the left side, then into the right. The lower body body must be in a non-moving state, and the feet should not be broken from the floor.
Exercise number 2.
We accept starting position - legs on the width of the shoulders, hands behind the head closed in the castle, back straight. We begin to carry out the tilt forward, while trying to get the right knee to the left elbow (we take the foot from the floor at the same time with the tilt forward), then on the contrary - right elbow is trying to get the left knee.
Exercise number 3.
To perform this exercise you will need a full box of matches. Lose them on the floor and start collecting. For one tilt, we raise only one match, after raising the match, completely straighten.
Exercise number 4.
This exercise is familiar to all of us since childhood - the mill. To fulfill it, it is necessary to take the appropriate posture - legs on the width of the shoulders, top part The torso bent forward, the back is straight, hands are lowered down. We begin to vigorously wave your hands in different directions. Exercise is performed within 1 - 2 minutes.
Exercise number 5.
To perform this exercise, take the following posture - lay down your legs as wide as possible, and pull your hands at the shoulder level. Start slowly make turns first in one direction, then to another. In this case, it is necessary to ensure that the back remains smooth, the hands did not bended in the elbows, and the lower part of the body remained not movable.
These exercises will help you purchase an Osin Talia in a short time. Well, if in the intervals between the exercises, you will drink some water. This will improve the metabolic processes in the body, which means that the process of weight loss will be very effective.
Drinking water is recommended not only during the exercise, but also throughout the day. For this purpose, you need to drink in small portions about 2 liters of ordinary water.
Many fair sex representatives over time are faced with changes occurring in appearance, and especially in silhouette. This is connected not only with age, but also with maternity. Most women after giving births have to say goodbye to the waist. To return his shape of an hourglass, it is not necessary to find time in its schedule to visit sports Hall. There are many exercises intended for fulfilling at home.
Fasciation during pregnancy increases in volume and becomes much stronger. This is due to the fact that it performs the function of maintaining the abdomen. After childbirth, as a rule, fascia does not acquire its former shape, that is, it remains thickened. This is due to the fact that at the same time get rid of and from excess weight, and return the waist for the previous girth is very difficult.
In order not to experience discomfort from the nearest neutrition, to forget finally about the problem of "hasty ears", it is recommended to master a fairly simple design of the exercise, compiled by a professional fitness trainer. This training is ideal for women suffering from constant bloating, weight gain in the field of waist. Just returning to yourself tighted belly, You can regain confidence again.
Why is the accumulation of body fat in the waist?
The causes of increasing body weight are different. First of all, they are due to strong stresses, a violation of hormonal background, frequent snacks in trying to "getting up" experiences, maintaining a predominantly sitting lifestyle. Even doing fitness, many focus their attention on buttocks, legs and other parts of the body, but do not deal with the waist.
All listed factors, of course, play a significant role in the appearance of body fat in the abdomen, sides, backs. There is also a physiological feature of a person associated with the strength of gravity and the exposure that it has on the spine, connective tissues. Its role in the process of "increasing" the waist area is quite a weight.
The mass of the upper part of the body in aggregate with the power of gravity leads to the fact that the existing space between the femur bones and ribs begins to decrease, the waist line becomes shorter and less pronounced. This process is negatively reflected in the internal organs, muscles, fat stupor, skin.
They start literally to write down in different directions, which does not like the best way to appear both at the appearance and feelings makes a person feel much thicker than it really is. This does not pass without a trace, but negatively affects the system of digestion, metabolism, blood circulation and oxygen saturation, condition and function of internal organs. The result of all this becomes such problems as the bloating, overweight.
The presence of a free space in the abdomen leads to stabilization of blood circulation, contributes to the normalization of digestion. The result is that the waist becomes more pronounced outlines, "Puzo" ceases to stand out forward. In addition, a person begins to feel the tide of energy, feel more comfortable and physically, and morally.
In everyday life, unfortunately, only the units are thinking about how the sedentary lifestyle, which mainly leads all modern people, is negatively reflected not only on the weight, but also on the waist line. The presence of some stiffness and tension has no less importance, which is reflected even in gait.
The gait from constantly concerned people is deprived of any grace and grace. It can not be reflected in the state of fascia. Lightweight and weightless steps, on the contrary, force the connective tissues to work constantly. Without making special efforts, a person with an "elegant" gait manifests the muscles in the tone, which allows you to quickly get rid of toxins, stress, nervous voltage.
Every day the average person makes about 5900 steps. If you invest in each more energy, moving correctly, then the fabrics and organs will begin to get more oxygen, and the waist will become much thinner.
What is the effect of fascia on the size of the waist?
Fascia is a peculiar thin connecting fabric, located directly under the skin, enveloping each individual muscle, "restraining" organs and fabrics in their places, which gives the body. A similar thin fibular layer sees on chicken breast every mistress when it prepares white meat.
Healthy fascia has a type of transparent film. Against the background of an unstable emotional background, stress, incorrect posture, inactive lifestyle, injuries, it is compacted, it becomes much shorter and the tight. Restrictions that appear in motion provoke a large number of toxins in the fascia, accumulating in peculiar pockets on the waist. This process is reversible.
Fascia compliance allows you to return this "shell" for the previous form. It is enough to conduct an active lifestyle, perform exercises and workouts that allow you to remove toxins accumulated in the waist area to give silhouette attractiveness.
What to do those who have a waist have never been pronounced?
The waist is literally every person, regardless of gender and age. The difference lies in girth due to genetic predisposition, body structure. Some people from nature have a thin waist, and others, on the contrary, is initially wider. It is simply impossible to correct this physiological feature. This applies to the creation of a figure with ideal proportions.
Exercises on the waist reduction reduction allow to achieve the most optimal result, that is, exactly the starting point that each woman is endowed with nature, as well as maintain the muscles of the abdomen in a tone, which is definitely decorating silhouettes. Particularly effective classes with a rolller - foam roller.
This sports equipment for myofascial release is a moderate and gentle stretching, which has a strong effect on body tissue. Classes with roller roller contribute to an increase in circulation in joints and tissues, eliminate stress, help relax. The effect of roller is comparable only with a deep massage. It "breaks out" stagnant toxins, even scarsing tissue, giving a greater elegance with muscle structure.
Thanks to Roller, the main and hard-to-reach muscles are included in the work, which is impossible to achieve in the fulfillment of most exercises both in Cardio training and in gymnastics. In training with roller, the favorite and well-known exercises are perfectly combined. You can do at any suitable time without having any restrictions in choosing a place.
Fine Waist Exercise Complex
It is three blocks, each of which has its own orientation, allows to work out a particular muscle group.
Workshop
Allowed to reveal the chest, use intercostal muscles, stimulate blood circulation in the lungs, feel significant relief in the process of breathing. Thanks to such slopes, you can get rid of the feeling of concern, facilitate the attacks of both allergies and asthma.
Performance:
- standing straight, legs put the width of the thighs;
- hands raise up so that they were at the level of shoulders width;
- making a breath leaning to the right, and exhale - left.
At least 5 repeats are performed on each side.
"Mill"
Excellent warming up lumbar region and spine. Release the fascia torso.
Performance:
- legs are arranged at the thigh level;
- roller (roller) is placed on the shoulders, held in the field of collapses in the elbow joint;
- the inhalation of the case in the area of \u200b\u200bthe waist is rotated in one, and in the exhalation - in the opposite direction.
The main thing is to ensure that the legs remain all the time fixed. On each side they make five turns.
Self-massage block
Allows you to quickly eliminate the voltage, it helps to reduce the amount of salt sediments, which accumulate in the upper area of \u200b\u200bthe back, relax the chest upper vertebra, lead to the tone cervical. Exercise helps to improve posture, gives calm.
Performance:
- lying on the floor, under the back put a roller somewhere in the bust area, completely rest on the roller;
- hands are placed behind the head, closer to the castle, providing support;
- by using legs, repel from the floor to move forward;
- making a breath, move up, while the blades and the upper part of the back are massaged;
- at the same time, the exhalation is lowered down, rolling around to about the field of the bottom of the femoral muscles.
It is impossible to drop too low. This will create an excessive load on the vertebrae and discs.
It helps to reduce side tension and compression against the background of stimulating the lymphatic drainage.
Performance:
- on the roller lay perpendicular to the body, slightly turned with the right hips and armpits to the top of the back;
- feet bend at the right angle, the feet are firmly on the floor;
- on the roller roll first by 10 centimeters down towards the waist area, and then returned to the initial position, helping the legs;
- the body unfolds on the left side, do a similar rolling.
Make at least 8 times in the left and right side.
The use of the diaphragm allows you to increase the volume of oxygen consumed, which speeds up the process of fat burning, increases the metabolic rate, slows down aging. The exercise eliminates the feeling of gravity in the shoulders, relieves pain from the cervical.
Performance:
- located on the roller, having it from the bottom of the blades in the area where the bust line passes, confrontation of the hand to the castle;
- with an inhalation, the chest is fused forward, at the same time lowering the head back, not extinguishing the hands, pulling the neck to get rid of any voltage;
- with exhale, the back raise up, due to which the excess carbon dioxide is getting rid of, the place of which occupies oxygen.
The execution of this exercise allows you to get rid of tension and discomfort in the intestine, align the muscles on the stomach.
Make from 8 to 10 repetitions.
On internal organs and diaphragm
Due to the implementation of turns from the body, toxins are derived, there is an increase in the space between the ribs and the femuric joints.
Performance:
Similar to the previous one, but the oblique joints of the knee joints are added to the floor, which allows you to heat the muscles in the abdomen, contributes to the stretching of the waist.
For each side there are at least 3 approaches.
"Snow Angel" - Massage on the shoulders
Stimulates oxygen saturation, helps to work cervical, shoulder, breast muscles, spine. Very useful for posture.
Performance:
- the roller is placed in parallel to the spine so that it is between his head and cock;
- the hands of the back side are spreading the sides, straightening and opening the chest;
- move moves similar to those that are performed when creating an angel silhouette in the snow, which allows to arrave the blades while driving hands.
Make a "snow angel" 8-10 times.
Block to change, elongation, strengthening and giving tone
On elegant posture
This exercise is also aimed at expanding the space between the ribs and the thighs, removes the load from the sporing department.
Performance:
- on the breath of both hands pull up, and in the exhalation rounded the back and tighten the chin to the chest, at the same time pulling the belly, touching the roller's finger tips, so as not to lose the balance;
- next, they make one more breath, roll back the roller in the opposite side of the side, starting moving from the most fingertips to shoulder belt, stop stretching when the waist elongation is felt with the vertebral, shoulders with the neck;
- exhausted, returned back to the position with a rounded back, pulling the belly.
Repeat the entire cycle of action at least 8 repetitions.
It allows you to stimulate the lymphatic system, increasing the tone of internal organs and major muscle groups. Exercise has a beneficial effect on the fascia of the lower area of \u200b\u200bthe back.
Performance:
- place the roller under the sacrum;
- the upper part of the back with the shoulders lie on the gymnastic mat, waist, on the contrary, raised;
- legs raise towards the ceiling so that they form a practically straight angle;
- hands are taken for the free outer edge of the Rollar;
- the legs are lowered with inhale down until the deflection will be felt in the lower back area;
- involved deep muscles Belly, exhausted, legs raise again.
The main thing is to control so that the spine does not shift and not straightened.
Make 8-10 repetitions.
"Swan"
Exercise is aimed at strengthening, elongation, toning of neck, shoulders, forearm, buttocks, top of the back. It contributes to the straightening of the spine, creating space between hips and ribs. The effect of stretching allows you to feel higher, normalizes digestion.
Reiteration:
- face falls on the gymnastic rug, and the roller is put under elbow joints, pulling hands forward, exposing thumbs up;
- socks pull from themselves;
- muscles are completely relaxed;
- simultaneously with the breath, the roller rolling the forearms to themselves, while drawing the stomach and take back shoulders, to be felt in the hands of the voltage, and the posture straightened;
- the muscles of the press pulls up as much as possible, contributing to the elongation of the front of the body and hold good posture;
- exhaust, without a rush, return to the initial position.
"Hourglass"
Exercise is aimed at elongation, giving compactness and strengthen the lateral muscles that are necessary to maintain the spine in proper position, reducing the negative impact of pressure with gravity.
Performance:
- lying on the side, stretch your feet in front of you;
- roller is under ankle;
- on the elbow of the hand on which they lie, raise, and the forearm put on the mat;
- control the finding of the roller in a stable position;
- they absorb air, the free hand is raised, feeling how all the weight is held by all the sidelines of the body, which resist the strength of gravity;
- exhausted, the torso turn towards the floor, the hand is lowered, trying not to lose the balance, remaining on the weight.
And left, and right away from 8 and to 10 repetitions.
Shell
Thanks to the abdomen, toxins are published, the body is updated, which helps to make the waist already.
Performance:
- roller is placed below the knees;
- hands forming a straight line with shoulders and wrists are perpendicular to the floor;
- the shoulder joint stabilize to be able to move around it so that the body does not move forward either back;
- the belly is drawn, the spine straightened the most;
- the air is absorbed into the lungs and roll roller to themselves, rounding the vertebrate department so that it formed a form resembling a shell;
- making a deep breath, hips raise up as much as possible using a roller as a support under the legs, holding the belly drawn, freeing from a large amount of carbon dioxide.
- inhale again, returned to the original position.
Make at least 8 "shells".
The presented complex is not intended to obtain an Osin waist, but allows you to give this area the size of the physiological structure, maintain muscles and the body in a tone.
Many girls believe that classes in the gym tedious and boring. Many people think that without training you can do.
But actually physical exercises For the waist have great importancebecause, just sitting on a diet, it will not get rid of excess volume. What exercises are recommended to be regularly performed for harmony?
Perfect Waist
The universal method to determine, in the norm of the waist or not, does not exist. Different methods give different values. Many women who do not have extra kilograms and adhering proper nutrition do not have an Osin waist. It is necessary to figure out which circumference should actually be.
You need to take an ordinary centimeter tape and measure the circumference of your own waist. If it exceeds 75 cm, then the exercises are necessary. This diagnostic method does not depend on growth. If there is an excess of this parameter, then you need to take action urgently.
The proportions of the body depend on the type of shape and heredity. The ideal option Figures are considered hourglass. Usually such women are experienced due to volumetric hips or buttocks. But against the background of this figure, a thin waist looks very attractive. Women with a type of "pear" with a circle lucky even less.
At the first type of women, the waist is thin, and fat is postponed on the pope and hips. In women like "Apple", a fat layer is located in the abdomen, such a type of girls is more difficult to fight excess weight on the stomach. Secret flat belt And a narrow, slender waist of 60 cm, very simple: to be thin, you need to eat right. Then it will be possible to acquire the figure of your dreams in a short time.
Rules for performing exercise
To have a good weight, you need to fit into your homework schedule and exercise every day. They will bring the same good result as classes in a special center on an expensive simulator under the supervision of the instructor. To train the house, a desire, a bit of space and a spectacular complex of workouts come in handy. Ideally need to purchase gymnastic rug and hoopBut this is not the main condition, you can quite do without these items.
Training time
It is necessary to do at the time of the day when comfortable. Ideally in the morning you need to make gymnastics and some stretching exercises. Thus, the body will faster, and the muscles will come to the tone. BUT full-fledged classes must be spent in the eveningWhen the body is most prepared for the loads. Terms of implementation:
Effective complex training
Overweight on the belly of a woman appears most often. It is very difficult to get rid of it. This part of the body will lose weight in the last place, therefore, in order to bring its weight to the norm, it is necessary to make certain efforts. Exercises for a thin waist at home to perform simply, the main thing is to do it all the time.
8 exercises for an ideal waist
How to perform:
Next workout for a thin waist:
- The initial position is engaged lying. Hands stretched along the body, and the legs bent in the knees. It is necessary to smoothly tighten the bent legs to the chest and pull them back. It is important that during the exercise the loin was pressed to the floor. If it fails, you need to put a rolled towel under it.
- Exercise must be performed at least 25 times. The initial position remains always the same, but it is necessary to raise and lower the legs in turn. For each leg it is necessary to make a complex in an amount of 12 times.
Training for the Waist Osin:
Exercises for belly and waist:
- It is necessary to take the position lying, the hands are located along the body, the legs are straightened vertically at right angles.
- Right hand need to lower the head. Then, sliding with his left hand on the rug, pull it down, and the right hand must be tightened to the top. At the same time, the girl should feel that the right side of the body is well stretched, and the left side is reduced.
- In this position, it is necessary to count to 10, then repeat this exercise with the other side. Exercise is performed at least 15 times. If the legs are hard to hold in vertical position, they must be fried with a knee knee.
Four effective exercises to get rid of fat on the stomach:
How to make an Osin Talia at home - this question is worried about many girls. To achieve an ideal figure, you need to do the exercises at home.
Seven exercises against difficult places
Three Exercises for Wire Waist
This training is completely simple, but it will help to achieve an aspen waist. Exercises are as follows:
- Up down. It is necessary to sit on the sofa with the legs in such a way that a small space remains from behind. Both legs must be bent in the knees and stretch your hands forward, while the back need a little rounded. You need to start smoothly deviate back when the back will touch the surface, you must immediately return to its original position. If it fails to sit down smoothly, then you need to stretch your legs. If it does not help, then you need to rely a little on your hands.
- Body rise from the position lying. You need to lie on the sofa so that the hips are located on the sofa, and the body hung over the floor, that is, as it were, "hung" in the air. It is necessary to ask for someone to hold the legs so that during the workout they did not rise. It is better to keep them in the knee area. Hands need to be crossed on the chest or behind the head. The blades need to be reduced, and shoulders deploy. The back should not be rounded. Torso need to lower down, and the chest to the floor. Now it is necessary to raise the torso to the highest point, while you need to reach the chin up. At the same time, the back and buttocks are strained. This training is performed 4 approaches 6 times.
- Lifting both legs sitting. You need to sit on the edge of the sofa. Legs to omit on the floor, but at the same time they are allowed to make them wide. Hands need to put on the edge of the seat, bend the leg in the knees and tighten to the edge. It is necessary to deploy the torso to the side with bending legAt the same time you need a little leaning towards the upper half of the abdominal press. You need to return to the initial position, and perform the same exercise, but in the opposite direction. You need to do 5 approaches, 12 slopes on every leg.