Want to correct the figure, a girl first and foremost, pay attention to your diet. A change in the usual diet is the right solution in this Situation, however, you achieve the perfect look with the help of the correction menu does not work.
To resolve the problem effective exercises for losing weight belly and on the side at home for women can help. Today, there is a whole complex of influences for the improvement of the outer appearance of the figure in the region of the waist.
Mindless impact on the problem of the situation, to not cause the stomach slimming, but can even increase. So, experts recommend mindlessly starting to swing the press up to the Moment until the extra weight is not removed with the waist. This leads to muscle growth, but not the circumference reduction of the waist. There are a number of other rules that must be adhered to, in order to achieve the perfect figure, and we'll talk about that more.
How to determine obesity
Often Fashionista relating to the Status of the character meticulously. In fact, it turns out necessary that you not at all, in order to reduce weight, and the implementation of the exercises can be treated only as a way to keep in shape. Today, there are a number of ways to ensure that weight control is really necessary.
To understand whether it is worthwhile to reduce weight and to correct a problematic area of help:
- Waist-To-Hip Ratio,
- Body Mass index,
- Waist.
Start the measurement must be made. with a review of the relationship of the sizes of the waist and hips Measure the narrowest part of the waist and the widest point of the hip. The resulting values need to be shared. If the final score is 8.0 or more, there is a high risk for cardiovascular disease. In this case, the girl must adapt urgently to the menu and start to train.
Another possibility is the determination of the Body Mass index is. The indicator represents the number of kilograms, divided by 2 times the size of the growth.
If the fraud resulting value:
- less 16 – under weight,
- 16-18,5 – weight,
- Of 18.5-25 – normal weight,
- 25-30 – overweight,
- 30-35 – Obesity Of 1 Degree
- 35-40 – Obesity Grade 2,
- more than 40 – obesity grade 3.
The last Test to determine whether the reduction in weight, a measurement of the circumference of the waist. For the action will need a tape measure and measure the belly and protruding edges at the level of the navel. Thus it is necessary to breathe in the usual way. If the resulting value was 86 cm, urgently needs to provide training program, customizing the menus, and time performance.
Effective Fitness Complex
To do the exercises well, to Sport, you have to properly. The impact on the muscles, the result, the instruction must regularly. Need to train you within 30-60 minutes, a few times per week. Help to reduce the weight and decrease the effective charge. The girl must engage in a rule systematically, if you are resorting to complex loads by the time, there will be no effect.
The Fitness can not only in the gym. In order to speed up the metabolism, experts advise leaving the room and on the outdoor area. In order to reduce the weight, can't exercise only the usual aerobics.
Experts claim that the faster burn fat to allow an intense rotation for the correction of the abdomen. For this reason, it is recommended just by him preferred. Employed such type of Fitness girl exercising with heart rate 60-85% of maximum heart rate. But for beginners, this complex is not suitable. The transition to the Intensive stress needs to be under strict control of the trainer.
A perfect press can the following types of loads:
- walking
- Home trainer
- run
- swimming
Do not be concerned exercises for slimming the abdomen in the nature, girl's condition improved only the figure, but received a charge of vivacity and good mood.
If a Fashionista is suffering from problems with your back or joints, it is better to give the preference to a workout on a stationary bike or Ellipsoid. Can engage only after consultation with a specialist. He examines the Situation and tells you how to reduce waist size, but not harmful to health.
You engage better to the music, you will be able to engage in the right mood, and help, longer and more efficiently. We should not forget about the Training. It helps in preparing the muscles to more stress and minimizes the likelihood of injury occurring and the subsequent pain. A similar effect has and hitch.
Today, there is a whole list of exercises, you can correct the problem area. They help to give the girls the problematic Zone is the perfect look. But we should not forget that it is necessary, regularly engaged. In addition, the ideal of the press reached only in the case when the Fashionista combined the burden of a diet, otherwise the weight will not work to reduce.
Twist
Must the following take: lie on your back, bend the legs and the feet to implement the entire surface on the floor. Hands required behind the head or crossed on the chest. If the correct posture, you need to take a deep breath and on the exhale, lift the torso. Then you have to again take a deep breath and immerse yourself into the starting position. While the action man is a strain on the abdominal muscles.
Bike
Must fall to the ground, hands behind the head and hooking the castle. Then the legs lift up at an angle of 30 degrees and start to turn imaginary pedals. The duration of a test is 1 Minute. After the completion of the impact on the press and the belly, should you return to the starting position, then repeat several times. For effective weight loss the duration of breaks not more than 2 minutes.
Twisting with raised legs
This complex helps the stomach, he will raise in the following Situation: a girl likes to be on your back with legs straight up and crossed. Then you have the same movements as with the classic twists and turns. Breath must to do, if it happens, lower the torso and the leg Erdberger Lände, exit to the duration of the climb. After the completion of the action item must return in the output. You need 10-15 times within a period of 3 approaches you can do in a row.
Tuk-Tuk
Must the following take: lie on a firm surface. The hands along the body, the legs lift required to start on the ground and lightly beat each other 3-5 times. Further, the feet must be properly cut, 
back to the starting position, 9 times perform.
Ironing with twists and turns
You take the default Position of the bar. You can see to the heated front seats. You keep the body in this Position for 30 sec. Then, when the breath is not the way, go to the Position of the side bar. In the assumed Position for 30 seconds, run to the other side.
Circular Rotation
The correct Position must lie on your back, hands behind the head, the legs turn in the king's meadow and put the feet. Slightly tighten the abdominal muscles and pull the ribs in towards the hips. Then slowly go around the upper part of the body and back to the starting position. Abdominal muscles the whole time to be tense. 5 repeat-time in the one and 5 times in the other direction.
Bending with your knees bent
Exercise homeopathic to the abdominal muscles and the back. For its execution must take the following position: lean your elbows on the floor and go to the king's meadow. The feet should stand on the tips of the toes. The adoption of the pose, you must make an effort and tear the king's meadow from the floor, hold for 3 seconds and return to the starting position. Back to trying to keep them straight. Repeat 10 times. Run 2 Approach.
In order to lose weight faster, you must the girl properly in the desired Position and performs the appropriate actions. The complexes described can be part of the daily charge.
The observance of simple recommendations in this article will be presented to girls lets you save your abdominal muscles and waist in Top Form and Fitness complex, the need for maintaining the muscle tension.
Opinion
I want to say that the subject of local fat burning is quite "slippery" and caused a lot of controversy among nutritionists and Fitness trainers. Numerous studies have shown that physical exercises that train the muscles is in the desired Zone, but has little effect on the fat. Yes, as a result of the training, a local acceleration of the blood circulation and lipolysis, but it is so low that practically no influence on the thickness of the fat layer.
Interesting results, according to a study from the year 2007. It showed that local physical loads lead to a greater weight loss in those regions, the man is not trained.
So, if you intend to lose weight, "local", don't you keep the focus on exercises and pay attention to proper nutrition. And, be sure the local cosmetic procedures. In combination with a diet and exercise help you to burn much faster fat in the right place. Good effect gives Massage, hot and cold Wraps, experience showers.
Note, however, that the local losing weight is not always satisfactory results. Yes, you lose a few extra inches, but not where planned.
Trainer Tips
Trainer advised people with obesity and body fat folds in the abdominal area to monitor their health, but also recourse to rules for effective weight loss and maintaining a healthy lifestyle.
Among the Highlights are the following factors:
- During the consumption of food must fully concentrate on it. It is important to think positive and to not think about the negative moments.
- Not too much to eat, to greet, when from the table of the man with a slight feeling of hunger.
- Practice food combining – eating requires 5-6 times per day.
- Necessarily poor to drink yogurt over night in a glass of fat.
- Upon the occurrence of Hunger you should drink before a glass of water. First of all, the stomach is filled, and no signals about the immediate use of the food. Secondly, often the man feels the sensation of thirst to injustice – in the Form of Hunger.
- It is recommended for an interesting and moving classes – Hobbies and passions, which may replace strenuous workout in the gym. This light exercise should rise with the stairs, walk, walk as much as possible, you purchase from the store in Hand and not with the movement in the car.
- Religious people can read before each use, the food, the prayer. To thank if easy life than a plate of food.
All the recommendations you can forget when you think, positive. You can smile weight with an active life style, meeting with friends and beloved people, exciting activities, as well as constantly have fun and smiling its beam.
Reviews
"You lose the excess fat from your body very hard and I think many will agree with me. With the help of these effective and simple exercises, I was able to get rid of excess fat deposits. I spend a little time to recharge, but 2 times a day and keep the right diet."
"I don't have the young lady, at my age, problem areas are clearly visible and the hide is almost impossible. The man advised every day. On your individual sport lessons, I spend only 20 minutes every morning, and what do you think? The result can wait no longer to me. Abdominal muscles strengthened and the excess fat was gone 3 months later."
"Although I was a young girl, but problems with the waist also. What to do with them, I didn't know. In the room gone, only the feet are inflated, and here to get rid of what I wanted, did not work. To do every morning with my mother has decided to twist and raise the bar. I thought, to be honest, what fits me, but the result was very good."