Тонкая талия – мечта многих.And not only girls, but also guys. Yes Yes. Exactly. After all, the slim waist in girls makes the body slimmer, while in guys the shoulders and back visually appear wider. Many exhaust themselves with exercises on the obliques, hoping to remove the fat from the sides. And we are confident that these exercises will make the dream a reality. But everything is not so simple. Waist, it turns out, with a secret. And requires a special approach.
What is she - the perfect waist?
Hypnotic numbers 90-60-90 makemost girls exhaust themselves with grueling diets and exercises. In fact, these numbers are the gold standard of beauty. And such parameters of the body are very rare in life. Each body is individual, and the parameters, respectively, will be different. So what should be a beautiful waist? Calculate is easy.
Everything is important here - growth, body structure.From height in centimeters, you need to subtract 100. For example, height is 170 cm. Minus 100 means the waist should be 70 cm. And not 60 at all. If the bone is wide, then the waist should be 2-3 cm larger. For a body with the same parameters of the chest and hips, waist size is calculated as a percentage. Waist should be approximately 70% of the volume. For example, the volume of the hips and chest is 100 cm, which means that the waist should be 70 cm.
These waist sizes are influenced andinternal factors, that is, the state of health. For example, diseases of the thyroid gland lead to hormonal imbalance, which causes an increase in weight and, consequently, waist volumes. In this case, you must first do health, and only then - figure.
Do not chase the standard. Even with other proportions, a harmonious figure and a beautiful waist are possible.
Secrets of a beautiful waist
In fact, everything is pretty banal and in order to make the waist thin, only two things are needed:
- physical exercise;
- power adjustment.
It is in these well-known things that lies the secret of success. Consider them in detail.
Training principles
In order to have a beautiful waist, exercisenot all fit. You can not work on the oblique abdominal muscles. The erroneous opinion that these muscles are responsible for the waist leads to the fact that it becomes even wider. The fact is that in everyday life these muscles are not enough involved. And from the unusual for them the load they begin to increase. And the oblique muscles are very responsive to growth, as they often work in conjunction with other muscles.
Avoid such exercises as sidetilts, straight curls on the press, squats with weight. Not to get involved in abdominal exercises is also important. This is the same muscle, excessive load will lead to its thickening and visually enlarge the abdomen. Train your back and buttocks. The body will not allow them to pump too. And with elastic buttocks and a strong back the waist visually will be more graceful.
The above does not mean that if neededbeautiful waist, exercise in the gym is unnecessary. This is not true. By itself, muscle training does not lead to fat loss. Therefore, to get rid of excess weight will help systematic aerobic exercise. It is necessary to combine strength and aerobic training. At the press enough 2-3 exercises per week. Oblique muscles do not need to swing at all. And the most important is adequate nutrition. Without this, lose weight will not work.
Principles of nutrition
No matter how desirable, but if you need a beautiful waist - you have to count calories.
- The first, most important principle - control overnutrition. To lose weight, you need to consume calories by 15% (maximum 20%) less than you spend. In this case, about 1 kg per week will go away. On the Internet there are calculators of consumption and consumption of calories. It is necessary to calculate how many calories per day are spent, and adjust the nutrition.
- Calculate the required number of calories per day?Divide them into 4-5 meals: 60% of calories - up to 16 hours, the remaining 40% - for the evening hours. Eating is often necessary because the body is arranged this way - the longer it feels the feeling of hunger, the more fat is stored.
- After a workout, you definitely need to eat, no matter what time it is over.
- To reduce the amount of fat in the diet to a minimum,add more protein to your diet. It is necessary for the muscles so that they do not “burn out” along with the fat. Carbohydrates in the diet is not reduced, since the body will not have time to recover after intense workouts.
- Drink water. You can drink and juice, but the calorie intake will increase.
Exercises for home workout
Are there any special exercises to bebeautiful waist? Exercises for the week will help to achieve results? Can I study at home? Those who want to have an aspen waist often ask these questions. Yes, it’s possible to achieve results in a week. It is only necessary to make an effort. First of all, given the above, adjust your diet. The second prerequisite is at least 4 lessons per week. A simple complex for home workouts includes power blocks and cardio exercises.
Before training you need to warm up the muscles - dowarm up Exercises to perform, alternating power blocks and cardio exercises. Such workouts burn more calories. Each exercise to perform for a minute, one minute - rest and move on to the next. In conclusion, make a small stretch. So, do the exercises in this order:
- 1 power unit;
- 1 cardio exercise;
- 2 power unit;
- 2 cardio exercise;
- 3 power unit.
Strength Exercises
Block 1
- Straight twists. Lie on your back, press the pelvis tightly to the floor. Feet at the knees bend. Hands bend and touch the temples. Lift the upper body and pull up to the knees.
- Overstepping Stand in the bar.Hands straighten and lean on the palm. Legs rest on the feet. Without caving in the lower back, “step” to the right with your hand, then with your foot. Return to the original position. "Step" to the left.
- Twisting in the crease. Sit on the floor, legs bent at the knees, arms folded in front of the chest. Raise the foot so that the calves are parallel to the floor. Rotate the case to the left, then to the right.
Block 2
- "Scissors". Lie on your back, hands clasped in the lock behind the head. Raise the shoulders and alternately left and right leg off the floor.
- Twisting from the knees. Lie on your back. Hands behind the back to link in the lock. Legs bend at the knees. Raise the shoulder blades and alternately pull the right hand to the left knee, then the left hand to the right knee.
- Fold with tilt. Sit on the floor, hands to rest with palms on the floor behind the pelvis. Slightly tilt the body back and alternately lift the extended leg over the floor, then the right leg.
Block 3
- The fold is diagonal.Lie on the right side, extend the right hand from the body at an angle of 45 degrees, the left - bend behind the head. Leaning on the right hand, raise the body and the left leg. Straighten your left arm and reach for your leg. Repeat on the other side.
- "Swimmer". Lie on your stomach, stretch your arms in front of you, feet - shoulder-width apart. Raise the chest from the floor, bend your arms and pull up your arms to the body, as if swimming.
Cardio exercise
- Jumping to the side. Hands on the belt, feet together. Jump to the left (or right) from foot to foot, at the same time raise up your hands.
- Jumping with twisting. Hands join in front of the chest in the castle. Feet - shoulder width. In the jump, turn the feet and pelvis right and then left.
Exercise "Vacuum"
With diet and regular exerciseExercise observed a decrease in the waist by 2-4 cm. For greater effect, perform the daily exercise "Vacuum". According to numerous reviews, it works fine, as evidenced by the beautiful waist of the girl (photo above).
Start with the easiest option - lying withbent knees. The next step will be an exercise with legs extended. Then - standing on all fours. And the last stage, the most difficult - sitting. Exercise can also be standing.
Lying down:lie on your back, bend your knees and stretch your arms along your body. Make a full exhalation, trying to expel all air from the lungs. Try to hold your breath for 10-15 seconds. Then a quick, full nose breath and a sharp, noisy exhalation through the mouth. Do the exercise 3-4 times at least twice a day. The effectiveness of this exercise is in the proper breathing technique.
