Beautiful waist: exercises in the hall

A thin waist is a dream for many. And not only girls, but also guys. Yes Yes. Exactly. After all, the thin waist of the girls makes the body slimmer, and the guys have their shoulders and back visually wider. Many weary themselves with exercises on oblique abdominal muscles, hoping to remove fat from the sides. And they are sure that these exercises will make the dream a reality. But it's not that easy. Talia something, it turns out, with a secret. And it requires a special approach.

What is it - an ideal waist?

Hypnotic figures 90-60-90 cause most girls to exhaust themselves with debilitating diets and exercises. In fact, these figures are the gold standard of beauty. And such body parameters are very rare in life. Each body is individual, and the parameters, respectively, will be different. So what should be a beautiful waist? Calculate simply.

Everything is important here - growth, body structure. From the growth in centimeters you need to subtract 100. For example, the height is 170 cm. Minus 100 means that the waist should be 70 cm. And not 60. If the bone is wide, the waist should be 2-3 cm more. For a body with the same parameters of the chest and hips, the waist size is calculated as a percentage. Waist should be about 70% of the volume. For example, the volume of the hips and chest is 100 cm, so the waist should be 70 cm.

These dimensions of the waist are influenced by internal factors, that is, the state of health. For example, thyroid disease leads to a disruption of the hormonal background, which increases the weight and, correspondingly, the waist volume. In this case, you must first deal with health, and only then - a figure.

It is not worth chasing the benchmark. Even with other proportions, a harmonious figure and a beautiful waist are possible.

Secrets of a beautiful waist

In fact, everything is pretty trite and in order to make the waist thin, you need only two things:

• physical exercises;
• Power adjustment.

It is in these, all known things, and the secret of success lies. Let's consider them in detail.

Training principles

In order to have a beautiful waist, the exercises do not fit everything. You can not work on 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 these muscles are not involved in daily life. And from an unusual load for them, they begin to increase. And oblique muscles are very responsive to growth, as they often work in conjunction with other muscles.

Avoid such exercises as side slopes, straight twists to the press, squats with weight. Do not get involved in exercises on the press is also important. It is the same muscle, excessive load will lead to its thickening and visually increase the stomach. Train your back and buttocks. The organism will not allow to pump them unnecessarily. And with the elastic buttocks and strong back, the waist will visually be more elegant.

The foregoing does not mean that if you need a beautiful waist, exercise in the room is unnecessary. This is not true. By itself, muscle training does not lead to fat burning. Therefore, get rid of excess weight will help systematic aerobic exercise. You need to combine power and aerobic workouts. The press is enough 2-3 exercises a week. Skew muscles do not have to swing at all. And the most important is proper nutrition. Without this, you can not lose weight.

Principles of Nutrition

As much as it would be desirable, but if you need a beautiful waist - you will have to count the calories.

• The first, the most important principle - control over nutrition. To lose weight, you need to consume calories by 15% (maximum 20%) less than you spend. In this case, approximately 1 kg per week will go away. On the Internet there are calculators of consumption and consumption of calories. You need to calculate how many calories a day is spent, and adjust the diet.
• Calculated the number of calories needed per day? Divide them into 4-5 meals: 60% of calories - up to 16 hours, the remaining 40% - for evening hours. There is often a need because the body is arranged this way - the longer it feels hungry, the more fat is delayed.
• After training, you must eat, no matter what time it ended.
• Reduce the amount of fat in the diet to a minimum, add more protein to the diet. It is needed by the muscles so that they do not "burn out" with fat. Carbohydrates in the diet do not reduce, because the body will not be able to recover after intense training.
• Drink water. You can drink juices, but the caloric content of the food will increase.

Exercises for home workout

Are there any special exercises to have a beautiful waist? Exercise for a week will help to achieve the result? Can I study at home? Those wishing to have an aspen waist are often asked these questions. Yes, it is possible to achieve results in a week. You just need to make an effort. First of all, given the above, adjust your diet. The second necessary condition is at least 4 lessons per week. An uncomplicated complex for home training includes power blocks and cardio drains.

Before training, you need to warm up the muscles - do a warm-up. Exercise exercises, alternating power blocks and cardio exercises. Such trainings burn more calories. Each exercise is performed within a minute, one minute is rest and move on to the next. At the end of the classes, do a little stretching. So, do the exercises in this order:

• 1 power unit;
• 1 cardiovascular exercise;
• 2 power unit;
• 2 cardiovascular exercises;
• 3 power unit.

Strength Exercises

Block 1

• Straight twists. Lie on your back, the pelvis is firmly pressed to the floor. Legs in the knees bend. Hands bend and touch the temples. Raise the upper body and pull to the knees.
• Overstepping. Stand in the bar. Hands straighten and lean on the palm of your hand. The feet rest on the feet. Without bending in the lower back, "step" to the right with your hand, then your foot. Return to the starting position. "Walk" to the left.
• Twists in the fold. Sit on the floor, bend your knees, fold your arms before your chest. Raise the feet so that the calves are parallel to the floor. Turn the case to the left, then to the right.

Block 2

• "Scissors". Lie on your back, hands clasp in the lock behind your head. Raise the shoulders and alternately then the left, then the right leg is torn off the floor.
• Twisting from the knees. Lie on your back. The hands behind the back to link into the castle. 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.
• A fold with a slope. Sit on the floor, hands to rest your hands in the floor behind the pelvis. A little body to deflect back and alternately raise above the floor an elongated left leg, then the right one.

Block 3

• The fold is diagonal. Lie on your right side, pull your right arm from the body at an angle of 45 degrees, left - bend behind your head. Relying on the right hand, lift the body and left leg. Straighten your left arm and reach for your leg. Repeat to the other side.
• "Swimmer". Lie on your stomach, stretch your arms in front of you, feet - on the width of your shoulders. Raise the chest from the floor, bend your arms and pull your hands to the body, as if floating.

Cardiovascular exercises

1. Jumping aside. Hands on the waist, feet together. Jump over to the left (or right) from foot to foot, while lifting your hands up.
2. Jumping with twisting. Put your hands in front of the chest in the lock. Feet - shoulder width apart. In the jump turn the foot and the pelvis then to the right, then to the left.

Exercise "Vacuum"

With a diet and regular exercise, there is a decrease in the waist by 2-4 cm. For greater effect, perform a daily exercise "Vacuum". According to numerous reviews, it works perfectly, to which the testimony of the girl's beautiful waist (photo above).

Start with the easiest option - lying with your knees bent. The next step will be to do the exercise with legs outstretched. Then - standing on all fours. And the very last stage, the most difficult is sitting. You can also perform the exercise while standing.

Doing lying: lie on your back, bend your knees and stretch your arms along the body. Make a full exhalation, trying to expel all the air from the lungs. Try to hold your breath for 10-15 seconds. Then a quick, full breath in his nose and a sharp, noisy exhalation through his mouth. Perform the exercise 3-4 times at least twice a day. The effectiveness of this exercise is in the proper breathing technique.