Looking for the correct form, girls first pay attention to your diet. A change in diet is the real solution, in this case, however, in order to achieve the perfect look by using the correction menu will not work.
To help solve the problem of the effective weight loss exercises the stomach at home for women. Today, there are a number of impacts, the purpose of which is to improve the appearance of the figure around the waist.
The reckless influence of the problem in this area can lead to the fact that the stomach is not only not diminished, but may even increase it. Therefore, the experts strongly recommend that you start mindlessly pumping the press up to a point, as long as the added weight of the belt is to be cleaned. This is going to lead to muscle growth, but does not reduce the volume of the band. There are a number of other rules that must be followed in order to achieve a complete picture, and to talk about it further.
How to find out the excess weight of the
Often, women's issues are too picky. It turns out that you don't need to reduce the weight, but the exercises can only be viewed as a way of keeping in shape. Today, there are a number of ways to ensure that the correction of the weight I have.
If you want to know whether the reduction in the weight and adapt a problem in this area, it will be helpful:
- the ratio between waist and hips
- the body mass index,
- the circumference of the waist.
The start of the measurement, you need to check the relative size of the waist and the hips. You need to measure the narrowest part of the waist and the widest part of the hips. The resulting value should be divided. If the result is 8.0 or higher, there is a high risk of coronary heart disease. In this case, the girl has to be to change the menu and start to play the sport.
The other way is the definition of body mass index. The indicator is the number of kg's, 2-fold, divided by the amount of inflation.
If the resulting value is the following:
- the less of the 16 – underweight,
- 16-18,a 5 – under-weight
- Of 18.5 to 25 – normal weight
- 25-30 – overweight
- 30-35 is obesity 1. the rate
- 35-40 – obesity 2 degrees,
- in the more than 40 – obesity grade 3.
The last test is to determine whether to proceed to the reduction of body weight, measurement of waist circumference. If you want to perform the actions that are going to have to take a tape measure and measure the belly and to the bulging of the hip at the level of the navel. This is necessary in order to breathe normally. If the resulting value amounted to more than 86 cm, it is necessary to set up a training program to adjust to me and start doing it.
An effective gymnastics center
For the exercise benefit, exercise needs to be correct. The effect on the muscles of the give you the results of the meetings should be on a regular basis. You need to exercise for 30-60 minutes a few times a week. In order to reduce the weight and the effective weight loss exercises. The girl has to accept the rule, to include them systematically, if it has to resort to complex loadings over a period of time, the effect will be.
The gym could do not just to the gym. If you want to speed up the metabolic rate, experts suggest that they leave the premises, and to participate in the in the open air. For weight reduction, it is possible to use not only conventional aerobic exercises.
Experts say that burn the fat quickly enable you to an intense twisting of the adjustment of the abdomen. For this reason, it is better to give preference to them. This is a kind of the gym, she is going to train with a heart rate of 60-85% of maximum heart rate reading. However, for a beginner, this property is not suitable. Go to heavy load it is necessary, under the strict supervision of a coach.
In order to achieve a complete press, it will help you to the following types of loads:
- walking
- the bike
- running
- swimming
Doing exercises for stomach weight loss by nature, of a girl who will not only be the improvement of the status of the image, but it will also get a charge vivacity and good mood.
If the ranging is suffering from pain, or the joints, it is preferable to give priority to the training on a stationary bike or an ellipsoid. It is only after the consultation with an expert. It will examine the situation and suggest as to how to proceed to reduce your waist, but do not adversely affect the health of the.
For a better coordination with the music, it will create the right mood, and help you to do more and be more effective. Don't forget to warm-up. This will help to prepare the muscles for the next load, and reduces the risk of injury and the subsequent occurrence of pain. The same effect, and it has a hook.
This is the complete list of exercises for solving problems in the field. They can help you get the girl, to be a problem in this area, to complete the look. However, we must not forget that you have to deal with on a regular basis. In addition, to obtain an excellent press, it will only be possible if the fashionista will be the combined load of the diet, otherwise the weight is not going to work.
Turning
You will need to take the following position: lie on your back, bend your legs and your feet, at the same time give the whole surface of the ground. The hands are required to start behind the head or crossed on the chest. When the proper stance is adopted, it is necessary to take a deep breath and exhale, lift the trunk. Then again, you will need to take a deep breath, and lowered to its original position. During the action the person provides the load on the abdominal muscles.
The bike
You need to get down on the floor, your hands in order to get a head and a hook closure. Then, the leg should be raised to 30 degrees and start to turn an imaginary foot pedal. The duration of one cycle is 1 minute. At the end of the exposure in the press and on the stomach to return to its original position, then repeat several times. For an effective reduction of the weight of the weight of the break, there should be no more than 2 minutes.
Crunches with feet elevated
This complex helps to remove the belly, it runs in the following position: the girl lying on her back, legs, lift vertically upwards, and the crossings. After that, you will need to do the same movement with classic twists. The breath needs to be done when there is a lowering of the body, and the passage of the legs of the output during the execution of the lift. Once you have completed these steps, you may be required to return to the starting position. You need to perform a 10 to 15-fold in 3 of the approaches that need to be done in order.
Tuk-tuk
You will need to take the following position: lying on a hard surface. Put your hands on the body, the feet should be lifted from the ground and begin to gently hit it to the other 3-5 times. Then, the leg has to be carefully lowered, 
returning to its original position, with the implementation of the 9-fold.
Plank with twists
To the standard plank position. Look at the need for this to continue. Hold your body in this position for 30 seconds at a time. Then, when the breath is lost, go to the position of the side of the cover. The stand of the decree of 30 seconds to run to the other side.
The circular rotation of the
To take up the correct position, you need lie on your back, hands to his head, legs bent at the knees and put on the foot. A bit, strain the press and pull the ribs in towards the hips. Then, slowly, make a circle, and the upper part of the body and returns to its original position. The abdominal muscles must be tensed. Repeat this 5 times, one 5 times the other way.
Strain with your knees bent
This exercise affects the abdominal muscles, and back again. For its implementation it is necessary to take the following position: rest your elbows on the floor and get down on my knees. The legs should stand on his own two feet. At present, it is necessary to strain and tear your knees off the floor, hold for 3 seconds and return to starting position. Back, you have to try to keep it straight. Repeat this 10 times. To run a 2 way.
If you want to lose weight quickly, the girl has the proper to take the necessary position to carry out the appropriate action to be taken. The implementation of the above-described spaces can be a daily charge.
Adherence to the simple recommendations presented in this article will give you the opportunity to a girl to make her abs and to the belt that is in great shape, and the gymnastics complex will be required to perform only maintaining muscle tone.
The expert opinion of the
I just want to say that the theme of a local weight-loss is a rather "slippery", and cause a lot of controversy among dieticians and fitness trainers. A number of studies have shown that it is an exercise to train the muscles in the right area, but have little impact on the fat located there. So, thanks to the training, there is a local acceleration of the blood flow and lipolysis, but it is so slight that it practically does not influence on fat layer thickness.
The most interesting results have been obtained in a study carried out in 2007. It has shown that it is a local physical activity can lead to greater weight loss on those areas in which a person who is not trained.
So, if you're going to lose weight, "local", it is not the focus of the exercise and to pay attention to the food. Be sure to look for the cosmetic procedures. In combination with diet and exercise will help you a lot to burn the fat quickly come to the right place. The good effect gives massage, hot and cold packs, contrast showers.
However, keep in mind that the weight loss is that it does not always give satisfactory results. Yes, you can lose a couple of extra inches, but not where it was intended.
Advice
Coaches, advise people who are overweight, and the fat, the wrinkles on the belly of the time, in order to monitor their health, and the application of the rules of effective weight loss and a healthier way of life.
Among the highlights are the following factors:
- While you are eating, you need to fully focus on it. It is important to think positive and not think about the negative things.
- Do not overeat, it is welcome to the table the man stood up with a slight feeling of hunger.
- You want to practice proper nutrition – eat 5-6 times a day.
- Be sure to drink for the night, a glass of low-fat yogurt.
- If you experience hunger you'll need to drink a glass of water. For the first time, the stomach is filled and will not be sent to the beacons on the immediate consumption of the food. The second, and often the feeling of thirst for the people that mis – in the form of a score.
- It is recommended that you find interesting leisure – Hobbies & leisure, which may be a heavy workout at the gym. It is necessary to perform a lightweight activity – a climb up and down stairs on foot, walking more, wear a purchase out of the store in the hands of the, there is no movement of the car.
- Pious people to be able to read it prior to each use, the food of love. If not, a simple thank you the life of the hereditary plate of food.
All of the recommendations, you can forget it, if you think that's a positive. You can lose weight with an active lifestyle, meeting with my friends and family, exciting activities, and is constantly having fun, and smiling his radiant smile.
Reviews
"To lose unwanted fat in the body, it is very difficult, 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 used to charge for a little while, but 2 times a day, and then a proper diet."
"I'm not a young lady, and at my age, the problem areas are clearly, visible and hidden, that it is almost impossible. The man advised me to exercise every day. On their own, individual physical education, I spent 20 minutes in the morning, and what do you think? The result is that I have to wait. Abdominal muscle strengthening, and excess fat lost at the 3-month period."
"Even though I was a young girl, but the problem with the belt that I have. What do you do with them, and I don't know. The hall he went, only his feet in the draws, but to get rid of it, as I wanted to, it is not the case. In the morning, my mother and I have decided to do crunches and the plank. The thought, honestly, that I don't fit in, but the result turned out pretty good."