Want to the form to correct the girls first pay attention to your diet. The change in diet to the most appropriate solution to this situation, however, to get the perfect look to use the correction menu will not work.
To help you solve the problem exercises-you for the slimming of the abdomen and back to house for women. Today, there are a range of impacts designed to improve the appearance of the figure around the waist.
Inconsiderate impact on the problem area can lead to the fact that not only the stomach does not decrease but may even increase. Thus, the experts strongly not recommended to start mindlessly pumping the press up to this moment until the weight of waist extra not cleaned. This leads to muscle growth, but not reduce the size of the waist. There are some rules that must be followed to achieve the perfect figure, and even more talk.
How to determine the excess weight
They are often too ladies figures demanding. It is not necessary in order to reduce the weight, but the exercises can only be seen as a way of keeping in shape. Today there is a un number of ways to ensure that the correction of weight and really necessary.
To know if to reduce the weight and to adjust the problem area help you to:
- the ratio of the waist and hips,
- the body mass index,
- the circumference of the waist.
Start the measurement s should check the relative size of the waist and hips. You need the part to measure narrow waist and the widest part of the hips. The result of the value should be divided. If the result and 8.0 or more, there is the un high risk of cardiovascular disease. In this case, the girl with the need to adjust the start menu and to practice a little sport.
Otherwise, the definition of the body mass index. L the name indicator decrease kg, 2 times divided by the amount of growth.
If the value of the result was:
- less than lower, 16 weight,
- 16-18,5 – low weight,
- Of 18.5-25 – normal weight
- 25-30 – overweight
- 30-35 and the obesity of 1 degree,
- 35-40 – obesity 2 degrees
- more than 40 – obesity grade 3.
The last test to determine if s should proceed to the reduction of weight, the measurement of the circumference of the waist. To carry out the actions you will take a tape measure and measure from the abdomen and bulging flanks at the level of the navel. And necessary to breathe normally. If the value of the result has been higher than 86 cm, and urgent to prepare un programme de formacio, in order to adjust the menu that I began to.
Sure gymnastics centre
The exercise benefited s have, exercise should be properly. The effect on the muscle gave results, the sessions should be regular. You need to exercise 30-60 minutes a couple of times a week. To help reduce the weight of the pot-you and exercises for the weight loss. The girl should make a rule for participating in a systematic manner, if and to repeat the complex loadings through time, The effect will be.
Gym pot not only in the gym. To speed up the metabolism, experts suggest to abandon the facilities and take part in the outdoor. To reduce the weight, and possible to use not only the usual aerobic exercises.
They say that The Experts burn fat allow a faster intense twisting for the correction of the abdomen. For this reason, and better to give preference to them. Doing this type of fitness, he trained with the heart rate 60-85% of heart rate maximum conferences. However, for beginners, this property is not suitable. Go a heavy load and under necessary the strict supervision of a trainer.
To get the perfect help press the following types of loads:
- walk
- bike
- operation
- swimming
Do exercises ventre slimming to nature, the girl not only improve the condition of the figure, but also will be un charge of vivacity and good mood.
If and fashionista who suffer from back problems or joints, and better to give preference to the formacio on a stationary bike or an ellipsoid. You can only original work of art participate to consult with a specialist. S will examine the situation and suggest how to proceed to reduce your waist, but do not harm the health.
To participate with the best music will create the right mood and helps to make more and more efficient. We should not forget the warm-up. This will help us to prepare the muscles for future loads and minimizes the risk of and the subsequent injury onset of pain. The same effect and has a spin.
Today there is a whole list of exercises to correct the problem of the area. Help the girl to give the area of the problem of the un-perfect look. But we must not forget that you need to deal with regularly. In addition to getting the perfect press it will be possible only if the fashionista will combine the load with the diet, otherwise, to reduce weight will not work.
Torsion
You need to take the following position: lie on your back, bend your legs and feet at the same time put the whole of the surface of the earth. Necessary are Your hands to start behind your head or crossed on the chest. When the posture one adopted, and need to take a deep breath and exhale lift the trunk. Then again, you need a deep take breath and lowered to its original position. During the action the person provides the load on the abdominal muscles.
Bike
You need to get off the ground, hands not to stop to remove the head and hook closure. Then, the legs have been lifted up to the un 30 degree angle, I begin to turn imaginary pedal. The duration of a round d and d ' 1 minute. Original works of art from the end of the exhibition to the press and maybe minnesota) would have to go back to its original position, then repeat a few times. For a weight reduction effective it will be of breaks not more than 2 minutes.
Crunches with feet elevated
This complex help a treure el ventre, which runs s in the following position: the girl lies on her back, legs lifted vertically up and the Parade. You will need to make movements, the same as with the classic twists. The breathing has to be done when there is a reduction of the body and the crossing of the legs, during the exit and l on execution of a lift. Original works of art to complete the steps necessary to return to the initial position. You need to perform for 10 to 15 times the 3 approaches that should be done in fila.
Tuk-tuk
You need to take the following position: lie on a surface jade. Put your hands along the body, feet need to lift off the ground and start to pound gently them against each other, sometimes 3-5. Next, the feet should be carefully lowered, 
returning to its original position to run 9 times.
Table with twists
Do the un standard table position. Look at this need forward. Keep the body in this position for 30 seconds. Then, if the breath is not lost", " go to the position of the band of fabric. Stand of the regulation of 30 seconds to run to the other side.
Circular rotation
Take the correct position you need a lie on your back, your hands were behind your head, legs bent at the knees and put on the foot. Strain A little of the press, I pull the ribs towards the hips. Original work of art, slowly, to un-circle in the upper part of the body and return to its original position. The abdominal muscles must be gods. Repeat 5 times, one 5 times the other way.
Deflection with knees bent
Exercise affects the abdominal muscles and the back. For its necessary and implementation to take the following position: the elbows rest on the ground and the knees. The legs must remain on their toes. Take a stance, since the strain necessary I tear the knees off of the ground, 3 seconds hold, I went back to the initial position. You should back try to keep a straight line. Repeat 10 times. Run 2 approach.
To lose weight quickly the girl develop it has properly required and the position to carry out the appropriate actions. The implementation of the above-described complex may be part of the daily burden.
Adherence to the simple recommendations presented in this article the girl allow you to keep your abs and waist in great shape, the I gymnastics complex will be required to perform, keep only the muscle tone.
The opinion of experts
I want to say that the subject of a local weight loss, a quite "slippery", I caused a lot of controversy among the dieticians fitness trainers. Numerous studies have demonstrated that exercise train the muscles of the right area, but have little impact on the fat's located there. Yes, thanks to the formacio, there are un local acceleration of the blood flow and lipolysis, but so slight that practically no effect on the fat layer thickness.
Interesting results obtained in a study done in the any 2007. It was demonstrated that the local physical activity can lead to greater weight loss in those in the areas in which the person is not trained.
So if you are going to lose weight "locally", do not do the main emphasis in exercise and pay attention to nutrition. And make sure you take care of the cosmetic procedures local. In combination with diet and exercise will help you burn off fat a lot faster in the right place. The un good effect gives massage, hot and cold packs, contrast showers.
However, keep in mind that local weight loss and not always gives satisfactory results. Yes, you can lose a couple of inches, but not planned.
Tips
Coaches advise people who are overweight and folds of fat in the abdomen the time to track their health, I turn to the rules of effective weight loss and a healthy lifestyle.
Among the highlights are the following factors:
- Eat While you must fully focus. And I positively important to think about not to think about things negative.
- Do not eat more, and welcome, if from the table of man is a light with a door feeling of hunger.
- Do you want to practice a little proper nutrition – eat 5-6 times a day.
- Make sure to drink for the night a glass of low content of fat yogurt.
- If you are hungry drink need to un glass of water. First, the stomach is not full signs have spotted on the immediate consumption of food. Second, often the thirst of the people perceive wrongly, in the form of hunger.
- It is recommended to find interesting outdoor activities – Hobbies that can replace a workout in the gym strong. Exercise Must be performed to the light – walk up to the stairs, walk more, take the purchase from the shop in the hands, not the movement on the car.
- Religious people can read before each use food prayer. If not, simply thank the life to be inherited from the un plate of food.
About all the recommendations you can forget, if you think positively. You can lose weight with an active lifestyle, meeting with friends and family, the, interesting activities, and constantly fun smiling and your smile radiant.
Reviews
"Lose the excess fat from your body and it is very difficult and I think many will agree with me. With the help of these m'-you very simple exercises I was able to get rid of excess fat deposits. I more of a collect a bit of time, but 2 times a day and nutrition observed a adequate."
"I'M not a young lady and at my age, the problem areas are clearly visible, and to hide and almost impossible. Husband advised me to exercise every day. In their individual physical education And over 20 minutes each morning and what do you think? The result did not make me wait. The abdominal muscles, strengthen, and excess fat original work of art that I lost 3 months".
"Even though I AM a young girl, but the problems with the waist I have. What do you do with them that I did not know. The room was gone, only the feet of the pump, but to get rid of what I wanted, did not happen. Every morning my mother and I by the law decided to do some crunches and your table. I thought, honestly, that I do not fit, but the result turned out pretty good."