How to make a thin waist and a flat belly - a question, exciting the minds of many women. It is clear that one dream of a beautiful and tightened figure is not enough, you need a whole set of events that promotes weight loss - diet, sports, special exercises for a thin waist and flat abdomen, wrapping, additives, stimulating metabolism and burning fatty sediments. In the article, we will consider all possible ways of weight loss and tell some useful tips, recipes and exercises, how to make the waist fine, the stomach is flat, and the figure is elegant and tightened.
With regular execution of the entire complex of measures to form a thin waist, the results become visible in a week
The main tasks that need to be performed willing to achieve a flat abdomen and a thin waist:
There will be several basic rules in this, how to make the waist fine, and the figure is tightened:
In particularly difficult situations, it is not without radical measures - medical intervention: lipoxation, mesotherapy, removal of ribs.
Charging in pictures for a thin waist
The most famous exercise for a thin waist and a flat belly on a well-established legend invented A. Schwarznegger, called Vacuum. Simple, but very effective, the essence is that in the breath we slowly pull the stomach and as if we strive to get the spine to the navel, on exhalation - let go, but the muscles of the press do not weaken. Exercise can be done anywhere and occasionally, even during spuning of the nose. To get a visible result in a short time, it is recommended to perform up to 50 approaches per day 5-10 times. To enhance the effect, retract / let the belly can be in position standing on all fours or sitting on a chair, the back is straight.
Exercises for a fine waist, in the photo Mr. Perfection performs a vacuum exercise
Performing a daily simple complex of 6 exercises, the first workout results you will notice in a week, perform quickly, under rhythmic music:
Useful advice: home workout can be continued on the health disk and twist 10 minutes of the hoop.
Modern Julachup massage pimples and magnets will speed up the process of formation of a thin waist
Significantly correcting the figure will help yoga for a flat abdomen and a thin waist, a lesson is presented on the video how to do the exercises.
In the next video, other effective exercises for a thin waist are presented, video instructions will help you to diversify the home complex of physical exertion.
To maximize the simulation of a thin waist to house workouts, add classes in the hall. Here the instructor will select the necessary set of exercises based on the characteristics of your complexation, physical fitness and health status.
To achieve a thin waist in the hall should exclude the following types of loads:
A set of training for a flat abdomen and a thin waist in the gym should be selected individually
The main rule for weight loss - more calories should be spent than consume. Therefore, an important part of the complex, how to make a thin waist at home, is the proper nutrition and stimulation of the body to splitting fat cells. And if the average person consumes 2000 kcalion, then for a thin waist and a flat belly, this quantity should be cut to 1000-1500 kcalion.
Tip: 60% of calories from the diet should be used to 16 hours, the remaining 40 - to 20 hours.
All diets for a thin waist are built according to one principle: we exclude fat and flour, we remove products containing carbohydrates, glucose from food, we build a diet on protein, fiber and fat-burning products.
Table of useful products for a thin waist
Where to look for a squirrel: turkey, chicken breast, veal, beans, cod, polytai, tuna, low-fat salmon, squid, shrimp, low-fat milk food.
Sources of fiber: bran, soybeans, wholegrain bread, brown rice, lentils, almost all greens, white cabbage, broccoli, apples, grapefruit.
Top products burning fats that improve exchange processes and cleaning Organism: ginger, cinnamon, white cabbage, cucumbers, raspberries, green tea, apples, pears, pineapple fresh, red burning pepper.
In the morning, a diet for a flat belly and a thin waist should begin with a glass of pure water, it is better to brew ½ h. Cinnamon boiling water, wait until you cool and stir. Honey, for greater effect, cinnamon can be mixed with ½ tsp. grated ginger.
After 20-30 minutes, it is useful to have breakfast oatmeal on dilute milk or water with berries. To diversify the menu, you can alternate, and in the morning of another day to eat 2 boiled eggs with a fresh tomature or cucumber. At the end of breakfast - green tea.
Oatmeal charges energy for all day
Important: All products for a thin waist should be prepared for a couple or boil, let's say the grill without oil.
Over the years, the body closes extra kilograms, salts, toxins, slags, get rid of which is very difficult. It is necessary to give an impetus to start the body to act, but before it needs to be examined and obtaining medical recommendations.
For cleansing and improving metabolism: a degreased milk with cinnamon, collapse is collected or hay, linen flour of large grinding, infused on kefir, green and ginger tea, water with honey, apple vinegar and cinnamon. To speed up the process, you can take tea for weight loss, for example, based on Karcada - Redrslim, or an Aüperdic drug - Zenslim, preparations with vegetable additives - Reaeks, tea - Swallow Flying. You can buy in a pharmacy or online store. All means are relaxingly on the intestines, so take them with caution, so as not to harm health and do not reject the nest on the toilet.
Products that stimulate the exchange of the body helps to form a thin waist
It is useful to know: in sports nutrition stores you can buy preparations - fat burners, the choice is huge, the consultant will tell the best option for you.
For wraps: The best masks for a thin waist are made on the basis of liquid honey, you can add to it:
The mask is applied to a uniform layer on problem areas and wrapped with a food film. Keep 20-30 minutes, you can do home.
Girls with a thin waist, who leave their loss reviews, say it is good for an elegant and beautiful figure to make masks from blue clay and seaweed.
Wraps help to get rid of 20-50 mm for the procedure
House for a thin waist should be made of a tweezky massage: apply some oil, and better anti-cellulite cream and fingers, as it were, pour fat deposits, not to bruises, but noticeable. Baths with salt or magnesia also help to quickly remove extra centimeters and become the owner of a thin waist.
Salon treatments for a thin waist: Charcot shower, hydro and manual massage, microtok, thalalao, mesotherapy - improve lymphotock and blood circulation, launch lipos, contribute to the elasticity and elasticity of the skin.
Of course, you can walk in the corset 23 hours a day, which is also very effective for a thin waist, straightens posture, but most people bring physical suffering.
Thin waist, photos before and after a set of measures
We offered several very effective means and procedures that will help to form a thin waist and a flat belly, remove the sides and cellulite. All events should be performed regularly, in the complex, only so you can achieve a visible result.
Beautiful, thin waist, flat belly, no sides - all this is the subject of lust of almost any lady at all times. Alas, it's not so easy and not every one.
Let's figure out what exercises will be useful for a thin waist and a flat belly at home and in the hall to do to reduce the volume, and which is not!
The bone is wide will help you to achieve your dreams of your dreams: without stress and mistakes - we divide myths in the fluff and dust!
Let us back down the old standards 90-60-90, hourglass and all this and let's think about how much the waist ideally should be with you, given your unique parameters, for example, growth. This digit is equal 70% of breast and thighs. For example, if the upper and lower parameters are 100 cm, which is the norm when height 170-175 cm, the waist amount should be approximately 70 cm, but not 60.
So strive to make that waist, which is beautiful and slender for you. What is the sense to look at the waist of some model if you are 20 cm below? ..
Never put yourself a task to do something like someone! You simply fail: because all people are unique and good in their diversity.
In our super cool article (there is a diet for abdomen, etc.) we disassemble absolutely all myths associated with weight loss in the field of waist and came scientificly to the conclusion: the only thing we can do to reduce the sides, belly and waist - It is losing weight and change the proportions!
Those. On the fact, all the best effective exercises for sides, narrow, thin waist, a flat belly - this exercises for the whole body that will allow you to burn calories and as a result to lose weight!
The most common mistake of women - Throwing all the strength to training the muscles of the press, forgetting about other zones and missing such important factors, such as the type of figure and genetic predisposition.
To understand how to reduce and remove the stomach, and also get rid of sides, it is worth paying attention to the following:
Back muscles and posture - If you straighten your back, you can see that the belly becomes slimmer. To posture was straight constantly, it is important to strengthen your back muscles. Yoga and special exercises are suitable for this purpose.
Internal Abdominal Press Muscle- Sometimes they do not cope with their function on the retention of the organs, because of this, the effect of a convex, hanging abdomen is created.
Yet again type of Figure- Girls with the bodies "Apple" (narrow shoulders and hips, a wide waist), "Rectangle" (width of the shoulders, waist and hip is about the same) and a triangle (wide shoulders and narrow thighs) can be harmonized by the physique, media erases honeycomb or shoulders.
This will visually bring the figure to the feminine "sand-hour". It is also worth picking up clothes pushing out from the characteristics of the body structure, hiding shortcomings and emphasizing the advantages.
So how to make yourself a subtle bend? As we constantly repeat: in fact, local fat burning is categorically impossible! So there are no special exercises for weight loss, such as the press or for a narrow waist. When you lose weight, you will do it from your head to toe. Control and indicate the body where the amount of fat is burning, it is impossible to burn.
This is confirmed by one remarkable study. According to his results, in fat, which is located on top of the trained muscle, the local increase in lipolysis and blood flow occurs -
in 30 minutes of workout on 100 gr. Additional 0.6-2.1 milligrams of fat burned tissue.
If you have been "kicked up" on the sides of the excess 5 kg of fat, then for half an hour, pressing the press at best is mobilized over the norm 0.03-0.1 grams of fat from these 5 kg. You understand, the numbers are simply ridiculous!
Output: To remove fat from the abdomen and sides, it should be removed everywhere.
Alas, the absolute majority of people do not think so and is looking for a secret exercise for the waist, which will remove the sides, belly and any other problem zone. We need exercises to increase energy consumption, shine eye and tightening the figure, the food is more responsible for weight loss! However, this does not mean that it is not necessary to train.
It is necessary as much as: Healthy, a strong back will always come in handy!
It is necessary to select exercises, depending on their health, age and general medical records. Emphasis should be done on the tall-in exercises and on the abdominal press.
Before proceeding with the power exercises, be sure to do!
Support the press muscles in a tone using the following light exercises:
Slopes to the sides - The most important thing in this exercise for the waist, saving a straight back.
Straighten the spine, straighten your shoulders, strain the buttocks and the press. Make sure that the movement is performed only from side to side - it is impossible forward and reproduced. The tilt itself must be made due to the tension of the muscles of the press. Do not exercise with a load, as this will lead to an increase in oblique muscles.
Planck -if you do not have sports training or you suffer from excess weight, perform a simplified bar.
Pull your hands forward and go on the palms and socks of feet to the floor. The elbows at the same time should not bend, and the buttocks are to succumb. Back and legs should be a straight line.
Mill- Stand straight, put your legs on the width of the shoulders, bend the housing at the right angle forward.
The chest must be located in parallel to the floor. Divide your arms to the sides, take a deep breath and in exhale tap the brush left hand to the right leg, without bending the knees. At the time when one hand goes down, the other should be left behind the back. Such an exercise is not only for the waist - it will also lead to the tone of the muscles of the hands, back and abdomen.
Rotation housing- Place your hands at the edges of the stick and look in front of you while driving. The amplitude of the movement must be maximum. Back straight. Spine is located vertically.
Squats- The classic depth of the squat is limited by the moment when the hips become parallel to the floor. If there is a task of pumping the muscles of hip and buttocks, in order to balance them with the waist, you need to make a deeper critic.
Jumping with a rope- This is a good way to make Cardio training at home.
Of course, doing in the gym, much easier to choose exercises for a thin waist. To make a waist visually thinner - pay attention to the development of the shoulder belt, the beads and buttocks.
Remember, no magical ultra effectively exercise complexes for a thin waist and belly do not exist. Most ways offered on the Internet are absolutely useless in the matter of reducing the waist and eliminate the sides.
Exercises for shoulders:
Exercises for hip and buttocks:
The best, simple and most effective exercise for sides, abdomen and a thin waist: this ...! Because it involves almost all muscle groups, improves your posture and burns enough calories!
So, you can engage at home yoga for flat abdomen and a thin waist. Before performing asan, you will definitely warm up and prepare the muscles - it will help to avoid injuries. The room temperature should be comfortable, and the air is clean and fresh.
Follow not only the position of the body, but also for breathing, as it is possible to completely relax and take the right pose.
The most effective asanas for the waist are:
Yoga promotes not only muscle strengthening - it also strengthens the nervous system and helps to reset stress.
Perform the asans smoothly and carefully! It is best to carry out the first lesson under the guidance of the instructor!
How to write on the packs of these disks: "The best exercise for slimming belly and perfect waist - we remove the belly, make a thin waist of the house"!
You know, it is already sounding to puttingly suspiciously. But in general, its use allows you to slightly increase calorie consumption, as well as picking in the nose, for example. True, this is not the best way to spend energy due to a number of reasons:
Boring occupation.
With a probability of 80%, you consider training after 1-2 weeks. But for weight loss of such a term is not enough, because to achieve a significant reduction in body fat, you need to train at least a few months.
Microscopic calorie consumption!
On the Internet they write that the health disk burns to 500 kcal per hour. It is a lie - so much energy is consumed when running at speeds above average, but there you are working with all the muscles, breathe often, sweating. And here are standing on the disk and turn the booty. Naturally, energy consumption cannot be so huge.
Small duration of training.
Most women train no more than 20-30 minutes and not every day: they know, they will burn the calories 100-120.
There is an opinion that the health disk is good to reduce the volume and formation of the waist, the sides and slimming of the abdomen. "Way where we will do?" 🙂 It is in these places that, according to a legend, this device is primarily burning fat.
Such fairy tales can be heard about many sports shells, some exercises and even food products. Unfortunately, you have to repeat: It is impossible to burn fat where he interferes. Fat leaves only with a calorie deficiency. Where to take it first - the body will decide without your participation. So this exercise for the waist is useless.
We will not even restore the shadow on the woven. Okisiz- This is a respiratory gymnastics, she will definitely want to lose weight, and body inflexus with vacuum. Our advice: Cut the diet KBSU, live an active life and go to the hall - just breathing the air you will not lose weight.
Once again briefly: Okisiz, Bodiflex and Vacuum to reduce the abdomen at home are not suitable!
Hypertrophied misspose muscles look beautiful and sexy on a male body, however, women upsets such a result of training. To avoid hypertrophy of the scythe muscle of the press, you do not need to pump them during the period of obtaining priority calorie.
It is necessary to understand what types of exercise complexes are aimed at the growth of these muscles and eliminate them from their training. To harmonize the proportions of the body, it makes sense to work on the widest muscles of the back and do exercises on the buttocks and hips.
Let's wonder what kind of exercise complexes it will not be exactly possible to reduce the waist:
If you doubt about performing a particular exercise (for the waist it or not) - consult with the trainer and find out how it will affect the muscle muscles.
Let's summarize, and once again we note the main theses on how to reduce the waist and what exercises for the waist to choose:
Many fair sex representatives over time are faced with changes occurring in appearance, and especially in silhouette. This is connected not only with age, but also with maternity. Most women after giving births have to say goodbye to the waist. To return the shape of the hourglass, it is not necessary to find the time in its schedule to visit the gym. There are many exercises intended for fulfilling at home.
Fasciation during pregnancy increases in volume and becomes much stronger. This is due to the fact that it performs the function of maintaining the abdomen. After childbirth, as a rule, fascia does not acquire its former shape, that is, it remains thickened. This is due to the fact that at the same time get rid of the excess weight, and return the waist former girth is very difficult.
In order not to experience discomfort from the nearest neutrition, to forget finally about the problem of "hasty ears", it is recommended to master a fairly simple design of the exercise, compiled by a professional fitness trainer. This training is ideal for women suffering from constant bloating, weight gain in the field of waist. Just returning a tight belly, you can regain confidence again.
The causes of increasing body weight are different. First of all, they are due to strong stresses, a violation of hormonal background, frequent snacks in trying to "getting up" experiences, maintaining a predominantly sitting lifestyle. Even doing fitness, many focus their attention on buttocks, legs and other parts of the body, but do not deal with the waist.
All listed factors, of course, play a significant role in the appearance of body fat in the abdomen, sides, backs. There is also a physiological feature of a person associated with the strength of gravity and the exposure that it has on the spine, connective tissues. Its role in the process of "increasing" the waist area is quite a weight.
The mass of the upper part of the body in aggregate with the power of gravity leads to the fact that the existing space between the femur bones and ribs begins to decrease, the waist line becomes shorter and less pronounced. This process is negatively reflected in the internal organs, muscles, fat stupor, skin.
They start literally to write down in different directions, which does not like the best way to appear both at the appearance and feelings makes a person feel much thicker than it really is. This does not pass without a trace, but negatively affects the system of digestion, metabolism, blood circulation and oxygen saturation, condition and function of internal organs. The result of all this becomes such problems as the bloating, overweight.
The presence of a free space in the abdomen leads to stabilization of blood circulation, contributes to the normalization of digestion. The result is that the waist becomes more pronounced outlines, "Puzo" ceases to stand out forward. In addition, a person begins to feel the tide of energy, feel more comfortable and physically, and morally.
In everyday life, unfortunately, only the units are thinking about how the sedentary lifestyle, which mainly leads all modern people, is negatively reflected not only on the weight, but also on the waist line. The presence of some stiffness and tension has no less importance, which is reflected even in gait.
The gait from constantly concerned people is deprived of any grace and grace. It can not be reflected in the state of fascia. Lightweight and weightless steps, on the contrary, force the connective tissues to work constantly. Without making special efforts, a person with an "elegant" gait manifests the muscles in the tone, which allows you to quickly get rid of toxins, stress, nervous voltage.
Every day the average person makes about 5900 steps. If you invest in each more energy, moving correctly, then the fabrics and organs will begin to get more oxygen, and the waist will become much thinner.
Fascia is a peculiar thin connecting fabric, located directly under the skin, enveloping each individual muscle, "restraining" organs and fabrics in their places, which gives the body. A similar thin fibular layer sees on chicken breast every mistress when it prepares white meat.
Healthy fascia has a type of transparent film. Against the background of an unstable emotional background, stress, incorrect posture, inactive lifestyle, injuries, it is compacted, it becomes much shorter and the tight. Restrictions that appear in motion provoke a large number of toxins in the fascia, accumulating in peculiar pockets on the waist. This process is reversible.
Fascia compliance allows you to return this "shell" for the previous form. It is enough to conduct an active lifestyle, perform exercises and workouts that allow you to remove toxins accumulated in the waist area to give silhouette attractiveness.
The waist is literally every person, regardless of gender and age. The difference lies in girth due to genetic predisposition, body structure. Some people from nature have a thin waist, and others, on the contrary, is initially wider. It is simply impossible to correct this physiological feature. This applies to the creation of a figure with ideal proportions.
Exercises on the waist reduction reduction allow to achieve the most optimal result, that is, exactly the starting point that each woman is endowed with nature, as well as maintain the muscles of the abdomen in a tone, which is definitely decorating silhouettes. Particularly effective classes with a rolller - foam roller.
This sports equipment for myofascial release is a moderate and gentle stretching, which has a strong effect on body tissue. Classes with roller roller contribute to an increase in circulation in joints and tissues, eliminate stress, help relax. The effect of roller is comparable only with a deep massage. It "breaks out" stagnant toxins, even scarsing tissue, giving a greater elegance with muscle structure.
Thanks to Roller, the main and hard-to-reach muscles are included in the work, which is impossible to achieve in the fulfillment of most exercises both in Cardio training and in gymnastics. In training with roller, the favorite and well-known exercises are perfectly combined. You can do at any suitable time without having any restrictions in choosing a place.
It is three blocks, each of which has its own orientation, allows to work out a particular muscle group.
Allowed to reveal the chest, use intercostal muscles, stimulate blood circulation in the lungs, feel significant relief in the process of breathing. Thanks to such slopes, you can get rid of the feeling of concern, facilitate the attacks of both allergies and asthma.
Performance:
At least 5 repeats are performed on each side.
Perfectly warms the lumbar region and the spine. Release the fascia torso.
Performance:
The main thing is to ensure that the legs remain all the time fixed. On each side they make five turns.
Allows you to quickly eliminate the voltage, it helps to reduce the amount of salt sediments, which accumulate in the upper area of \u200b\u200bthe back, relax the cheerful top vertebra, lead to the tone of the neck department. Exercise helps to improve posture, gives calm.
Performance:
It is impossible to drop too low. This will create an excessive load on the vertebrae and discs.
It helps to reduce side tension and compression against the background of stimulating the lymphatic drainage.
Performance:
Make at least 8 times in the left and right side.
The use of the diaphragm allows you to increase the volume of oxygen consumed, which speeds up the process of fat burning, increases the metabolic rate, slows down aging. The exercise eliminates the feeling of gravity in the shoulders, relieves pain from the cervical.
Performance:
The execution of this exercise allows you to get rid of tension and discomfort in the intestine, align the muscles on the stomach.
Make from 8 to 10 repetitions.
Due to the implementation of turns from the body, toxins are derived, there is an increase in the space between the ribs and the femuric joints.
Performance:
Similar to the previous one, but the oblique joints of the knee joints are added to the floor, which allows you to heat the muscles in the abdomen, contributes to the stretching of the waist.
For each side there are at least 3 approaches.
Stimulates oxygen saturation, helps to work cervical, shoulder, breast muscles, spine. Very useful for posture.
Performance:
Make a "snow angel" 8-10 times.
This exercise is also aimed at expanding the space between the ribs and the thighs, removes the load from the sporing department.
Performance:
Repeat the entire cycle of action at least 8 repetitions.
It allows you to stimulate the lymphatic system, increasing the tone of internal organs and major muscle groups. Exercise has a beneficial effect on the fascia of the lower area of \u200b\u200bthe back.
Performance:
The main thing is to control so that the spine does not shift and not straightened.
Make 8-10 repetitions.
Exercise is aimed at strengthening, elongation, toning of neck, shoulders, forearm, buttocks, top of the back. It contributes to the straightening of the spine, creating space between hips and ribs. The effect of stretching allows you to feel higher, normalizes digestion.
Reiteration:
The exercise is aimed at lengthening, giving compactness and strengthen the lateral muscles, which are necessary to maintain the spine in the right position, reduce the negative effect of pressure with gravity.
Performance:
And left, and right away from 8 and to 10 repetitions.
Thanks to the abdomen, toxins are published, the body is updated, which helps to make the waist already.
Performance:
Make at least 8 "shells".
The presented complex is not intended to obtain an Osin waist, but allows you to give this area the size of the physiological structure, maintain muscles and the body in a tone.
How to make a thin waist and a flat belly - a question, exciting the minds of many women. It is clear that one dream of a beautiful and tightened figure is not enough, you need a whole set of events that promotes weight loss - diet, sports, special exercises for a thin waist and flat abdomen, wrapping, additives, stimulating metabolism and burning fatty sediments. In the article, we will consider all possible ways of weight loss and tell some useful tips, recipes and exercises, how to make the waist fine, the stomach is flat, and the figure is elegant and tightened.
With regular execution of the entire complex of measures to form a thin waist, the results become visible in a week
The main tasks that need to be performed willing to achieve a flat abdomen and a thin waist:
There will be several basic rules in this, how to make the waist fine, and the figure is tightened:
In particularly difficult situations, it is not without radical measures - medical intervention: lipoxation, mesotherapy, removal of ribs.
Charging in pictures for a thin waist
The most famous exercise for a thin waist and a flat belly on a well-established legend invented A. Schwarznegger, called Vacuum. Simple, but very effective, the essence is that in the breath we slowly pull the stomach and as if we strive to get the spine to the navel, on exhalation - let go, but the muscles of the press do not weaken. Exercise can be done anywhere and occasionally, even during spuning of the nose. To get a visible result in a short time, it is recommended to perform up to 50 approaches per day 5-10 times. To enhance the effect, retract / let the belly can be in position standing on all fours or sitting on a chair, the back is straight.
Exercises for a fine waist, in the photo Mr. Perfection performs a vacuum exercise
Performing a daily simple complex of 6 exercises, the first workout results you will notice in a week, perform quickly, under rhythmic music:
Useful advice: home workout can be continued on the health disk and twist 10 minutes of the hoop.
Modern Julachup massage pimples and magnets will speed up the process of formation of a thin waist
Significantly correcting the figure will help yoga for a flat abdomen and a thin waist, a lesson is presented on the video how to do the exercises.
In the next video, other effective exercises for a thin waist are presented, video instructions will help you to diversify the home complex of physical exertion.
To maximize the simulation of a thin waist to house workouts, add classes in the hall. Here the instructor will select the necessary set of exercises based on the characteristics of your complexation, physical fitness and health status.
To achieve a thin waist in the hall should exclude the following types of loads:
A set of training for a flat abdomen and a thin waist in the gym should be selected individually
The main rule for weight loss - more calories should be spent than consume. Therefore, an important part of the complex, how to make a thin waist at home, is the proper nutrition and stimulation of the body to splitting fat cells. And if the average person consumes 2000 kcalion, then for a thin waist and a flat belly, this quantity should be cut to 1000-1500 kcalion.
Tip: 60% of calories from the diet should be used to 16 hours, the remaining 40 - to 20 hours.
All diets for a thin waist are built according to one principle: we exclude fat and flour, we remove products containing carbohydrates, glucose from food, we build a diet on protein, fiber and fat-burning products.
Table of useful products for a thin waist
Where to look for a squirrel: turkey, chicken breast, veal, beans, cod, polytai, tuna, low-fat salmon, squid, shrimp, low-fat milk food.
Sources of fiber: bran, soybeans, wholegrain bread, brown rice, lentils, almost all greens, white cabbage, broccoli, apples, grapefruit.
Top products burning fats that improve exchange processes and cleaning Organism: ginger, cinnamon, white cabbage, cucumbers, raspberries, green tea, apples, pears, pineapple fresh, red burning pepper.
In the morning, a diet for a flat belly and a thin waist should begin with a glass of pure water, it is better to brew ½ h. Cinnamon boiling water, wait until you cool and stir. Honey, for greater effect, cinnamon can be mixed with ½ tsp. grated ginger.
After 20-30 minutes, it is useful to have breakfast oatmeal on dilute milk or water with berries. To diversify the menu, you can alternate, and in the morning of another day to eat 2 boiled eggs with a fresh tomature or cucumber. At the end of breakfast - green tea.
Oatmeal charges energy for all day
Important: All products for a thin waist should be prepared for a couple or boil, let's say the grill without oil.
Over the years, the body closes extra kilograms, salts, toxins, slags, get rid of which is very difficult. It is necessary to give an impetus to start the body to act, but before it needs to be examined and obtaining medical recommendations.
For cleansing and improving metabolism: a degreased milk with cinnamon, collapse is collected or hay, linen flour of large grinding, infused on kefir, green and ginger tea, water with honey, apple vinegar and cinnamon. To speed up the process, you can take tea for weight loss, for example, based on Karcada - Redrslim, or an Aüperdic drug - Zenslim, preparations with vegetable additives - Reaeks, tea - Swallow Flying. You can buy in a pharmacy or online store. All means are relaxingly on the intestines, so take them with caution, so as not to harm health and do not reject the nest on the toilet.
Products that stimulate the exchange of the body helps to form a thin waist
It is useful to know: in sports nutrition stores you can buy preparations - fat burners, the choice is huge, the consultant will tell the best option for you.
For wraps: The best masks for a thin waist are made on the basis of liquid honey, you can add to it:
The mask is applied to a uniform layer on problem areas and wrapped with a food film. Keep 20-30 minutes, you can do home.
Girls with a thin waist, who leave their loss reviews, say it is good for an elegant and beautiful figure to make masks from blue clay and seaweed.
Wraps help to get rid of 20-50 mm for the procedure
House for a thin waist should be made of a tweezky massage: apply some oil, and better anti-cellulite cream and fingers, as it were, pour fat deposits, not to bruises, but noticeable. Baths with salt or magnesia also help to quickly remove extra centimeters and become the owner of a thin waist.
Salon treatments for a thin waist: Charcot shower, hydro and manual massage, microtok, thalalao, mesotherapy - improve lymphotock and blood circulation, launch lipos, contribute to the elasticity and elasticity of the skin.
Of course, you can walk in the corset 23 hours a day, which is also very effective for a thin waist, straightens posture, but most people bring physical suffering.
Thin waist, photos before and after a set of measures
We offered several very effective means and procedures that will help to form a thin waist and a flat belly, remove the sides and cellulite. All events should be performed regularly, in the complex, only so you can achieve a visible result.
Standards of women's beauty are quite impermanent, and at different times the reference parameters increased, then decreased with enviable regularity. Permanent remained only the proportions in which the waist was the most subtle site. Nothing has changed now, because every woman dreams of becoming the owner of a thin, "aspen" waist. The problem is only that this part of the body is most inclined to change its parameters and it is on it that it appears first. Of course, some of the luckies received such a valuable gift from nature, however, for the majority, it is still a grave work, an integral part of which exercises become exercises to reduce the waist.
For many, in matters of the thickness of the waist, the ideal was the girls of Ping AP, which captivated with their forms of absolutely all men from half a century. However, in this situation, the principle "the smaller the better" is not entirely faithful, since the nature is intended to be completely different proportions. Therefore, before starting to go out with diet and spend the night on simulators, it is worth finding out to which volume it is necessary to strive to you.
Options for calculating two. The first works, provided that the volume of the hips and breasts is not identical, then as close as possible. In this case, the waist amount will be 70% of the same indicator on the hips and chest. In the second embodiment, to comply with the ideal proportions, it is necessary to take 100 from growth, of course the calculations are carried out in centimeters. Therefore, the "ideal" 60 cm will look harmoniously only among girls whose growth does not exceed 160 cm. Here many will want to argue, because the top models have a much greater growth, and their parameters tend to 90-60-90, or less. But. The figures of the podium beauties are far from proportional "hourglass" and despite the obvious thinness, even they regularly perform exercises for the waist and sides.
However, there are situations when even with maximum efforts to achieve the desired result will not work. In most cases, this is due to the peculiarities of the physique and heredity. Having a wide large bone to achieve the fragility of the statute will be almost impossible, as in the case when the distance between the hips and ribs is quite small. Another difficulty on the way to a slim waist can be a hormonal background. The abundance of male hormones does not give the body to gain female refinement and fragility. However, do not hurry to fall into despair and let everything on samonek, you can simply support yourself in good shape.
The desire to quickly achieve the desired effect leads to the fact that the most difficult exercises are selected, which are often not as effective, and only remove from the target. Exercises for the fine waist will give their result only when performing certain rules.
The first thing worth paying attention is extra fat, it is necessary to get rid of it first of all, and only then start working with the muscles, otherwise under the layer of soft fat, even superpoted muscles will not be noticeable. For this, it is important to correctly distribute the load, combining the power and cardion loads during training. And of course diet. Otherwise, the soft layer will never leave. It is not necessary to abandon the main dishes, moving to apples and kefir, but sweets, baking and fried in the near future you are not friends.
Proper preparation and completion of the training will get rid of the crepes and damage to the muscles. Therefore, the iron rule must become warming up before occupation and stretching after.
An erroneous is the opinion of the majority that it is possible to achieve good results exclusively shaking the press and performing slopes. The latter is undoubtedly effective, but rather for heating than as the main load. Since so we can simply pump the side muscles of the press without reducing the volumes of any centimeter. Press of course one of the best exercises for a thin waist and a flat belly , but carried away, we can again throw the muscles, which will only lead to the expansion of the waist.
The fastest, but too short-term results can be obtained in just a couple of minutes: it is enough to wear a corset. But this option is only suitable for entering into light, and for constant wearing is completely unacceptable. If you are ready for permanent and long-term classes, you can safely acquire Hula HUU, or the hoop, as we got used to calling us. This is one of the most efficient exercises for the waist at home. , but starting to him need to be prepared for the fact that it will still have to work long enough, because the duration of one lesson should be at least an hour.
Of course, take the most difficult inventory and turn it as long as possible, because you just earn a multiple hematoma, then think of it away. The load should increase gradually, respectively, the weight of the circle, and the workout duration at first should be minimal. Start at least from fifteen minutes, adding with each time as far as possible and after a month and a half regular work, you can feel their result on yourself.
Another helper is a gymnastic disc, thanks to which the easiest to perform twisting. Despite the seeming ease of exercises, you still need to start with 20 repetitions, since the muscles in this area are worked out quite quickly.
Fitball will help to make classes more diverse, besides, it will significantly reduce the load on his feet. They are performed as follows.
Twist . Right position: lying on the back, legs at right angles are laid on the ball, the loin is tightly pressed to the floor, hands behind head in the castle.
Straightening the muscles of the press lifting their head and chest, the chin at the same time raised. We start with 15 repetitions.
Boose twisting . IP: The belt is tightly pressed against the phytball, legs on the floor at a right angle, compressed in the arms of the hands pressed to the region of the clavicle.
Straightening the muscles of the press, stretch your hand to the opposite knee, trying to make the maximum amplitude of the movement. One complex consists of four masks by each hand. It is necessary to make at least three repetitions of the complex with a break in a couple of minutes.
I.P.: Legs on the width of the shoulders, hands closed on the back of the back.
Do not take off the feet from the floor, alternately leaning right and left. 1 Approach - at least 15 slopes in each direction. The second approach is done with a slightly closed legs. The number of slopes can be gradually increased.
IP: Lying on the floor, legs raise, forming a straight angle with the body. Hands along the housing palms down.
Slowly raise the pelvis for the maximum height, after which we return to its original position. Complete exercise, you can not completely lower the pelvis. We perform 2 approaches of 10 pods. If it is too big load, then you can start with 5.
Very effective exercise for the waist and the side of the famous "mill", but we modify it a little.
IP: Legs on the width of the shoulders, hands in the "Castle" on the back of the head.
We carry out the tilt forward, pull your hands with an elbow to the opposite knee. We perform 25 slopes in each direction. We try, not bending legs to reach the most.
Lifting case. Thus, we load the most and screw the press muscles.
IP: Lying on the floor, legs bent in the knees, the loin is tightly pressed to the floor, hands in the "Castle" on the back of the back, the chin "looks up" up.
Exhausted, tearing from the floor of the chest, most straining the press, on the breath we return to its original position. The number of lifts in the approach is gradually brought to 35, after which you can increase the number of approaches. If you do not put your head on the floor, you can enhance the load at times.
Top legs. This exercise will help to remove the sides on the waist quickly.
I.P.: Lying on the back, hands along the housing, legs are raised and bent in the knees.
Lying on the floor, alternately tilted bent legs to the right and left, trying to reach the floor as much as possible. Minimum number of repetitions - 15.
Getting Started for training, it is very important to understand that the main thing is not to postpone at once, but to regularly perform, even if not too much exercise. Training should be carried out at least every other day, and then they will be vital for you.
