Most effective
The way to lose extra centimeters of your waist is to reduce
the amount of fat in the body.
To reduce belly fat on the abdomen you need to generate
what is called a calorie deficit.
This deficit is the same for everyone, since 1 kilogram of fat is
approximately 7700 calories. Creating a shortage of this amount of calories
means that you lose exactly 1 kilogram of weight.
You can achieve this by making changes to your
diet and regular performance of the following complex
exercise.
Reducing the size of your waist depends on the amount
cardiovascular loads and strength training for the core muscles,
which include the muscles of the lower back and abdomen.
Contents
A set of exercises for a thin waist
Pendulum
One of the most effective exercises to bring in
order area between waist and hips. Of course you can
perform it without burdens, but still get additional
advantages when using dumbbells of moderate weight – about 5
– 6 kg in each hand.
Stand straight, feet shoulder-width apart, arms with dumbbells
located on the sides. Holding the upper body in one
planes like a pendulum, go sideways until the dumbbell
about not reach the level of the knees. Strengthen the belly and
return to the starting position, and then slowly tilt
in the opposite direction. Repeat 10 times in each of
parties.
Lateral twisting
Lateral twisting являются одной из наиболее эффективных
loads to build a beautiful waistline.
Lie on your right side, legs bent at the knees, approximately at an angle
90 degrees (as above in the photo). Place your right hand on your left
place your hip and your left hand behind your head. Start pulling the body
up, as if you want to touch the elbow of the knee. Stay in
highest position for a moment and then sink to the floor.
Perform 10 – 15 repetitions and roll over.
Fitball twists
Fitball twists позволяют дополнительно сосредоточиться,
both on the upper and lower press, being one of the effective
Exercises for the waist.
Lie on the training ball in the lower back area, back and shoulders on
fitball, feet shoulder width on the floor, hands behind the head.
Exhale and slowly tear off the shoulders from the ball until you feel
muscle contraction in the abdomen. Hold for a few seconds, then
sink to the starting position. Repeat exercise 10-15
time.
Bicycle
The next helpers in the task of improving your waist is
a bicycle that strengthens the front abdominals. For this, lie down
on the back, arms behind the head, legs straightened and raised 20 cm from
gender, touch your opposite knee with the elbow and repeat
to the other side. Do 10 to 12 repetitions. Your legs
must imitate the movement of the pedals of the bike.
Interval training
Interval training являются одной из форм
cardiovascular exercises that allow you to burn large
calories and fat in just 20 to 25 minutes a day.
This type of training uses aerobic exercise intervals.
high and low intensity. High intensity phase which
must be performed with maximum effort, replaced by phase
rest, and performed at a pace that allows you
recover. Each interval can range from 30 seconds to
a few minutes, and depends on your energy and stamina.
Follow our set of exercises for a thin waist, paying
due attention to technology, and all you get. Good luck to you!
