Wanting to correct the shape, girls first pay attention to your diet. The change of eating habits is the good solution in this situation, however, achieve the perfect look with the help of the correction of the map will not work.
Help to solve the problem can effective exercises for weight loss belly and sides at home for women. Today, there is a certain complex influences, designed to improve the appearance of the figure, in the neighborhood of the size.
Thoughtless impact on the problems of the area, could lead to the stomach is not only not diminished, but may even increase. Thus, the expert is not recommended to start mindlessly download press until excess weight with a waist size is not cleaned up. This will lead to muscle growth, but not a reduction in the size. There are other rules you must follow to achieve a perfect figure, and talk away.
How to determine the excess weight
Often, the fashionistas refer to the state forms too picky. In fact, it turns out that they do not need to reduce the weight and execution of the exercises can be seen as a way to maintain the shape. Today, there are a number of ways to ensure that the correction of the weights is really necessary.
Understand, is it worth it to reduce the weight and to adjust the scope of the problem will help:
- the ratio of waist and hip
- the body mass index,
- tower size.
Start the measurement to verify the format of the waist and hips. The need to measure the narrowest part of the waist and the widest part of the thighs. The values must be separated. If the final result is 8.0 or more, there is a high risk of cardiovascular disease. In this case, the girl needs an urgent need to adjust the menu and start to play sports.
Even a medium – determination of the body mass index. The indicator represents the number of kg, 2 times divided by the value of growth.
If the total value amounts to:
- under the age of 16 the deficit of mass of body,
- 16-18,5 – inadequate weight,
- The 18.5-25 – normal weight,
- 25-30 – overweight,
- 30 to 35 obesity 1 degree
- 35-40 – obesity of degree 2,
- more than 40 obesity grade 3.
The latest test that helps to determine the penalty to begin to reduce the weight, size measurement. To perform actions on the need to take the wheel and measure the belly and bulging out the sides at the level of the umbilicus. It is necessary to breathe, as usual. If the value rises to more than 86 cm, an urgent need to establish a training program, to adjust the menu and begin to run.
Effective gymnastics complex
For the exercises have been useful, to do sport, you need to correctly. To have an impact on the muscle gave the result, the sessions must be regular. Do the exercise you need within a period of 30 to 60 minutes several times per week. Help reduce weight can and effective support for weight loss. The girl should take for rule to do it systematically, if it is to use a set of loads through time, the effect will not be.
Practice fitness, you can not only in the gym. In order to speed up the metabolism, experts advise to leave the room and treat the outside. To reduce weight, you can apply a familiar set of exercises of aerobics.
The experts say that it is faster to burn fat can intense curl for the correction of the abdomen. For this reason, it is better to give preference to them. The pursuit of this view of fitness, the young girl will be training with the heart rate 60-85% of maximum heart rate. However, for beginners, this resort is not suitable. Spend an intense workload must clear the supervision of the coach.
Realize the ideal of the press to help these types of expenses:
- the walk
- bike
- jogging
- swimming
Continuing the execution of the exercise in order to lose weight in the stomach on the nature, the young girl is not only to improve the state of form, but they will receive a cheerful and good mood.
If the fashionista is suffering from back problems or joints, it is better to give preference to studies on the bike or the ellipsoid. You can treat only after consultation with a specialist. It will review the situation and tells you how to reduce your waist, but do not harm the health.
Do better to the music, it will create the right mood and help you to make longer and more efficiently. It is not necessary to forget and warm up. It will help you to prepare your muscles for the pursuit of the shocks and minimizes the risk of injury and the emergence of follow-up of the pain. The same effect has and a hitch.
Today, there are a whole series of exercises that allows you to adjust the extent of the problem. They will help the girl to inject the problem area a perfect look. However, we must not forget that you need to do regularly. In addition, to achieve the ideal of the press only succeed if the fashionista will combine the charge with the plan, in the contrary case, reduce weight does not work.
Curl
Need to take the following position: lie on your back, bend the legs and the feet upon this put the whole of the floor surface. The hand is necessary to have behind the head or crossed on the chest. When the posture is adopted, it is necessary to inhale deeply, and exhale, lift the torso. Then, it is necessary to take a deep breath and sink into its original position. In the time of the action of the man exerts a pressure on the muscles of the press.
Bike
Need to get down on the floor, hands go up in head, and concatenate the castle. And then the feet, you must lift at an angle of 30 degrees and start to turn imaginary pedal. The duration of a approach is 1 minute. After the end of the execution of the impact on the press and the belly, it is necessary to return to the starting position, then repeat several times. To effectively reduce the weight of the duration of the interruption must not exceed 2 minutes.
Rolling with the feet
This complex enables to remove belly fat, it is done in the following position: the girl lies on her back, legs raised to the vertical and intersect. Then, you must perform the same movements as in the classic twists and turns. Inhale, you have to do when lowering the torso and the crossing of the legs, the output at the time of the execution of the lift. After you have completed the steps needed to get back to its original position. You must do 10 to 15 times over the course of 3 approaches you need to do the following.
Tuk-tuk
Need to take the following position: lie on a firm surface. Hands to put along the body, the feet is necessary to lift above the ground and start to hit slightly against each other 3-5 times. Then, the feet must be carefully omitted 
to return to the starting position, perform 9 times.
Belt of twists and turns
Take the standard position of the belt. Watch it takes before. Keep the body in this position for 30 seconds. Then, if the breath is not out, put in a lateral position of the lath. Stay in a decision of the position for 30 seconds, do the other side.
Circular rotation
To adopt the correct position need to lie on the back, the hands go up in the head, the legs, bend the knees and put on the foot. Slightly soft to the press and tighten the ribs in towards the hips. And then, slowly, to make the tour of the upper part of the body and return to its initial position. The abdominal muscles all the time to be tense. Repeat 5 times and 5 times in the other direction.
Deflection with knees bent
Exercise has effects on the abdominal muscles and the back. For his performance, you should take the following position: supporting the elbows on the floor and bent knees. The feet should rest on the socks. Taking a pose, it is necessary to put in a big effort and tear the knees of the floor, hold 3 seconds and return to the starting position. The dos it is necessary to try to keep the straight line. Repeat 10 times. Perform 2 sets.
For more fast to lose weight, the young girl must take a position and perform the appropriate actions. The steps described above-sets can be part of the daily load.
The observance of simple recommendations presented in this article will allow the girl to keep their press and the size and shape of the gymnastics complex to be done only to keep the muscles in shape.
The opinion of an expert
I want to say that the subject local, the fat burning quite "slippery" and causes a lot of controversy among nutritionists and fitness coaches. Many studies have shown that exercise to train the muscles in the desired area, but little impact on the sis in the fat. Yes, because of the training sessions is local product of the acceleration of the blood circulation and lipolysis, but it is so insignificant, that has practically no influence on the thickness of the fat body.
Interesting results gave a study conducted in 2007. It showed that the premises of the physical load can lead to greater weight loss in the areas that person is not exercised.
Therefore, if you intend to lose weight locally", do not focus on the exercise, and pay attention to good nutrition. And necessarily take care of the premises, the cosmetic procedures. In a complex with a diet and exercises, they will help you much more quickly burn fat in the right place. A good effect gives massage, hot and cold, wraps, sensation showers.
Remember, however, that the thinning of the local does not always give satisfactory results. Yes, you can lose a few inches, but not where planned.
Tips for coaches
The coaches advise the people with excess weight and body fat folds in the belly area in time to follow their health status, as well as the recourse to the rules of effective weight-loss and a healthy lifestyle.
Among the great moments secrete of the following factors:
- During the consumption of food is necessary completely on her focus. It is important to think positively and not think about the negative things.
- You can not eat too much, is welcome, if, by reason of the person table rises with a slight feeling of hunger.
- You want to practice the separation of the meals – eating 5-6 times per day.
- Necessarily drink at night cup of low-fat yogurt.
- In the case of hunger you should drink a glass of water. First of all, the stomach fills up and does not signal the immediate use of food. Second, often, the feeling of the thirst of man perceives, wrongly, as the sensation of hunger.
- It is recommended to find interesting mobile – how recreation, which can replace the tedious workouts in the gym. It is advisable to carry out physical exercises, light – up stairs to walking, more walking, carrying the shopping bag in hand, and not walking in the car.
- Religious people can read before each use of the food of the prayer. If not, simply thank the life for legacy of a plate of food.
All of the recommendations of the forget, if thinking positively. You can lose weight on an active lifestyle – encounters with friends and family, many activities, and always happy and smiling her radiant smile.
Comments
"Lose the excess fat from your body is very difficult and I think many agree with me. With the help of these effective and simple exercises I could get rid of the excess fat. I pass on the load a little bit of time, but 2 times per day and complies with good nutrition."
"I am no longer the young lady and, at my age, the zones clearly visible, and hide virtually impossible. The husband was advised to do it every day. On his individual physical education, I spend only 20 minutes every morning and you think of it? The result forced me to wait. The abdominal muscles are intensified and the excess fat has gone more than 3 months."
"Even though I'm a girl, but problems with the size I also. What to do with them, I didn't know that. In the room gone, only the legs pumped, and here to get rid of what I wanted, has not worked. Every morning, mum has decided to make the curl and the bar. Thought, if honest, that I didn't enter, but the result is very good."