thin waist makes the figure of a woman attractive and elegant, balancing the proportions of the body.It is effective even if your settings do not meet the standards of beauty.To achieve harmony and elegance, make a thin waist and a figure - feminine, you should eat right and, of course, exercise.Particular attention should be paid to so-called "problem areas" - stomach and sides.
Exercises for waist: effective training
recommended to start with a light warm-up exercises.It will prepare the muscles for more serious stress:
- Become smoothly and try to draw as much as possible, the stomach, and then stick out of it.This should be done as quickly as possible.This exercise will set the muscles to class, strengthen the blood circulation and supply of oxygen to the tissues.
- Within minutes, roll the hoop on the waist.Please keep it will be difficult, but eventually you will be easier and easier.After about a month of classes conventional hoop can be replaced by a weighted, in which the sand or other
- Stand up straight, feet shoulder-width position.Do circular rotation of the body, first the right, then - to the left.
- From a standing position do forward bends, back at the same time keep smooth.When the slopes, try to touch your palms to the floor.
- If you have a metal simulator "disk health" by turning it on for a few minutes and start the exercise.
set of exercises for the waist:
It is important to make the load on the upper part of the abdomen.Take a starting position lying on his back, his legs bend at the knees and lift your heels slightly off the floor.Hands place at the seams, or put it under his head.During this exercise is not helping himself with his hands.Lift up the body, and the shoulders and upper back should be possible to break away from the floor.Repeated as 15 times.It is recommended to do 3 to 6 sets.
Take a starting position standing with legs apart as possible.Bend your knees.Strain glutes, while carrying out sudden movements forward and then back to the starting position.Relax.Do this exercise 20 times.
Take the prone position on the floor, lift your head and knees bent legs.Hands clasp her knees and tighten them to himself.Feet at this time to create obstacles.In the beginning, classes were held in this position for about 5 minutes, and then increase the time.The most important thing during this exercise - you should feel tension in the muscles.If not, then you need to increase their efforts.
Take a starting position lying on the floor with legs crossed.Raise the leg up as much as possible, hands at this time relied on the floor.Palms can be kept back.Do the exercise 10-15 times.
Sit on a chair with his back to back, and take hold of the seat.Lift the chin and straighten the back as much as possible, at the same time lift the legs up.If you suddenly feel that the muscles of the lower back is too tense, so the legs are raised too high, they should be a little lower.Feet turn left and then right.The knees bend and lift to the chest, and then lower them to the starting position.Do 10-20 times for one approach over time the number should be increased.The optimal number of approaches - 3.
Starting position - lying on his left side.Move the weight on the bent at the elbow, left arm, and right in front of you and set the palm rest against the floor.The left leg should be positioned in front and slightly to the rear right.Lift your pelvis approximately 1 cm from the floor.Take a deep breath and as you exhale relax your muscles as much as possible on the left side of the body.Lift the hips as high as possible.Feet at the same time can not be divorced from the floor - only the thigh.Perform 30 repetitions for 3 sets on each leg.
Take original position sitting on the floor.Legs thus pull ahead and slightly bend.In the hands of a small pick up the goods.Suitable ball, small dumbbells, water bottles or sand.At a distance of 30 cm from the hips to the floor, place 2 sheets of paper.Twist the torso to the left, touching the load paper.Do the same with the rotation in the opposite direction.If you feel only slight tension and the load will seem inadequate, move the sheets Chud on.Do the exercise 30 times for each side.The optimal number of approaches - 4.
Take the starting position lying.Take a deep breath and as you exhale, try to reach the right knee to the elbow of his left hand.Do the exercise 15 times for each leg.Start with 3 sets and then gradually increase to 6.
Exercises to reduce the bulk of the side
Boca is the most problematic area in women.In most cases, they spoil the shape.Oil from these areas goes into the last turn, which complicates the situation.
So do not look for immediate results, even during exercise aimed at getting rid of the volumes in these areas.But after some time, the result will necessarily
- Take the starting position lying on his back.Hands are placed on the sides to help them during the exercise can not.Legs bend at the knees.Put your left foot to the right.Lift the body as high as you can, and turn right.This should feel a strong muscle tension.Take the starting position.Repeat in the opposite direction.Do 10 repetitions on each side.The number of approaches -4.
- Take the starting position lying on his stomach.Hands rest against the floor.Is lifted from the floor upper torso.Do variables body tilts to the right and to the left.At the same time the legs do not need to break away from the floor.Do the exercise 10 times.The number of approaches - 3.
Exercises for waist: Video
- Iron hoop waist
- How to reduce waist?
- How to make a thin waist?
exercises to reduce waist, it is desirable to combine with others. Physical exertion.For example, running or dancing.You will also need to stick to a diet low in protein and carbohydrates.Do not load your body!The optimum number of workouts in the gym should not exceed 3 per week.Home exercises you can devote more time to about an hour a day.If you strictly follow these guidelines, the result will not take long.