Wanting regular form, the girls first of all, pay attention to their diet. Change diet is the right solution in this situation, however, get the perfect look with the help of the correction menu does not work.
Help to resolve the issue can be effective exercises for weight loss belly and hips at home for women. Today there is a whole range of influences, designed to improve the appearance of the shape in the area of life.
Reckless impact on the problem area is capable of bringing to the fact that the stomach not only does not decrease but may even increase. So, the experts are not absolutely recommend that you start thinking download press release until the excess weight with the life will not be removed. This will lead to an increase of the muscles, but not a reduction of the quantity of life. There are a number of other rules that must be followed to obtain perfect figure we'll talk about it later.
How to determine the excess weight
Often the fashionista refer to the state of the form too meticulously. In fact, it turns out that it is not necessary to reduce the weight, and running exercises can be considered only as a way to keep the shape. Today there are a number of ways to ensure that weight management is really necessary.
Understand if it is worth reduce the weight and adjust the area of the problem will help:
- the waist-hip ratio,
- the body mass index,
- waist circumference.
Develop the measurements you need to verify the size of waist and hips. It is necessary to measure the narrowest part of the waist and the widest part of the hips. The values must be divided. If the final result is 8.0 or more, there is a high risk of cardiovascular disease. In this case, the girl urgently needs to adjust the menu and start playing a sport.
Another way – the definition of body mass index. The figure represents the number of kg, 2 times divided by the amount of growth.
If the resulting value is equal to:
- less than 16 – the deficit of mass of the body,
- 16-18,5 – underweight,
- 18.5 to 25 – normal weight
- 25-30 overweight,
- 30-35 – degree of obesity 1,
- 35-40 – obesity grade 2,
- more than 40 obesity grade 3.
The final test, which helps determine if it is worthwhile to begin to reduce the weight, measure the circumference of the waist. To perform the procedure you need to take a measuring tape and measure your belly and protruding boca at the level of the navel. When this need to breathe, as usual. If the resulting value is equal to 86 cm, the urgent need to create a training program, adjust the menu and proceed to implementation.
Effective gymnastics complex
For the exercises went ahead, do some sport, it is necessary to correctly. For the impact on the muscle has given in direct, the lessons must be regular. Training is required for 30-60 minutes a couple of times a week. Help reduce weight can and effective way of charging for weight loss. The girl should take for rule to do it systematically, if you will use complex loads through time, the effect will not be.
Make fitness not just in the gym. To speed up the metabolic processes experts advise to leave the room and do outdoors. To reduce the weight, it can be applied not only to the usual aerobics.
The experts claim that the fastest way to burn fat allow you to intense twist to the correction of the belly. For this reason, it is better to give preference to them. Doing this type of fitness, the girl you train with the heart rate 60-85% of maximum heart rate. However, for the beginner as well complex is not suitable. Go to the intense load must be under the close supervision of a coach.
Get the perfect newspapers will help the following types of loads:
- walk
- exercise bike
- race
- swimming
Doing exercises for slimming the abdomen on the nature, the girl will not only improve the status of the form, but will receive a boost of energy and good mood.
If fashionista is suffering from back problems or joints, it is better to give preference to spinning classes or ellipsoid. You can only do this after a consultation with a specialist. We will study the situation and will tell you how to take action to reduce the waistline, but do not damage the health.
Do better with music, that allow you to create the right atmosphere and will help you to do more and more efficiently. We must not forget the warm-up. She will help you to prepare the muscles for the additional stress and minimizes the risk of injury and the appearance later of painful sensations. The same effect has a hitch.
Today there is an entire list of exercises, that allows you to adjust the area of the problem. Help the girl to give the fault to look perfect. However, we must not forget that you need to do regularly. Also, you get a perfect print will be possible only in the case in which fashionista can combine load with the diet, if not, reduce the weight does not work.
Twist
Need to take the following position: lie on your back, bend your legs and feet with this, put the entire surface of the floor. The hands you want to have for the head or crossed on the chest. When the posture is accepted, you will need a deep breath, as you exhale lift the trunk. Therefore, it is necessary to re-take a deep breath and get down to the starting position. During the action of who has the burden for the abdominal muscles.
Bike
Need to get down on the floor, hands behind the head, and concatenate the lock. Then the legs need to lift with a 30-degree angle and begin pedaling the pedal imaginary. The duration of approach time is 1 minute. After you have completed the impact on the printing and belly, it is necessary to return to the starting position, repeat several times. For an effective weight reduction duration of interruptions must be no longer than 2 minutes.
Twist with your feet raised
This complex helps to remove the fat of the belly, has performed in the following position: the girl lies down on her back, her legs lifting vertically upwards and crosses. Then you must perform the same movements, and the classic shots of the scene. Breath is necessary to do when you experience a lowering of the trunk and crossing her legs, output during execution of the lift. At the end of the operation it is necessary to return to the starting position. It is necessary to perform 10-15 times for 3 sets, which should make a row.
Tuk-tuk
Need to take the following position: lie down on a hard surface. Put your hands along the body, legs you want to lift above the floor and begin lightly hit their friend of a friend of 3-5 times. Via leg need lower gently 
back to starting position, perform 9 times.
Belt with shots of the scene
To take the standard position of the belt. Online goes next. Keep your body this position for 30 seconds. Then, if the breathing is not left without, going to the location side of the dashboard. Being in the grip position for 30 seconds, run on the other side.
Circular rotation
To take the correct position you need to lie on your back, hands behind the head, the legs bend at the knees and put your feet up. Slightly straining the press and tighten the lugs to the sides. Then, slowly, make a circle the upper part of the body and return to the starting position. The abdominal muscles all the time must be stressful. Repeat 5 times and 5 times in another direction.
Bending with the knees bent
Exercise has an impact on the abdominal muscles and the back. For its execution it is necessary to take the following position: rest your elbows on the floor and kneel. The legs should stay on the tip of the feet. By adopting the pose, you need to tighten and rip the knees from the floor, hold for 3 seconds and return to starting position. The back must try to keep a straight line. Repeat 10 times. Run 2 approach.
To lose weight faster, the girl must take a position and perform the appropriate actions. The previous steps, and complex, it is possible to make part of a daily charge.
The observance of simple recommendations presented in this article will allow you to the girl to save their printing and life in good shape, and gymnastics complex it is necessary to run just to keep the muscles toned.
The opinion of an expert
I want to say that the local theme of burning fat, the very "slippery" and causes a lot of controversy among nutritionists and coaches of fitness. Numerous studies have shown that physical exercise, the muscles in the desired area, but little affect the abbiategrasso. Yes, because the training sessions for the local acceleration of the blood circulation and lipolysis, but is so light that it almost does not affect the thickness of the fat.
Interesting results gave a study conducted in 2007. Has revealed that the premises of physical exercise can lead to greater weight loss in those regions, that a person is not trained.
So, if you are going to lose weight "at the local level", not to do the accent on the exercises, and pay attention to a correct diet. And be sure to take care of the cosmetic procedures. In combination with diet and exercise that will help you much faster to burn the fat in the right place. A good effect gives massage, wraps, hot and cold showers.
Remember, however, that the local slimming does not always give satisfactory results. Yes, you can lose a couple of inches, but not where expected.
Tips trainers
Coaches recommend to overweight people, and the folds of fat in the stomach area the time to monitor his state of health, but also the recourse to rules of loss of weight effectively and lead a healthy life.
Among the highlights are the following factors:
- During the consumption of food should be completely concentrating on it. It is important to think positive and not think negative things.
- Do not eat too much, you are very welcome, if table person stands up with a slight feeling of hunger.
- You need to practice a separate power supply to – eat 5-6 times per day.
- Make sure to drink during the night, a glass of low-fat yogurt.
- In the case of hunger, the pre should drink a glass of water. In the first place, the stomach fills up and is not showing any signs of immediate abuse of food. In the second place, often the sensation of thirst a person perceives wrongly – as the feeling of hunger.
- It is recommended that you find something interesting classes in furniture, hobby and passions that can replace boring workouts in the gym. When you need to perform light exercise – climb the stairs, walk more, wear purchase from the store to the hands and not with the walking movement.
- Religious people can read before each food consumption prayer. If this is not enough to just thank life for inherited a plate of food.
All the recommendations you can not forget, if you think positive. Can you lose weight with active life style, meetings with friends and dear people, interesting activities, and always having fun and smiling his radiant smile.
Reviews
"Lose the excess fat from your body is very difficult, and I think many will agree with me. With these effective and simple exercises are able to get rid of excess body fat. I spend in office for a little bit of time, but at least 2 times per day and observe a correct diet."
"I'm not a young lady and at my age the problem areas clearly visible and hiding them is almost impossible. The husband has advised to do every day. For your individual physical education I spend only 20 minutes every morning, and what do you think? The result is not made me wait. The abdominal muscles are strengthened and the excess fat has disappeared after 3 months."
"Even if you are a young girl, but the problems with the life I. What to do with them, I did not know. In the room is gone, only the legs pumped, but get rid of what I wanted, did not work. Every morning with mom has decided to make a torsion bar. I thought, honestly, that's not for me, but the result is also very good."