Desiring to adjust the figure, a girl in the first place to pay attention to your diet. Change of the usual diet is the right solution in this situation, however, reach the ideal appearance by using the correction menu does not work.
Help solve the problem can an effective exercise for weight loss belly and hips at home for women. Today is a whole complex of influences, intended for improving the appearance of the characters in the waist area.
Sustained impact on problem areas is able to lead to the fact that the stomach is not only will not decrease but may even increase. Thus, experts categorically do not recommend to start mindlessly pump the press until the moment until they lose weight from the waist will not be removed. This will result in muscle growth, but not to reduce the volume of the waist. There are also a number of other rules that must be followed to achieve the perfect figure, to talk about it further.
How to find the excess weight
Often fashion related to the condition of the figures too carefully. In fact, it turns out, that them is not at all necessary to reduce the weight and performing the exercise can be seen as a way to keep in shape. Today there are a number of ways to make sure that the correction weight is really necessary.
To understand whether it is worth it to reduce weight and modify the problem areas for you:
- the ratio of waist and hips,
- body mass index,
- the circumference of the waist.
Start the measurement is necessary to control the ratio of the size of the waist and hips. It is necessary to measure the narrow part of the waist and the widest part of the hips. The resulting value is to be divided. If the final result is 8.0 or more, there is a high risk of developing cardiovascular disease. In this case, the girl must quickly adapt to the menu and start to play sports.
Another way – definition of body mass index. The indicator is the number kg, 2 x split on the value of growth.
If the resulting value was:
- less 16 – the lack of body weight,
- 16-18,5 – underweight,
- 18.5 to 25-normal body weight,
- 25-30 – overweight,
- 30-35 – obesity 1 degree,
- 35-40 – obesity 2 degrees,
- over 40 – obesity 3 degrees.
The last test, which allows to determine, whether embarking on a weight loss, – measurement of waist circumference. For the implementation of the action it is necessary to take a roulette and measure the belly and bulging boca at the level of the navel. When you must breathe, as usual. If the resulting value has already reached 86 cm, an urgent need to assemble the exercise program, edit menu, and start to perform.
Effective gymnastic complex
To exercise went to the benefit of, the sport is needed to right. To make an impact on the muscles gave the outcome, the exercise should be regular. Practice is necessary in the course of 30-60 minutes a few times a week. Help reduce weight can and effective charging for weight loss. The girl must take the generally deal with this systematically, if you will be resorting to complex load through once, the effect will not be.
Engage in the fitness center, you can not only in the gym. To speed up the metabolic processes of the experts advise to leave the room and indulge in the open air. Reduce your weight, you can use not only the usual aerobics exercises.
Experts say that faster burn fat allow you to intense twisting for the correction of abdominal. For this reason, it is best to give preference to them. Catching this view, fitness, girl will train with the frequency of the heart rate 60-85% of maximum heart rate. However, for beginners it is this complex is not suitable. Go to the intense burden is necessary under the sharp supervision of a trainer.
Achieve the perfect print to help you the following types of loads:
- walk
- exercise bike
- run
- swimming
Monitor the implementation of exercise for weight loss belly in wild, the girl will not only improve the status of the characters, but also will have a charge of vivacity and good mood.
If fashion suffer from back problems or joints, it is better to give preference to strengthening on a stationary bike or ellipsoid. Engage is only possible after consultation with a specialist. Examine the situation and advise you on how to proceed to reduce the volume of the waist, but do not harm health.
Treat yourself better to the music, it allows you to create the right mood and help you exercise longer and more efficiently. We should not forget about warm-up. This will help prepare the muscles for the additional burden and minimizes the likelihood of injury and the emergence of the later of painful sensations. A similar effect and has a hitch.
Today there is a whole list of exercises, which allows you to adjust the problem areas. Help the girl to give the problem area a perfect look. But do not forget that the practice must be regularly. In addition, to achieve the perfect press can only, in that case, if a fashion compatible the load with the diet, otherwise, to weight loss is not possible.
Twisting
It is necessary to adopt the following position: lying on your back, bend and soles of the feet while giving the entire surface on the floor. Hands it is necessary to have on your head, or cross on the breast. When the correct posture is adopted, it is necessary to deeply inhale and on the exhalation lift the torso. You then need to again take a deep breath and go down to the starting position. During the event, the person develops pressure on the muscles of the press.
Round
Need to fall to the ground, hands behind my head, and concatenate the lock. Then the legs it is necessary to lift at an angle of 30 degrees and start twisting an imaginary pedal. The length of a single access is 1 minute. After the completion of the exposure in the press and the abdomen, it is necessary to return to the starting position, repeat several times. For effective weight loss the duration of the breaks should be no more than 2 minutes.
Twisting with the legs raised
This complex helps remove abdominal fat, it is executed in the following situation: the girl you lie on your back, legs, rises vertically upward and the cross. You then need to perform the same movements, which in the classic twists and turns. A deep breath is necessary to do when happens receding the hull and mating of the legs, the output – on the fly lifting. After the completion of the action it is necessary to return to its original position. It is necessary to perform 10-15 times during the 3 approaches that need to be done at a time.
Tuk-Tuk
It is necessary to adopt the following position: lying on a hard surface. Place your hands along the body, legs, it is necessary to lift above the floor and start to lightly punch them on yourself 3-5 times. Furthermore, the legs need to be carefully cut, 
after the return to the starting position, perform 9 times.
Holder with rotation
Adopt standard situation strips. Watch when it is necessary to forward. Hold body in this position for 30 seconds. Then, if the breath is not lost, go to the position of the side rails. State in the example position 30 seconds to run to the other side.
Circular rotation
To adopt the correct position it is necessary to lie on your back, hands behind head, legs bent at the knees and put on your feet. Lightly stretch the press and pull the ribs towards the hips. Then slowly make the circle of the upper part of the body and back to the starting position. Abs all the time to be tense. Repeat 5 times in one and 5 times in the opposite direction.
A criminal with squatting
Exercise has an effect on the abs and back. For its fulfilment it is necessary to take the following position: lean your elbows on the floor and stand on your knees. The feet must stand on the tips of the feet. The adoption of a position, it is necessary to push and tear the knees off the floor, hold out 3 seconds and return to starting position. Back it is necessary to try to keep straight. Repeat 10 times. Run 2 approaches.
To faster lose weight, the girl should properly have the desired position and perform the relevant action. Compliance with the above listed complexes, it is possible that a part of daily charging.
Adhering to the simple recommendations outlined in this article allows the girl to save your print and passport in great shape, and a gymnastic complex need only carry out to maintain the muscles in good shape.
Expert opinion
I want to say that the topic of local weight loss quite "slippery" and causes a lot of disputes among nutritionists and fitness trainers. Numerous studies have shown that exercises to train the muscles in the right zone, but only a few affect there fat. Yes, as a result of training occurs the local acceleration of blood flow and lipolysis, but it is so small, that practically does not affect the thickness of the fat layer.
Interesting results brought the study carried out in 2007. It turned out that the local physical stress may lead to greater weight loss in those premises, that person trains.
So if you intend to lose weight "locally", do not do the main emphasis is on exercise and pay attention to proper nutrition. And definitely take care of local beauty treatments. In combination with diet and exercise to help you burn fat much more quickly in the right place. Good effect gives massage, hot and cold packs, the contrast of the soul.
However, remember that local weight loss is not always brings satisfactory results. Yes, you can lose a few excess inches, but not where they planned.
Tips coaches
Coaches advise people with overweight and fat folds in the abdomen time to track your health status, as well as to resort to the rules of effective weight loss and maintain a healthy lifestyle.
Among the basic points to assign to the following factors:
- When consuming food need fully to focus on that. It is important to think positively and not think about the negative points.
- Not to overeat, it is a welcome, if from table a man comes out with a slight feeling of hunger.
- It is necessary to practice single diet – eat 5-6 times a day.
- Necessarily drink at night glass of low-fat yogurt.
- Upon the occurrence of hunger pre-need to drink a glass of water. First of all, the stomach is filled with and delivers signals about the immediate consumption of food. Secondly, often the feeling of thirst a person perceives wrongly – in the form of the feeling of hunger.
- It is recommended to find for themselves the interesting physical activities – hobbies and hobbies, which can replace the boring exercises in the gym. It is necessary to perform light exercise – walk up the stairs walk, more walk, wear purchase from the store in hand, and not from the movement in the car.
- Religious people can read before each drink food and prayer. If that's not enough, just thank life for he inherited a plate of food.
Of all the recommendations, you can forget, if you think positively. Losing weight can be when you have an active way of life – meeting with friends and loved ones, a fascinating exercise, and also constantly having fun and smiling his radiant smile.
Reviews
"Lose excess fat from your body, it is very difficult and I think many will agree with me. By using these effective and very simple exercise I was able to get rid of excess fat deposits. I spend on charging a little time, but 2 times a day, and follow proper nutrition."
"I am already a young lady and at my age, the problem area is clearly visible and the hide is virtually impossible. Husband advised to practice every day. On their individual physical education I spend only 20 minutes every morning and what do you think? The result caused me to wait. The abdominal muscles had hardened and the excess fat away for 3 months."
"Even when I was a young girl, but the problems with the passport I also. What to do with them, I didn't know. In the hall she went, just feet down, and that is to get rid of it, what I wanted didn't work out. Every morning mom and I decided to do a twist and the bar. I thought, honestly, is not it suits me, but the result was very good."