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9 Simple Exercises to Quickly Reduce Waist Volume
When the volume of the waist increases, it not only destroys a woman’s self-confidence, but also undermines her health. And if you can safely achieve a decrease in waist volume, then you should not give up!
Exercise 1:sitting, legs together, arms embrace the legs at the ankles and slowly lift up, to close to the vertical position. Take a breath, tightening the stomach, shifting the center of gravity slightly back, maintaining this position for several seconds. Exhale and slowly return to the original state. Repeat 15 times.
Exercise 2:sitting, with support on the right leg, the left leg is set back as much as possible, the outstretched arms are clutched into a lock above the head. Take a breath, retracting the stomach and maximally stretching the torso up and left. Relax and exhale. Then repeat the exercise with a tilt to the other side, with support on the left leg. This exercise helps to strengthen the lateral muscles and reduce the waist volume.
Exercise 3:standing, inhale, retracting your stomach, bend over, pulling your left leg back, and your arms folded together forward. Eyes should be pointed forward. Keep the position when the upper body is parallel to the floor for a few seconds. Repeat this exercise while standing on the other leg. The exercise is performed several times.
Exercise 4:reclining, the right hand rests on the floor, the left leg is extended, the right leg bend, take the knee with the left hand and gradually pull to the stomach. Then repeat the exercise with support on the left hand, pulling up the left leg. Perform several times. The exercise is performed on inhalation with a contraction of the direct abdominal muscles.
Exercise 5:sitting, deflect the body back, resting on the arms on the sides of the body to preserve the center of gravity. Bending the knees, relaxing the lower legs and not allowing tension in the feet. Inhale, pulling in the stomach, and slowly pull the hips to the stomach, exhale. Repeat it several times.
Exercise 6:stand in the position shown in the figure, with support on the left leg, breathe in, pulling in the stomach, bent to reach and hold your breath for a few seconds, exhale, then stand up straight. Then perform this exercise with support on the right leg.
Exercise 7:standing, with crossed legs, arms stretch up and also cross, inhale, retracting the stomach and reach as high and sideways as possible, towards the supporting leg, hold your breath for a few seconds, exhale and relax. Repeat 15 times, then repeat the exercise with support on the other leg.
Exercise 8:kneel, take a deep breath and straining the stomach gradually deviate back, bending so that the hands take up the heels, straightening the body. Slowly straighten and exhale with relaxation of the muscles of the lower back and back.
Exercise 9:standing, hands on the back of the head, inhale, retracting the stomach and straightening the chest and at the same time lift the left leg, bent at the knee as high as possible, as close to the abdomen. Hold in this position for a few seconds, then exhale to take the starting position. Repeat several times, changing the leg.
4 Important Points to Optimize Your Waist
You should know that it is not easy to remove excess fat in the abdomen only with the help of exercises. Certain conditions must be met, namely:
Watch your posture.
In many people, excess body fat in the waist is associated with improper posture and other bad habits. For example, if you are sitting or walking, you will not keep your head straight, straightening your chest and tightening your stomach. Or, if immediately after eating, try to sit down or even lie down as soon as possible. All this, causing relaxation of the abdominal and lumbar muscles, leads to rapid deposition of fat.
Nutrition
Constipation is not a harmless phenomenon. They not only negatively affect the body, metabolism and health in general, but can also cause obesity in the waist area. In addition to heavy drinking and a mobile lifestyle, you need to monitor your diet. Daily consumption of fiber-rich vegetables and fruits is a prerequisite.
Perform self-massage in the waist area
Waist and abdominal massage not only removes fat, but can also prevent constipation. Massage should not be carried out with great effort, it can not be done immediately after eating and on an empty stomach.
1. Grab the waist with both hands, with your thumbs make massaging movements, pushing the fat from behind forward;
2. Put both hands on the sides at the waist and with circular hand movements push the fat from the sides to the center; 3, take a deep breath, tightening the stomach, and perform a massage of the abdomen with the palm in circular movements clockwise.
The Best Exercises for People Who Hate Running
The best set of exercises to maintain proper posture
Say goodbye to late dinner.
If you have a habit of eating dinner, make sure at least that your food does not contain substances that contribute to fat accumulation. Give up food rich in starch, sugar, fats. At night, a person’s metabolism slows down and eating at night even low-calorie foods can also lead to obesity. published
Source: linbao.ru/article/5373.html
Exercise 1:sitting, legs together, arms embrace the legs at the ankles and slowly lift up, to close to the vertical position. Take a breath, tightening the stomach, shifting the center of gravity slightly back, maintaining this position for several seconds. Exhale and slowly return to the original state. Repeat 15 times.
Exercise 2:sitting, with support on the right leg, the left leg is set back as much as possible, the outstretched arms are clutched into a lock above the head. Take a breath, retracting the stomach and maximally stretching the torso up and left. Relax and exhale. Then repeat the exercise with a tilt to the other side, with support on the left leg. This exercise helps to strengthen the lateral muscles and reduce the waist volume.
Exercise 3:standing, inhale, retracting your stomach, bend over, pulling your left leg back, and your arms folded together forward. Eyes should be pointed forward. Keep the position when the upper body is parallel to the floor for a few seconds. Repeat this exercise while standing on the other leg. The exercise is performed several times.
Exercise 4:reclining, the right hand rests on the floor, the left leg is extended, the right leg bend, take the knee with the left hand and gradually pull to the stomach. Then repeat the exercise with support on the left hand, pulling up the left leg. Perform several times. The exercise is performed on inhalation with a contraction of the direct abdominal muscles.
Exercise 5:sitting, deflect the body back, resting on the arms on the sides of the body to preserve the center of gravity. Bending the knees, relaxing the lower legs and not allowing tension in the feet. Inhale, pulling in the stomach, and slowly pull the hips to the stomach, exhale. Repeat it several times.
Exercise 6:stand in the position shown in the figure, with support on the left leg, breathe in, pulling in the stomach, bent to reach and hold your breath for a few seconds, exhale, then stand up straight. Then perform this exercise with support on the right leg.
Exercise 7:standing, with crossed legs, arms stretch up and also cross, inhale, retracting the stomach and reach as high and sideways as possible, towards the supporting leg, hold your breath for a few seconds, exhale and relax. Repeat 15 times, then repeat the exercise with support on the other leg.
Exercise 8:kneel, take a deep breath and straining the stomach gradually deviate back, bending so that the hands take up the heels, straightening the body. Slowly straighten and exhale with relaxation of the muscles of the lower back and back.
Exercise 9:standing, hands on the back of the head, inhale, retracting the stomach and straightening the chest and at the same time lift the left leg, bent at the knee as high as possible, as close to the abdomen. Hold in this position for a few seconds, then exhale to take the starting position. Repeat several times, changing the leg.
4 Important Points to Optimize Your Waist
You should know that it is not easy to remove excess fat in the abdomen only with the help of exercises. Certain conditions must be met, namely:
Watch your posture.
In many people, excess body fat in the waist is associated with improper posture and other bad habits. For example, if you are sitting or walking, you will not keep your head straight, straightening your chest and tightening your stomach. Or, if immediately after eating, try to sit down or even lie down as soon as possible. All this, causing relaxation of the abdominal and lumbar muscles, leads to rapid deposition of fat.
Nutrition
Constipation is not a harmless phenomenon. They not only negatively affect the body, metabolism and health in general, but can also cause obesity in the waist area. In addition to heavy drinking and a mobile lifestyle, you need to monitor your diet. Daily consumption of fiber-rich vegetables and fruits is a prerequisite.
Perform self-massage in the waist area
Waist and abdominal massage not only removes fat, but can also prevent constipation. Massage should not be carried out with great effort, it can not be done immediately after eating and on an empty stomach.
1. Grab the waist with both hands, with your thumbs make massaging movements, pushing the fat from behind forward;
2. Put both hands on the sides at the waist and with circular hand movements push the fat from the sides to the center; 3, take a deep breath, tightening the stomach, and perform a massage of the abdomen with the palm in circular movements clockwise.
The Best Exercises for People Who Hate Running
The best set of exercises to maintain proper posture
Say goodbye to late dinner.
If you have a habit of eating dinner, make sure at least that your food does not contain substances that contribute to fat accumulation. Give up food rich in starch, sugar, fats. At night, a person’s metabolism slows down and eating at night even low-calorie foods can also lead to obesity. published
Source: linbao.ru/article/5373.html
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