A thin waist is the dream of many. And not only girls, but also guys. Yes Yes. Exactly. After all, the thin waist in girls makes the body slimmer, and in boys the shoulders and back visually appear wider. Many exhaust themselves with exercises on the oblique muscles of the abdomen, hoping to remove fat from the sides. And we are confident that these exercises will make the dream a reality. But not so simple. Waist, it turns out, is a secret. And it requires a special approach.
What is her perfect waist?
Hypnotic figures 90-60-90 make most girls exhaust themselves with exhausting diets and exercises. In fact, these numbers are the gold standard of beauty. And such body parameters are very rare in life. Each body is individual, and the parameters, respectively, will be different. So what should be a beautiful waist? Simple to calculate.
Everything is important here - growth, body structure. Subtract 100 from the growth in centimeters. For example, a height of 170 cm. A minus 100 means that the waist should be 70 cm. And not 60 at all. If the bone is wide, then the waist should be 2-3 cm larger. For a body with the same chest and hip parameters, the waist size is calculated as a percentage. Waist should be approximately 70% of the volume. For example, the volume of the hips and chest is 100 cm, which means that the waist should be 70 cm.
These waist sizes are also influenced by internal factors, i.e. the state of health. For example, diseases of the thyroid gland lead to a violation of the hormonal background, which increases the weight and, accordingly, the waist. In this case, you first need to do health, and only then - a figure.
Do not chase the standard. Even with other proportions, a harmonious figure and a beautiful waist are possible.
Secrets of a beautiful waist
In fact, everything is pretty banal and in order to make the waist thin, you need only two things:
- physical exercise;
- nutrition adjustment.
It is in these well-known things that the secret of success lies. Let's consider them in detail.
Training principles
In order to have a beautiful waist, not all exercises are suitable. You can not work on the oblique muscles of the abdomen. The erroneous opinion that these muscles are responsible for the waist, leads to the fact that it becomes even wider. The fact is that in everyday life these muscles are involved little. And from an unusual load for them, they begin to increase. And oblique muscles are very responsive to growth, as they often work in conjunction with other muscles.
You need to avoid such exercises as lateral inclinations, direct twisting on the press, squats with weight. Not to get involved in abdominal exercises is also important. This is the same muscle, excessive load will lead to its thickening and visually enlarge the stomach. Train your back and buttocks. The body will not allow them to pump up unnecessarily. And with elastic buttocks and a strong back, the waist will visually be more elegant.
The above does not mean that if you need a beautiful waist, exercise in the gym is unnecessary. This is not true. Muscle training alone does not burn fat. Therefore, to get rid of excess weight will help systematic aerobic exercise. It is necessary to combine strength and aerobic training. 2-3 exercises per week are enough for the press. Oblique muscles do not need to swing at all. And most importantly, proper nutrition. Without this, you can’t lose weight.
Nutrition principles
No matter how much you want it, but if you need a beautiful waist, you have to count calories.
- The first, most important principle is power control. To lose weight, you need to consume 15% less calories (maximum 20%) than you spend. In this case, approximately 1 kg per week will go away. There are calorie consumption and calorie calculators on the Internet. You need to calculate how many calories are spent per day, and adjust the diet.
- Have you calculated the required number of calories per day? Divide them into 4-5 meals: 60% of calories - up to 16 hours, the remaining 40% - in the evening. Eating is often necessary because the body is designed like this - the longer it experiences a feeling of hunger, the more fat is deposited.
- After a workout, you should definitely eat, no matter what time it ends.
- Reduce the amount of fat in the diet to a minimum, add more protein to the diet. Muscles need it so that they do not “burn out” along with fat. Do not reduce carbohydrates in the diet, as the body will not have time to recover after intense training.
- Drink water. You can drink juices, but the calorie intake will increase.
Homework Exercises
Are there any special exercises to have a beautiful waist? Exercises in a week will help to achieve a result? Can I do at home? Those who want to have a wasp waist often ask these questions. Yes, it’s possible to achieve results in a week. You just need to make an effort. First of all, considering the above, adjust your diet. The second prerequisite is at least 4 lessons per week. A simple complex for home workouts includes power blocks and cardio exercises.
Before training, you need to warm up your muscles - do a warm-up. Exercises to perform, alternating power blocks and cardio exercises. These workouts burn more calories. Perform each exercise for a minute, one minute rest and move on to the next. In conclusion, do a little stretching. So, do the exercises in this order:
- 1 power unit;
- 1 cardio exercise;
- 2 power unit;
- 2 cardio exercise;
- 3 power unit.
Strength exercises
Block 1
- Straight twisting. Lie on your back, press the pelvis tightly to the floor. Bend your knees. Hands bend and touch the temples. Lift the upper body and pull it to the knees.
- Stepping over. Get on the bar. Hands straighten and lean on the palm of your hand. Feet rest on the feet. Without bending in the lower back, "step" to the right with your hand, then with your foot. Return to starting position. "Step" to the left.
- Fold twists. Sit on the floor, bend your knees, fold your arms in front of your chest. Raise the feet so that the calves are parallel to the floor. Turn the housing to the left, then to the right.
Block 2
- "Scissors". Lie on your back, clasp your hands in the lock behind your head. Raise your shoulders and alternately tear off your left and right legs from the floor.
- Twisting from the knees. Lie on your back. Hands behind the back to lock. Bend your legs at the knees. Raise the shoulder blades and alternately extend the right hand to the left knee, then the left hand to the right knee.
- Tilt fold. Sit on the floor, rest your hands with your palms on the floor behind the pelvis. Tilt the body back a little and alternately raise the elongated left leg above the floor, then the right one.
Block 3
- The fold is diagonal. Lie on your right side, extend your right hand from the body at an angle of 45 degrees, and bend your left hand behind your head. Leaning on your right hand, raise the body and left leg. Straighten your left hand and reach for your leg. Repeat to the other side.
- "Swimmer". Lie on your stomach, arms stretch out in front of you, feet - shoulder width apart. Lift the chest from the floor, bend your arms and pull your arms to the body, as if swimming.
Cardio exercises
- Jumping to the side. Hands on the belt, feet together. Jump to the left (or right) from foot to foot, at the same time raise your arms up.
- Twisting jumps. Hands joined in front of the chest in the castle. Feet - shoulder width apart. In the jump, turn the feet and pelvis right and left.
Exercise "Vacuum"
If you follow a diet and regularly perform exercises, a decrease in the waist by 2-4 cm is observed. For a greater effect, perform the "Vacuum" exercise daily. According to numerous reviews, it works great, as evidenced by the beautiful waist of the girl (photo above).
Start with the easiest option - lying with bent knees. The next step will be to exercise with legs extended. Then - standing on all fours. And the last stage, the most difficult one is sitting. You can also perform the exercise while standing.
Doing lying: lie on your back, bend your knees and stretch your arms along the body. To exhale completely, trying to expel all the air from the lungs. Try to hold your breath for 10-15 seconds. Then a quick, full breath with a nose and a sharp, noisy breath through your mouth. Perform the exercise 3-4 times at least twice a day. The effectiveness of this exercise is in the correct breathing technique.