Slender waist – pledge not only the beautiful figure, but also good health. Scientists claim that waist measurement over 89 centimeters indicates possible heart troubles and risk of vascular diseases. If your indicators exceed the recommended parameters, begin to fight for harmonious forms. Be engaged at home or in gym, pay attention to cardioexercises and change the diet. Two-three weeks of efforts – and your waist will become much thinner.
It is required to you
- - hoop;
- - dumbbells;
- - exercise bike or racetrack.
Instruction
1. To reduce waist measurement as soon as possible, introduce necessary amendments in the diet. Exclude from the menu sugar, carbonated drinks, barmy pastries, bean and also some fruit, first of all bananas, sweet cherry and grapes. That the stomach became more flat, use chicken, the turkey, the boiled or steamed vegetables and porridges on water. Have more green tea and clean still water.
2. Increase daily exercise stresses. You go at fast pace, be engaged on the exercise bike or the racetrack, swim. For achievement of fast results adhere to the formula – day without intensive cardioloading. Give to occupations not less than half an hour.
3. Master morning exercises – it will take only 15 minutes. Exercises are very simple – bendings in the parties, side lunges, spin by the building. Such simple complex will warm muscles and will help to remove surplus of fat around the waist. Very well breathing exercises work – oxygen accelerates process of combustion of fats. Inhale air the full breast, sharply exhale it and hold the breath.
4. Buy the hoop and daily you twist it on the waist. Perhaps, at first exercise at you won't turn out. But over time you will surely master it. Hula-hup perfectly trains muscles, does the waist flexible.
5. Don't forget about power loadings. Three times a week extend morning occupations, having added to them several exercises with three-kilogram dumbbells. Sit down on the chair, raise hands with dumbbells to shoulders, straighten elbows. Turn the case of 20 times to the left and to the right.
6. Get up directly, slightly place legs, you hold dumbbells in the lowered hand. Do slow bendings in the parties, straining the press and fixing movements. Make till 6-10 movements in each party.
7. Finish the training with the extension of muscles. Take the wide step the left leg aside and bend it in the knee. Raise the right hand and make deep bending to the left knee. Be late in this situation for several seconds.
8. Master methods of self-massage. In the morning and pound area of the waist in the evening, having clasped it with palms. It is possible to use also the roller massager. Don't process area of the stomach – influence only the back and side parts of the building. In conclusion apply the tightening cream or gel on area of the waist. It will condense skin and will raise its tone.