H-shaped figure: create a wasp waist
You're in luck: the nature of your firm, muscular body.As for the lines of the figure, then your top and bottom more or less balanced.There's only one problem – had fallen forward and belly wide waist.With such a lack of your figure can hardly be called an ideal.
However, closer to the ideal you than other types of women.Explain why.Your muscles from birth strong, very quickly respond to the shaping exercises with weights.This means that you much easier than all the rest, give your body a really perfect form.
So, your first goal – to lose fat around your waist and strengthen your abdominal muscles.
Many people believe.what a way to get rid of fat around the waist is simple – every day.mole.need to fall "swing" press.But this amateurish approach.Do you personally."Shaking" the press.strengthen the muscles and only: You may.someone else and still exercises help lose fat.but just not your type.Belly fat given to you by nature, and therefore only nepodatliv.Some exercises are, alas, will not help.How can that be? The optimal solution – "to strike" at the waist combination low-fat diet.aerobics and fitness program.targeting the abdominal muscles.
Which diet is best? Remember.we are not talking about total restrictions! If you even think there is very little.it only hurt his.From the diet the body will weaken.and you can not develop that level of intensity of the sport effort.which leads to success.In fact,.as you can watch "rock" and long hours daily aerobics.if you sit on the poor diet?
What do you need? Start with the exception of fatty foods.Less oil, fried, stewed or any other material impregnated with fat, food.Less mayonnaise, cheese and sausage.If the meat is cooked.If the vegetables, then cooked or simmered in water.
Why should begin with fat? The fact that they play a major role in our obese.The more fat you eat, the more they are going to end under the skin.
The second most "harmful" for you are sweet.In response to sweet body releases the hormone insulin.It stimulates fat cell susceptibility to dietary fat.Figuratively speaking, they are "open" for fat and easy to absorb.In this sense, confectionery doubly dangerous.They contain sugar and fats.Clearly, from pastries and cakes you have to give up in the first place.But there are hidden dangers.For example, soft drinks, the same as "Coca Cola".In one of her glass containing 6 tablespoons of sugar!
If such a diet does not work, move on – limit the intake of bread, pasta and noodles.Instead, eat more vegetables, potatoes, cereals and cereal.It certainly works!
And more.Remember: you can not then "sit" on a diet, then throw it.As a result of the "pendulum" you get a waist like a hippo.The mechanism here is the.First, using a diet you lose a few pounds.Then go back to normal food again and type them.But even with a small surplus! Moreover, experience shows that new fat is stored around the waist is.Cause you already know: the fat cells around the waist and the biggest "zhiroemkie".
Aerobics narrows the waist! With aerobics you again very lucky.Science has identified.that some species of aerobic (45 minutes several times a week) purposefully make "thin" area is the waist! What kind of load? Jogging and walking – the most simple and not burdensome exercise!
We draw your attention to the following.Walk or run you need large quantities.And.in any case do not give a lesson on the pretext of high employment! Well, if you ignore our advice.that with age your belly will grow more and more! These are the features of your genetics! So.repeat.walk and run as much as possible – at least on the street.even in the hall on a treadmill.
Immediately have to warn you: in comparison with other parts of the body the abdomen is different.speaking in medical terms.increased lipolytic activity.In other words, fat, hence easier to round up.So, basically, the main task of the H-type is not so complicated.And as quickly as possible to achieve maximum results.spend aerobic exercise five times a week.
Exercises.The program aims to strengthen the entire body.but emphasis.of course.placed on the exercise.help get rid of fat around the waist of a life buoy.The program is based on the principle of separate training sessions: Wednesday and Saturday to press exercises.On Monday and Friday – for the other parts of the body.As usual, for burning fat in the program included aerobic exercise.
Hips and buttocks.Lunge forward with dumbbells.
Purpose: thighs, buttocks.
Flexion of one leg.
Purpose: hamstrings, buttocks.
Back Extension.
Purpose: buttocks.
Upper body.Crossovers.
Purpose: pecs.
Bench in the simulator.
Purpose: Shoulders.
Lifting weights through the side on an incline bench.
Purpose: Shoulders.
Traction on the block to the abdomen while sitting.
Purpose: The upper and middle back.
Concentrate on lifting biceps.
Purpose: biceps.
Dips.
Purpose: triceps (shoulder / hand back).
Extension of the hands on the lower block.
Purpose: triceps (shoulder / hand back).
Exercises for abdominal muscles.Strong abdominal muscles have a unique ability: for the sake of its own energy make-up they burn belly fat even while resting.And it means.that stomach pumped you never will acquire Zhirkov.
"Twisting" on the bench with tilt down.
Side "twisting".
Lifting your knees in Vis.
The slopes of the sides with dumbbells.
Fitness Training Program.Monday / Friday Objective: To strengthen and "balancing" of the upper and lower body.
Warm up: 5-10 minutes walk to walking pace.
Style of training: Moderate weight with high reps (12-15).
The Workout.
| Exercises | Sets | Repetition |
| Lunges with dumbbells | Warm-up set (Low weight) 2-3 * |
10.12 12-15 |
| Flexion of one leg | Warm-up set (Low weight) 2-3 * |
10.12 12-15 |
| Back Extension | 1 (no complication) | 25-50 |
| Crossovers | Warm-up set (Low weight) 2-3 * |
10.12 12-15 |
| Lifting dumbbells by side on an incline bench | Warm-up set (Low weight) 2-3 * |
10.12 12-15 |
| Traction on the block sitting in the stomach | Warm-up set (Low weight) 2-3 * |
10-12 12-15 |
| Concentrated lifting dumbbells for biceps | Warm-up set (Low weight) 2-3 * |
10.12 12-15 |
| Push-ups (in simulator) | Warm-up set (Low weight) 2-3 * |
10.12 12-15 |
| Extension of hands on the lower block | Warm-up set (Low weight) 2-3 * |
10.12 12-15 |
| "Twisting" on the bench | A | 15-25 |
| Exercises | Sets | Repetition |
| "Twisting" on the bench with tilt down | 2.1 | 15-25 |
| Side "twisting" | 2.1 | 15-25 |
| Lifting your knees in Vis | 2.1 | 15-25 |
| The slopes of the sides with dumbbells | 2.1 | 15-25 |
Based on materials from P.Kennedy and M.Greenwood-Robinson
