Boka ("ears on the waist") even hang among fairly thin girls. What depends on your appearance and how to remove them? We will handle the expert.
"Boka" can also appear in thin girls. "Having a slim, firm body is the dream of many fair genders -Says a fitness expert. - Even if even the ideal proportions approach, many are confronted with the following problem: fat leaves unevenly. There are so -called problem areas that spoil the appearance very much. One of these areas that are quite difficult to correct - pages, they are "ears on the waist". They hang over a hosive belt with a low landing, even in rather thin girls. "
Why do you stay?
The general weight loss in problem areas in the area of the pages may have no influence at all. The fact is that the main cause of their appearance is not a significant amount of fat. There may not be so much fat in these wrinkles.
According to Julia Malenchuk, there are several reasons for the appearance of the "ears on the waist".
1. The weakness of the big muscles of the back is initially the greatest muscle.Without regular training, muscle fibers that are collected in rays lose their tone and volume. This leads to the fact that subcutaneous fat fibers literally slips down under the influence of gravity and form the wrinkles above the waist.
2. Bark weakness of the muscles(Center of the body or deep bodies), the anatomical main function is the stabilization of the lower back. "To protect the spinal cord, support for the spine is required, " says Julia Malenchuk. "If the muscles that are supposed to perform this function do not work for one reason and cannot do the task, the body compensates for this by forming fat deposits to ensure at least some protection. " In fact, the body increases the airbag, which is particularly voluminous at the thinnest and weak place - in the lower back area.
3. Lack of mobility in the lumbar region.This leads to stagnating phenomena, worsens the blood microcirculation and lymphatic drainage.
For this reason, it is so difficult to get rid of problem areas, and general weight loss does not correct the situation. However, if you know the possible reasons for the appearance of "ears in the waist", you can build a strategy of the fight and select exercises to remove the pages.
A simple training program
The necessary exercises can be carried out both at home and in the gym. We recommend that you train every other day and give your body a vacation. In the following we give the designer of the training program. The designer contains the exercise blocks. Make yourself a plan as follows:
- Select at least one exercise in training from the Aus-das training from 5-6 exercises.
- 2-3 approaches for the exercise almost in capacity. In the gym, first decide on the size of the load and then go to the approaches.
- Do the same or other exercises in the next training session, but no less than one of each block.
How to remove ears on the waist at home
At home you can train with your own weight, dumbbell, use fitness residents and go on a road sports field. As a load, you can use plastic bottles of water, a backpack or polyethylene bag with grain. Generally all weights with calibrated weight. And thick books or sofa cushions are used as the foot stand. The latter replace inflatable supports such as fitness crafts or hemispheres Bosu.
To get rid of the pages, it is necessary to strengthen the muscles of the back and bark.
Block No. 1: Bark strengthening the muscles
- The bar is right now
- The backbone is reverse
- Lateral bar,
- Transitions between them.
"To strengthen the muscles, the bark, as you know, is very useful for all types of boards, " says Julia Malenchuk. To do this, the spine must be in a neutral position (maintain natural bends). Keep the bark with active muscles and constantly pull your stomach up. You have to breathe evenly with your chest and not with a stomach, and do not delay your breath.
Block No. 2: Exercises for training the widest back muscles
- The desire for dumbbells in the stomach and in the inclination,
- Bodybars thrust (or two dumbbells at the same time) in the stomach in the tendency,
- The cross lifting (lowering the dumbbells or the body bar is almost back on the floor and the ascent).
- Placed on a low crossbar or a body bar on 2 stools.
Block No. 3: Exercises for the lower back
- Lift the housing, on the stomach on the floor or on fitness craft
- Implementation through the hands of swimming with brass, lying on the floor on the stomach,
- Snake/cat pose.
"In addition to strengthening the muscles of the back and bark, you have to work on the mobility of the lumbar spine, " recalls Julia Malenchuk. - All exercises are suitable if the focus is on a smooth movement of the vertebrae behind the vertebrae, starting with the well -known "cat".
Block No. 4: Exercises for the buttocks
- Squat,
- Laying steps,
- Breeding bridge, bridge,
- Twins your feet back and on the sides through the support.
If you talk about the muscles of the back, you shouldn't forget the gluteal muscles, "explains Julia Malenchuk, " because, for example, the work of the widest and the most suitable with the buttocks is very connected. In addition, the fixed buttocks contribute to the redistribution of the subcutaneous fat, which is visually adapting. to carry out.
Kniebeugen can be carried out with a multi -stage adjustment of the legs - one leg on a low stand, then change. Don't forget Plie - squats with a wide legs in which the socks are output. Take the attacks not only forward, but also on the sides and backwards. For beginners you can lean your hand on a chair, the wall.
The buttocks folds the buttocks and thighs perfectly and connects the stomach. It can be complicated by putting on a leg or holding a dumbbell between the knees.
The fly movements are better to vibrate with the support, and not with the breeding of the arms and legs, which is often "ears on the waist". In Machs, the movement is more controlled and lower than the risk of injury.
Block No. 5: Press
- fold (lift the housing on the back),
- twist,
- Lift the legs
- Horizontal run.
"Classic twisting of the press acts on the outside, not on the inner muscles, but can also be useful, " says Julia Malenchuk. "As far as the curves and tendencies are concerned, especially in the stress of the shoulders, these exercises will not only help to get rid of the sides, but also to injuries. " The load of the weird abdominal muscles can lead to their hypertrophy and the waist visually increases accordingly. And with inadequate stabilization of the lower back, turning around and leading to injuries.
Horizontal run or climber is an alternative pull -up of the knees on the chest in the position of the bar. This is a good exercise for press and muscle stabilizers, but not for beginners.
Exercises to remove pages for the gym
Do training according to the rules described above.
Block No. 1: Cardio
- Each cardio backlog for 10 minutes for warm -up and trailer coupling
- Functional training.
"Cardiral training can be effective to a certain extent because they generate additional energy consumption and burn fat, " says Julia Malenchuk. "But only you will not solve the problem, so it is pointless to exhaust yourself on a treadmill or ellipse. " It is necessary to strengthen the muscles with other exercises. "A more effective way will be a functional training that includes many movements to strengthen the sore muscles.
Block No. 2: For the back
- The thrust of the rod out of the ground,
- Pull -ups in Gravitron (with compensation for part of its weight),
- In the block simulator, request sitting handles for stomach, with different widths;
- The traction of the vertical block/crossover sits or standing,
- Other types of traction of the stomach in the stomach, depending on the equipment of the club.
The gym offers greater opportunities for repetition than at home fitness or sports field. "At home, a block simulator and a crossover can be replaced by a rubber shock absorber that is attached to the door, the battery, the closet, etc. , " says Julia Malenchuk. Similar traction movements are carried out.
Block No. 3: Exercises for the lower back
Overserrextensy (expansion of the case on a special bank).
"Pilates will also help to get ready with the task, " says Julia Malenchuk, "because this system contains many exercises to improve the mobility of the spine. " You can go into classes separately or include individual exercises to remove the pages in the program of the fitness studio and to do them on the carpet.
Block No. 4: Exercises for the buttocks
- Kneebugen in Smith's simulator (bar, moving along the guide),
- Squats in the Hakk genier,
- Bank presses in the simulator,
- Fight against the legs in the simulator, lying on the stomach,
- Lift the legs in the simulator for the buttocks.
Exercises for buttocks in the gym are also more diverse because they can be carried out with free weights and simulators. Follow the position of the feet and knees in the Hakk tennis and in the bank car. The knee should not fall in and go forward than fingers, this is affected with joint injuries.
Block No. 5: Press
Rotate legs on a bench for the press and raise
If you twist a bank on which there are stops for the legs, it is important not to rush and sit down. The movement has to pull, smooth, the spine rises and the vertebra is lowered and lowered without sudden movements. This is important for the health of the spine and so that the press is loaded, and not the Iliacal lumbar muscle and the legs.
Nutrition recommendations
With regard to nutrition, there are no special recommendations in relation to this problem, since the diet influences the entire body and not on its individual parts. You just have to comply with the right nutrition and monitor calories. "The use of sufficient protein, proper carbohydrates and fats, fibers and liquids contributes to the formation of sore muscles, " recalls Julia Malenchuk. "This leads to a decrease in the fat component and a reduction in the edema, which help to adapt the problem area. "
The following recommendations are givenTatyana Tarnovskaya, doctoral therapist, nutritionist at the medical center "Bioresonance+":
- Free your carbohydrates! These are not just sweets how many people think, these are almost all flour products from wheat, corn, rice, quick cooking. This also includes fruits in large quantities. Fruits are useful, but not a kilogram per day!
- Pay attention to the time of food. Night -heavy people are not welcome because it violates hormonal balance.
- If you want to eat before going to bed, eat a piece of low -fat meat or fish without bread and something from green vegetables. They have a low -calorie content and do not contain carbohydrates.
- Sour dairy products - yogurt, cottage cheese - are not recommended before going to bed because they contain sugar.
Such a diet in combination with fitness strengths of the muscles improves metabolism. Now you know how to remove pages and "ears" in the waist.