Boka ("Ears in the Wist") hangs even among quite thin girls. What depends on their appearance and how to eliminate them? We will deal with the expert.
"Boka" can also appear in thin girls. "Having a thin and tight body is the dream of many righteous sexes -A fitness expert says. - However, even approaching the ideal proportions, many face the following problem: fat goes unevenly. There are problematic areas that largely spoil the appearance. One of these areas that are quite difficult to correct: they are "ears at the waist. "They hang on a pants belt with a low landing even in quite thin girls. "
Why do they stay?
General weight loss in problematic areas in the field of sides may not affect at all. The fact is that the main cause of its occurrence is not a significant amount of fat. There may not be so much fat in these folds.
According to Julia Malenchuk, there are several reasons for the "ears at the waist. "
1. The weakness of the big back muscles, first of all, is the broader muscle.Without regular training, muscle fibers collected in beams lose their tone and volume. This leads to the fact that subcutaneous fat fiber, under the influence of gravity, literally slides down, forming the same folds on the waist.
2. Weakness of the barking muscles(center of the body or deep muscles of the body), whose main anatomical function is the stabilization of the lower back. "Support for the spine is needed to protect the spinal cord, " says Julia Malenchuk. "Therefore, if the muscles designed to perform this function do not work for one reason or another and cannot deal with the task, the body compensates for this by forming fat deposits to provide at least some protection. "In fact, the body increases the airbag, which is especially voluminous in the thinner and weaker place: the area of the lower back.
3. Lack of mobility in the lumbar region.This leads to stagnant phenomena, worsens the microcirculation of the blood and the output of the lymph.
Due to all this, it is very difficult to get rid of problematic areas and general weight loss does not correct the situation. However, knowing the possible reasons for the appearance of "ears at the waist", you can build a fighting strategy and choose exercises to eliminate the sides.
A simple training program
The necessary exercises can be done both at home and in the gym. We recommend that you train every two days, giving a vacation to the body. Then we give the training program designer. The designer includes the exercise blocks. Get a plan as follows:
- Of each block, select at least one training exercise, this, the training will consist of 5-6 exercises.
- Make 2-3 approaches to exercise almost to its capacity. In the gym, first decide on the size of the load, then proceed to the approaches.
- In the following training, according to the same principle, perform the same exercises or other exercises, but not less than one of each block.
How to remove the ears from the waist at home
At home, you can train with your own weight, use weights, Fitness residents, go to a street land. As loads, you can use water plastic bottles, a backpack or polyethylene bags with cereals. In general, any weight with calibrated weight. And as standing support, thick books or sofa pillows are used. This last replaces inflatable supports such as fitness crafts or Bosu hemispheres.
To get rid of the sides, in the first place, it is necessary to strengthen the muscles of the back and cortex.
Block No. 1: Strengthen the cortex of the muscles
- The bar is straight
- The spine is inverse
- sidebar,
- Transitions between them.
"To strengthen the muscles, the cortex, as you know, is very useful for all types of tables, " says Julia Malenchuk, "including the side. It is necessary to keep the body's position static and perform dynamic options with transitions from one bar to another. It is useful to use unstable surfaces if the level of preparation allows. "The main thing is to carry out the strips correctly. To do this, the column must be in a neutral position (maintain natural curves). Keep the cortex with active muscles, constantly tanging your stomach. You must breathe evenly, with your chest, and not with your stomach, and in no case do you not delay breathing.
Block No. 2: Exercises to train the widest back muscles
- The desire of weights to the stomach in turn on the slope,
- The body's thrust (or two weights at the same time) in the abdomen in the inclination,
- The dead weight (lowering the weights or body of the weights is almost to the floor and the ascent),
- Pulling up on a low crossbar or a body body placed in 2 stool.
Block No. 3: lower back exercises
- Raising the case, lying on the stomach on the floor or in fitness-artesania
- Imitation by the hands of swimming with a brass, lying on the floor on the stomach,
- Snake/cat pose.
"In addition to strengthening back and cortex muscles, you must work on lumbar mobility, " recalls Julia Malenchuk. - All exercises are adequate where the emphasis is in a soft movement of the vertebra behind the vertebra, starting with the well -known "cat".
Block No. 4: Exercises for the buttocks
- squats,
- Lunge,
- Bridge of breeding,
- Twins your feet back and sides on the support.
Speaking about the muscles of the back, one should not forget the buttock muscles, "explains Julia Malenchuk, " because, for example, the work of the widest and gluteus is very connected. In addition, tight buttocks contribute to the redistribution of subcutaneous fat, which visually adjusts the problem area of the sides. Therefore, when the question arises on how to remove the ears from the waist, it is necessary to perform exercises that involve buttocks.
The squats can be done with the multilevel configuration of the legs: a leg in a low support and then change. Do not forget fold: squatillas with a wide leg configuration, in which the socks are displayed. Take the attacks not only forward, but also for the sides and backwards. For beginners you can bow your hand in a chair, wall.
The gluteus bridge perfectly generates the buttocks and the thigh behind, connecting the stomach. It can be complicated by raising a leg or holding a weight between the knees.
From the movements of the fly, it is better to make swings in the support, and not a jump with the reproduction of the arms and legs, which is often advised with "ears at the waist. "With Machs, the movement is more controlled, lower than the risk of injuries.
Block No. 5: Press
- Fold (lift the box lying on the back),
- cramp,
- Raising your legs,
- Horizontal career.
"The classic twist in the press acts in the external muscles, not in the internal muscles, but it can also be useful, " says Julia Malenchuk. "As for the turns and inclinations, especially with the load on the shoulders, these exercises will not only help get rid of the sides, but also cause injuries. "Load on oblique abdominal muscles can lead to hypertrophy and, consequently, visually increases the waist. And with insufficient stabilization of the lower back, turns and inclinations with weight can cause injuries.
The horizontal race or the climber is an alternative pull of the knees to the chest in the position of the bar. This is a good exercise for press stabilizers and muscles, but quite difficult, not for beginners.
Exercises to eliminate sides, for the gym
Make training according to the rules described above.
Block No. 1: Cardio
- Any cardio jam for 10 minutes to heat and hook
- Functional training
"Cardiral training can be effective to some extent, since they create additional energy consumption and help burn fat, " says Julia Malenchuk. "But only they will not solve the problem, therefore, it makes no sense to run out on a running tape or the ellipse. "It is necessary to strengthen muscles with other exercises. "A more effective way will be functional training, which includes many movements to strengthen muscle corset.
Block No. 2: For the back
- The thrust of the floor bar,
- Pull gravitron (with compensation by your weight),
- I long for the stomach in the sitting block simulator, with mangoes of different widths;
- The traction of the vertical block/crossover sitting or standing,
- Other types of weight traction in the stomach depending on the club team.
The gym offers broader opportunities to train than the physical state or the sports field. "At home, a block simulator and a crossover can be replaced with a rubber shock absorber attached to the door, drums, cabinet, etc. , " says Julia Malenchuk. Similar traction movements with him are performed.
Block No. 3: lower back exercises
Hyperextensia (extension of the case in a special bank).
"Pilates will also help deal with the task, " says Julia Malenchuk, "since this system contains many exercises aimed at improving the mobility of the column. "You can go separately to classes or include individual exercises to eliminate the sides, in the gym program and do them on the carpet.
Block No. 4: Exercises for the buttocks
- Squatillas in the Smith simulator (bar, moving along the guides),
- Squats in the Hakk-Trenier,
- Banking press in the simulator,
- Fight the legs in the simulator, lying on the stomach,
- Raising your legs in the buttock simulator.
The exercises for the buttocks in the gym are also more diverse, since they can be done with both free weights and simulators. Follow the position of the feet and knees in the Hakk-Tenage and the bench. The knee should not fall and advance beyond the fingers, this is full of joint injuries.
Block No. 5: Press
Twist and lift legs in a bank for the press
When turning in a bank where there are legs for the legs, it is important not to hurry and sit shaking. The movement must be pulling, soft, the column rises and the vertebra goes down and low, without sudden movements. This is important for the health of the spine and, so it is the press that will be loaded, and not the muscle and the iliac-lumbar legs.
Nutritional recommendations
As for nutrition, there are no special recommendations in relation to this problem, because nutrition affects the entire body and not its individual parts. You only need to adhere to adequate nutrition and monitor calories. "The use of enough proteins, carbohydrates and adequate fats, fiber and fluids will contribute to the formation of muscle corset, " recalls Julia Malenchuk. "This will lead to a decrease in the fat component and a decrease in edema, which will help adjust the problem area. "
The following recommendations are givenTatyana Tarnovskaya, doctor-therapist, nutritionist, nutritionist of the medical center "Biorona+":
- Shark out of fast carbohydrates! These are not just sweets, as many people think, these are almost any wheat flour product, corn, rice, any fast kitchen. This also includes fruits in large quantities. Fruits are useful, but not a kilogram per day!
- Pay attention to the time of eating. Night gluttony is not welcome, since it violates hormonal balance.
- If you want to eat before bedtime, eat a piece of meat or low fish without bread and some green vegetables. They have low calorie content and do not contain carbohydrates.
- Agria milk products - yogurts, cottage cheese - are not recommended before bedtime, since they contain sugar.
Such nutrition in combination with physical aptitude muscles, improve metabolism. He now knows how to eliminate the sides and "ears" at the waist.