Boka ("ears at the waist") hang even among rather thin girls. What depends on their appearance and how to remove them? We will deal with the expert.
"Boka" can also appear in thin girls. "Having a slender, tightened body is the dream of many fair sexes -Says a fitness expert. - However, even approaching ideal proportions, many are faced with the following problem: fat leaves unevenly. There are so -called problem areas that greatly spoil the appearance. One of these areas that are quite difficult to correct - sides, they are "ears on the waist". They hang over a belt of trousers with a low landing even in rather thin girls. "
Why do they stay?
General weight loss in problem areas in the field of sides may not affect at all. The fact is that the main cause of their 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 appearance of the "ears at the waist".
1. The weakness of the large muscles of the back, first of all, is the widest 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 very folds above the waist.
2. Weakness of muscles bark(center of the body or deep muscles of the body), the main anatomical function of which is the stabilization of the lower back. "Support for the spinal column 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 cope with the task, the body compensates for this by the formation of fat deposits to provide at least some protection. "In fact, the body increases the airbag, which is especially voluminous in the thinnest and most weak place - the lower back area.
3. Lack of mobility in the lumbar region.This leads to stagnant phenomena, worsens blood microcirculation and lymph outflow.
Because of all this, it is so difficult to get rid of problem areas and general weight loss does not correct the situation. Nevertheless, knowing the possible reasons for the appearance of "ears at the waist", you can build a strategy of struggle and choose exercises for removing the sides.
A simple training program
The necessary exercises can be done both at home and in the gym. We advise you to train every other day, giving the body a vacation. Below we give the designer of the training program. The designer includes the blocks of exercises. Make yourself a plan as follows:
- From each block, select at least one exercise in training-thus, the training will consist of 5-6 exercises.
- Make 2-3 approaches to the exercise almost to capacity. In the gym, first decide on the size of the burden, then proceed to the approaches.
- In the next training, according to the same principle, do the same or other exercises, but not less than one of each block.
How to remove ears on the waist at home
At home, you can train with your own weight, use dumbbells, fitness residents, go out on a street sports ground. As burdens, you can use plastic bottles of water, a backpack or polyethylene bags with cereals. In general, any weights with calibrated weight. And as a foot stand, thick books or sofa pillows are used. The latter replace inflatable supports like fitness-crafts or hemispheres Bosu.
To get rid of the sides, first of all, it is necessary to strengthen the muscles of the back and bark.
Block No. 1: Strengthening the muscles bark
- The bar is straight
- The backbone is reverse
- lateral bar,
- Transitions between them.
"To strengthen the muscles, the bark, as you know, is very useful for all kinds of planks, " says Julia Malenchuk, "including the side. It is necessary to staticly hold the position of the body, 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 spine must be in a neutral position (maintain natural bends). Keep the bark with active muscles, constantly pulling up the stomach. You need to breathe evenly, with your chest, and not with a stomach, and in no case do not delay the breath.
Block No. 2: Exercises for training the broadest back muscles
- The craving of dumbbells to the stomach in turn in the slope,
- Bodybar's thrust (or two dumbbells at the same time) in the abdomen in inclination,
- The deadlift (lowering the dumbbells or bodybar is almost to the floor and the rise back),
- Pulling up on a low crossbar or bodybar laid on 2 stools.
Block No. 3: Exercises for the lower back
- lifting the case, lying on the stomach on the floor or on fitness-craft
- Imitation by the hands of swimming with a brass, lying on the floor on the stomach,
- Snake/cat pose.
"In addition to strengthening the muscles of the back and the bark, you need to work on the mobility of the lumbar, " recalls Julia Malenchuk. - All the exercises are suitable where the emphasis is on a smooth movement of the vertebra behind the vertebra, starting with the well -known "cat".
Block No. 4: Exercises for the buttocks
- squats,
- Lunges,
- Broody bridge,
- Twins your feet back and to the sides by the support.
Speaking about the muscles of the back, one should not forget about the gluteal muscles, "explains Julia Malenchuk, " because, for example, the work of the widest and most gluteal is very connected. In addition, tightened buttocks contribute to the redistribution of subcutaneous fat, which visually adjusts the problem area of the sides. "Therefore, when the question arises of how to remove the ears on the waist, it is necessary to perform exercises involving buttocks.
Squats can be done with multilevel setting of the legs - one leg on a low stand, then change. Do not forget about Plie - squats with a wide setting of legs, in which the socks are deployed out. Take the attacks not only forward, but also to the sides and backward. For beginners you can lean your hand on a chair, wall.
The gluteal bridge perfectly works out the buttocks and thigh behind, connecting the stomach. It can be complicated by raising one leg or holding a dumbbell between the knees.
From the fly movements, it is better to make swings at the support, and not a jump with the breeding 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 injury.
Block No. 5: press
- fold (lifting the case lying on the back),
- twisting,
- Lifting the legs,
- Horizontal run.
"Classic twisting on the press act on the external, not the internal muscles, but can also be useful, " says Julia Malenchuk. "As for the turns and inclinations, especially with burden on the shoulders, these exercises will not only not help get rid of the sides, but also probably lead to injury. "The load on the oblique abdominal muscles can lead to their hypertrophy and, accordingly, visually increases the waist. And with insufficient stabilization of the lower back, turns and inclins with weight can cause injury.
Horizontal run or climber is an alternate pull -up of the knees to the chest in the position of the bar. This is a good exercise for the press and muscle stabilizers, but rather difficult, not for beginners.
Exercises to remove sides, for the gym
Make a training according to the rules described above.
Block No. 1: Cardio
- Any cardio traffic jam for 10 minutes for warm -up and hitch
- 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 is pointless to exhaust themselves on a treadmill or ellipse. "It is necessary to strengthen the muscles with other exercises. "A more effective way will be functional training, which include many movements to strengthen the muscle corset.
Block No. 2: For the back
- The becoming thrust of the rod from the floor,
- pull -ups in gravitron (with compensation for part of its weight),
- craving to the stomach in the block simulator sitting, with handles of different widths;
- The traction of the vertical block/crossover sitting or standing,
- Other types of traction of weights to the stomach depending on the equipment of the club.
The gym provides wider opportunities for training back than home fitness or sports ground. "At home, a block simulator and crossover can be replaced with a rubber shock absorber attached to the door, battery, cabinet, etc. , " says Julia Malenchuk. Similar traction movements are performed with it.
Block No. 3: Exercises for the lower back
Hyperextensia (extension of the case on a special bench).
"Pilates will also help to cope with the task, " says Julia Malenchuk, "since this system contains many exercises aimed at improving the mobility of the spine. "You can go separately to classes on it or include individual exercises to remove the sides, in the program of the gym and make them on the rug.
Block No. 4: Exercises for the buttocks
- Squats in Smith's simulator (bar, moving along the guides),
- Squats in the Hakk-Trenier,
- bench press in the simulator,
- Fighting the legs in the simulator, lying on the stomach,
- Lifting the legs in the simulator for the buttocks.
Exercises for buttocks in the gym are also more diverse, since they can be done both with free weights and in simulators. Follow the position of the feet and knees in the Hakk-Tenage and the bench car. The knee should not fall inside and go forward further than the fingers, this is fraught with joint injuries.
Block No. 5: press
twisting and lifting legs on a bench for the press
When making twisting on a bench where there are stops for the legs, it is important not to rush and sit down jerking. The movement must be pulling, smooth, the spine rises and the vertebra is lowered and lowered, without sudden movements. This is important for the health of the spinal column and so that it is the press to be loaded, and not the iliac-lumbar muscle and legs.
Nutrition recommendations
As for the nutrition, there are no special recommendations in relation to this problem, because nutrition affects the entire body, and not on its individual parts. You just need to adhere to proper nutrition and monitor calories. "The use of sufficient protein, proper carbohydrates and 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 "Bioresonance+":
- Get rid of quick carbohydrates! These are not only sweets, as many people think, these are almost any flour products from wheat, corn, rice, any quick cooking. 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, as it violates the 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 low calorie content and they do not contain carbohydrates.
- Sour -milk products - yogurts, cottage cheese - are not recommended before bedtime, as they contain sugar.
Such nutrition in combination with fitness tones the muscles, improve metabolism. Now you know how to remove sides and "ears" at the waist.