How to make the waist narrow and the tummy flat?
Of course, the primary role here is played by the amount of subcutaneous fat, which is removed through diet and exercise. But you can see how many women, in pursuit of a beautiful waist and a toned tummy, perform useless exercises, waste a huge amount of time in vain! All those crunches, leg raises, hoop spins, and whatnot. It is especially funny when they perform exercises on the oblique muscles of the abdomen. If you are trying to narrow your waist, then why? From the load, the muscles come into tone, and an increase in size is an adaptive process. And if the oblique muscles increase in size, will this lead to a narrowing of the waist? Moreover, these muscles are already involved in many basic movements, why do you need to work them out additionally and purposefully?
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In pursuit of the press, people just go crazy with all kinds of twists. Yes, as I wrote above, this will tone the rectus abdominis and make the cubes more noticeable, but the main factor is the percentage of fat in your body, and burning fat is a global process. Local fat burning is impossible! Fat burning is triggered by hormones, hormones circulate in the blood, and blood is everywhere.
Slim waist secret
But there is a little secret how to burn fat a little faster in a particular place, for example, on the same stomach, and I will tell you about this today.
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To do this, you need little: after a good strength training, when the hormones necessary for burning fat circulate in the blood, drive them into the right muscle. How to do it? You need to do a press exercise. But any exercise will not work.
Statodynamics works best — this is the exercise (the same twisting) in the middle of the amplitude, with constant muscle tension, at a slow pace. Exercises should be performed not by quantity, but by focusing on time — 30–50 seconds of work, 20–30 seconds of rest. It is necessary to perform 3–4 approaches to the maximum compression and failure
The mechanism of why this is effective is very complicated, but in short, with this approach, hydrogen ions are released, which enter the bloodstream and dilate the vessels in the working muscle, where a lot of blood will come. In the blood, as we remember, the hormones we need, some of which will remain in the muscle. But they will begin to act after training, during the replenishment of the so-called “oxygen debt”. After a workout (of course, if you don’t eat anything for an hour, but preferably two), the body actively oxidizes fats that are released with the help of the same hormones that are found in increased amounts in the rectus abdominis muscle. They go into neighboring tissues and begin to actively act, releasing fatty acids from the subcutaneous fat on the abdomen into the bloodstream. But don’t rely too much on this method. Without a doubt, it will speed up fat loss in the target area, but only by a few percent. As I already wrote, fat burning is a global process.
Another good way to visually narrow the waist is to use a simply great exercise called “Vacuum”. This is from the bodybuilding arsenal. Its purpose is to tone the deep abdominal muscles. They seem to begin to pull into the abdominal cavity and act like a corset, preventing the protrusion of the abdomen. This will visually narrow your waist.
The technique is as follows: take a slow and deep breath through the nose, gaining the maximum amount of air into the lungs. Next, exhale powerfully and pull the walls of the abdomen to the back as much as possible so that the navel seems to be trying to touch the spine. Fix this position for 15–20 seconds, inhale, catch your breath for 15–20 seconds. Do 3–5 reps
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In fact, this is a very convenient and effective exercise. You can do it sitting, lying down, standing, you can do it at home, on your way to work, after a workout. The main thing is on an empty stomach. The best time is in the morning on an empty stomach, after a regular workout and before bed, but this is not a prerequisite. It is desirable to do it every day, and it is best that it becomes a habit or, for example, a kind of ritual (15 minutes before each meal).
Here are two really effective ways to narrow your waist and flatten your belly. But even their effectiveness is not so great. For really good results, you need an integrated approach: diet, training program. And these methods come as an addition.
Author: Igor Kuzmenko, psychologist, nutrition and sports expert, author of The Bitter Truth About Fat Burning
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The opinion of the editors may not coincide with the opinion of the author of the article.