Breast shape
Every woman has a beautiful chest is a matter of pride. But if the breasts are far from perfect, know that not everything is lost. A special complex of exercises for the chest will help to keep fit.
Special Exercise
1. Stand upright or sit down, take an elastic band or expander and stretch forward hands at shoulder level, while straighten your shoulders and back. Stretch in the hands of an elastic band or expander, as far as possible we raise our arms in the sides and stay for 10 seconds at the extreme point, then slowly return our hands to their original position. We will perform 15 or 20 repetitions.
Additional exercises
1. We wring out from the sofa. We shall be stretched out by outstretched hands about a sofa, legs straight, socks in the floor, palms clearly under the shoulders. We bend and unbend our arms so that the chest touches the sofa. Elbows are not bred. Do it 15 or 20 times
2. We lay on the floor, legs bend at the knees and we will stick our feet against the floor. We shall stretch out in front of us hands with dumbbells. Slowly we raise hands in the parties, we do not touch a floor by hands and we will be late for 10 second in an extreme point. During the dilution of the hands, we watch that the spine does not bend, but presses against the floor. Repeat the exercise 20 times.
Full hands
You wear long-sleeved clothes, do not raise your hands high, otherwise your flabby skin, from elbow to armpit, will be visible.
Special Exercise
1 . We will rise directly or we shall sit down on a chair. We take in the hands of dumbbells weighing 2 to 5 kilograms, raise them in the hands above the head and bend the elbows, while we will put dumbbells behind the head. We raise both hands above our heads, straighten our arms in the elbows. If it is difficult to deal with two dumbbells, then we will take one, and for it we will take two hands, then we will increase the load. We follow that the back was straight, do not swing. Do not bred wide elbows, keep them closer to the head. Repeat exercise 10 or 20 times, making 2 or 3 approaches.
Additional exercises
1. Stand up straight, feet put on the width of the shoulders, hands with dumbbells a little bend in the elbows. Raise your hands to the sides, then lower them down, do not turn out the hands. We will perform the exercise 8 or 10 times.
2. Stand up straight, arms outstretched at shoulder level. We describe full circles in one direction for one minute with straight hands, and then we describe the circles in the other direction in the other direction. We will make 15 circles in each direction.
3. Lie on your stomach, put your hands with dumbbells up your hands along the body. Keep the neck relaxed, the stomach and back tensed. From this position, raise your hands up at a fast pace. We start with 10 repetitions, and gradually bring up to 50 repetitions.
Blades - problem zone
The lower strap of the swimsuit underlines the fold of fat under the shoulder blades, so you do not take pictures on the beach, but prefer to turn your back on the lens.
Special Exercise
1. Lie on your stomach, we take in hand dumbbells. We make circular dumbbells in both directions in turns, 20 or 25 times.
Additional exercises
1. Lie on your stomach, we take in hand dumbbells. We'll spread our hands to the sides, lift them up and hold them in this position for 20 or 25 times.
2. Lie on your back. Hands we dilute in the parties and force we press hands on a floor. Perform 25 pressure.
Problematic underarm skin
You do not like wearing t-shirts and corset, as unaesthetic creases near the underarms only spoil the whole look.
Special Exercise
1. Bend your arms in the elbows in the middle of the chest, palms together with your fingers up. We put our hands on each other, we seem to squeeze something into them. A few seconds of compression alternate with relaxation. We repeat at least 30 times.
Additional exercises
1. Lie on your back, bend your knees, we will rest against the floor, take dumbbells in your hands and lift them up above your shoulders. Hands with the body form a right angle, then we spread our arms to the sides, at the same time we bend them in the elbows. Let's return to the starting position. We repeat 15 or 25 times.
2. Stand up, put our feet wider than shoulders, stretch our arms forward with dumbbells. Alternately bend at the elbow, then one arm, and then the other. We will repeat 20 times for each hand.
Waist - problem area
You do not need a belt or belt, they can only emphasize the complete absence of the waist.
Special Exercise
1. Stand upright, feet shoulder width apart, arms stretch out to the sides parallel to the floor. Turn right, take your right arm back, and turn your left hand to the right, touch the chest. Hands must follow in the direction that the body. We keep the back straight, fix the hips. We achieve the maximum amplitude. Then turn left and take both hands to the left. We will execute 30 turns in each side.
Additional exercise
1. Lie, bend the legs in the knees, put the feet on the floor, hands stretch out to the sides. We lower both knees to the left, and drag the body and the left hand to the right, then vice versa. Perform 20 movements in each direction.
Belly - problem area
You will be satisfied with loose dresses with an overstated waist, just the rest can not hide your belly
Special Exercise
1. Lie on the floor, put under the butt of the palm to keep your back, legs straighten. Raise the legs above the floor by 40 or 50 degrees and lower them to the floor. Do it 20 or 30 times.
Additional exercises
1. We sit on the edge of the chair, let's take care of the seat. Slowly raise our straightened legs, reach a right angle between the body and legs. We work with the lower press, do not bend our back. We will lower our legs, we will execute 15 ascents.
Boca - problem area
You do not wear jeans and a short T-shirt, and between them there is no stripe of the naked body, as over the belt of trousers you can see excess fat.
Special Exercise
1. Stand up straight, put the feet on the width of the shoulders, let's drop our hands with dumbbells weighing 2 to 5 kilograms along the trunk. We will execute the slope to the right side, with the right hand from the dumbbells we will slide down the leg, raise the left hand. Then we will return to the starting position. We will perform the exercise in the opposite direction. We will make 15 or 25 slopes in each side.
Additional exercises
1. Stand up straight, put your feet on the width of your shoulders. Hands put on your belt or raised to the level of the shoulders. We move the shoulders to the right, we pull the body behind them, leaving the hips motionless, as if they are stiffened.
The inner surface of the thighs
In the heat, you wear tights, since from the inside of the thighs, the legs will look ugly in a mini, you will see loose skin.
Special Exercise
1. We lay on the floor, we will raise straight legs. We'll spread our legs a little to get an acute angle between them. We stretch to the ceiling with socks, knee straight, hold them in this position for 15 seconds.
2. Then we spread our legs to the right angle and hold them in this position for 15 seconds. Finally, we dilate our legs very broadly, so that the knee remains straightened, we continue to pull our socks, and stay for 15 seconds. Continue the exercise, already in the reverse order, (acute angle and right angle) with holding this position for 15 seconds. Let's drop our legs for 15 seconds, relax. Let's start the exercise anew.
Gradually, depending on the sensations, there will be a slight tension, muscle shaking, we will bring the delay time to one minute, the number of repetitions up to 10 times.
Additional exercise
1. Stand upright, legs together, hands rest on the back of a chair or put on a belt. Raise the elongated right leg high up, do not bend or lower it. Let's do 20 machhes. Then repeat the exercise with your left foot.
Cellulite on the buttocks
The tunic will be your salvation, it will hide the cellulite buttocks.
Special Exercise
1. Lie, legs bend at the knees, put the feet on the floor, hands stretch out to the sides. Strain the buttocks. Slowly raise the hips up, do not tear off the head from the floor and do not tear off the shoulders, a little bend in the lower back. Let's return to the starting position, relax the buttocks. We repeat 15 or 20 times.
Additional exercise
1. We sit down on the floor, we will lean on the right arm, bent at the elbow. Put the foot of the left foot, crosswise the hip of the right leg, then the right leg will be under the left leg bent in the knee, place the elbow of the left hand on the left thigh.
2. Raise the right leg, 40% of the floor, and slightly bend and unbend it, hold it in this position for 10 seconds. We do it until we feel the tension in the muscles. Then we will perform the exercise for the left leg, leaning on the left arm and right foot.
Full knees
You wear the maxi length so that no one sees your ugly thick knees
Special Exercise
1. Stand upright, feet shoulder width apart, take dumbbells in hand and press them to the shoulders. We will perform 15 attacks, squats.
Additional exercises
1. Stand upright, feet shoulder width apart, hands down along the body. We will rise on socks, then we will fall on heels, we will sit down a little, we will extend hands forward that not to lose balance. Then we will return to the starting position and again sit down a little. We will perform 15 or 25 repetitions.
2. Let's take the position that we are sitting on a chair, knees bend, hands stretch forward. In this position, we will stay longer, for a good result, we will be in this position for 10 or 15 minutes. Execute the exercise 2 or 3 times a day.
Knowing all the problem areas, and doing the exercises, you can cope with these problems. For women, this will be a good guide to tackle your figure and bring it back to normal.