But sometimes the recommendations of trainers and nutritionists are too rigid and do not fit into the usual rhythm of our everyday life. Why break yourself and your own way of life? It is better to slightly change the exercises! Working on the relief, try to work out the muscles at every angle; changing the position of the arm, legs or doing three repetitions instead of two, you can significantly improve the effectiveness of training. We have finalized the exercises in such a way as to load every muscle from all sides. This will help you get a relief body for shorter periods (and at the same time and burn calories 24 hours a day, 7 days a week). For each problem zone, we will offer 3 variants of the same exercise. This not only diversifies your activities, but also helps to quickly find a beautiful body.
Training plan
Warm up with any cardio load for 5 minutes. Do exercises one after another. Between the approaches, pull the muscles for 30 seconds.
You will need:
• a pair of dumbbells weighing 4.5-6.5 kg
• Bench
• a pair of dumbbells weighing 1.5-2.5 kg
• fitball
• Exercise
• Balancing disc
Fill the pauses between stretching approaches. This will help even more work out the muscles of the buttocks, the press and hands.
For your breasts
Lay your back on an incline bench and hold dumbbells weighing 4-5 - 6.5 in each hand. Remove weight in front of you on the shoulder line, elbows slightly bent. Slightly twist the brush so that the dumbbells form the Latin letter V. Raise your arms to the sides to the level of the chest, reducing, turn the brush toward you. Again, spread your arms and, turning, expand the brushes to each other. Keep your elbows slightly bent. Raise your arms one last time and raise them in front of you to the first position. This will be one repetition. Do 2 sets of 15-20 repetitions. Lower the weight smoothly, without making jerks, otherwise you risk pulling the tendons. When breeding, try to lift the weight exactly on the chest line, keep your hands only slightly bent.
For your back
Hook the shock absorber belt behind the fixed object in front of you at the waist level. When performing a complex of exercises for a beautiful body, grasp the hilt, the palms are turned to each other. Pull the ribbon, pulling your elbows back and to the sides so that the brushes are on the sides of the chest unfolded to the floor. Do 2 sets of 15-20 repetitions. Then, from the same initial position, pull your hands behind your back, turning your palms to each other. Do 2 sets of 15-20 repetitions. Change the position of the exertube by hooking it at the chest level. Take the hilt back - run, do not bend your elbows! Try to bring the brush over the hips. Do 2 sets of 15 repetitions. Stand up straight, put your right foot forward, hook the center of the exertube by the foot. Hold the grips in each hand. Bend your arms in the elbows and lead them to the level of the shoulders, spread the brushes aside. At the same time, try to twist your arms, spreading the brush to your shoulders. Lower your hands and repeat the exercise. At the last repetition, stop your hands at the waist level and make 3 short-amplitude presses, just pulling out the brushes for 1 and 2 hours. Do 2 sets of 20 repetitions. Then, in turn, take out your hands, clenched into fists, as if you are performing powerful uppercuts. Move at a pace for 1 minute. Finish the approach. In conclusion, take turns hands in front of you, trying to reach the opposite shoulder. Perform 2 sets of 20 repetitions on each side.
For your triceps
Lay down on a horizontal bench, in your left hand, hold in front of you a dumbbell weighing 1.5-2.5 kg. Bend the left hand, lifting the weight to the left ear, the palm is turned towards you. Place the right on your left shoulder. Straighten your arm, then bend, lifting the weight this time to the right shoulder. This will be one repetition. Perform 2 sets of 20 repetitions on each side. Sit on the bench, lean forward, hold the dumbbell in a straight hand along the body. Lift the weight back while turning the brush along the way. Go back to the starting position and repeat. Do 2o repetitions and change the side. Complete 2 approaches.
For your shoulders
Stand up against the wall, in your hands, hold dumbbells weighing 4-5 - 6.5. Feet on the width of the shoulders, parallel to each other. Place the fitball between the back and the wall so that the center of the ball falls on the lumbar region. Rolling the ball, descend into the squat (the angle between the thigh and the shank is 100C). Climb up. Perform 15 repetitions. At the last stay in the squatting until a slight tremor in the muscles. Climb up. Change the position of the legs: spread them wide apart, place the feet at an angle to the body. Perform 15 squats again, at the last stopping at the lowest point. Complete the approach by putting your feet together. Sit on a bench, lean forward, in your hands, hold dumbbells weighing 1.5-2.5. Lower them to the ankles. Lift the weight in front of you, turning the brushes so that the dumbbells form the Latin letter V. Lower your hands, unfolding the palms to each other, and spread out to the sides to the height of the shoulders. This will be one repetition. Do 2 sets of 15 repetitions. Sit flat, bend your elbows and hold the weight in your ears, palms facing each other. Make the bench press upward, turning the palms out so that the dumbbells form the letter V. Carry out 2 sets of 15 repetitions.
For your belly
Sit on the balancing disc, tear your legs off the floor, knees slightly bent. Hands lean against the floor behind you. Raise your feet to a height of about 45 degrees from the floor. Do 2 sets of 20-50 repetitions. On the next approach, take the disk in your arms and hold it in front of you at the chest level. Keep your legs on weight, knees bent at an angle of 900. Display the disc alternately, then left, then right for each account for a minute. Relax and repeat. At the end, work through the lower press: place the disc under your waist, hands behind your head and perform classic twists. Do 2 sets of 20-50 repetitions.