According to experts, it is enough to practice 20 minutes 3 times a week, to reduce the risk of premature death by 27%. If you follow all the recommendations given in this material, you will increase the chance in health to live up to the golden jubilee period by 50%. We distributed the cardio and power load in such a way that you could get the maximum benefit from the exercises. A complex of exercises for women in the gym, cardio-operations will help you look more attractive and younger!
Class schedule: after cardio surgery, do all the exercises in this order. Add to this the strength that you will feel in your muscles after completing this complex, and you will realize that it will not only strengthen your health, but also help you better cope with your everyday affairs. You will easily walk on the stairs, carry bags (and children!) And do housework, without fear of accidental injuries and injuries.
How much should I train?
The American College of Sports Medicine, in conjunction with the American Heart Association, estimated that it is necessary to use the main muscle groups at least 2 days a week, carrying out at least 1 approach from 8-12 repetitions of each exercise. If you have time, you can perform 2-3 sets of each exercise. Between the movements rest for 6o seconds.
- Priest with bench press
The muscles of the legs, buttocks, back and shoulder girdle work. Stand up, your legs are wider than your shoulders, take the body-lamp in the middle and put your hands in front of your hips, your hands are shoulder-width apart. Perform half-sitting, keeping the natural bend of the spine. Then sit down below (body weight should fall on the heels) and simultaneously raise the bodybard to the shoulders, elbows "look" forward, palms up. Straining the buttocks, straighten up quickly, then squeeze the body-builder up above your head - one repetition. Hold on to one account. Go back to the beginning and repeat 8-12 times.
- Raising the hands on the ball
Muscles of the chest, shoulder girdle and muscle-stabilizers work. Take dumbbells and lie on the fitball - shoulders in the middle of the ball, head on fitbole. Place your feet on the width of your shoulders and stretch your arms out in front of your chest, palms "look" at each other. At the same time, bend the right elbow, bringing the dumbbell to the right shoulder, and lower your left hand to the shoulder level, the elbow slightly bent, the palm "looks" upward. Hold on to 1 account, then connect your hands again before breast and repeat, changing sides. This will be one repetition. Do it 6 times.
- Push-ups with movement
Arm muscles and stabilizers work. Lie down on the fitball face down and pass on the arms forward - so that the shins are at the top of the ball, put your hands on the width of the shoulders. Keep your hips elevated so that the whole body from head to toe forms a straight line. Having achieved this position, bend your elbows and bring the body to the floor. After that, straighten your hands and walk on your hands back - so that the hips are on fitbole. Then start moving forward again. So, do 8-12 repetitions of the exercise.
- Dynamic lunge
Muscles of the legs, buttocks and muscles-stabilizers work. Stand up, feet shoulder width apart, put a body-parvis behind your back and keep your arms slightly wider than your shoulders, hands "look" forward. Keeping your back straight, make a right foot step forward, the knee - over the shin. Push with your right foot and make a backward step - this will be one repetition. Hold for 1 account and repeat. Do 8-12 repetitions, then change your legs.
Little time?
Turn this power complex into a full exercise, adding 2 minutes of cardio-loading after each exercise (activity from moderate to high-intensity). Complete the express session with 10-15 minutes of moderate cardio.
- Side lath
Muscles of the buttocks and muscle-stabilizers work. Lay down on the right side - legs straight, socks on yourself. Take the dumbbell in your left hand and hold it over the right thigh. The elbow of the right hand should be placed strictly under the shoulder and rise up, leaning on the right forearm. Raise your hips and stretch the muscles of the press - so that the body from head to toe forms a straight line. With the force of the muscles, keep the body still, do not fall on the right shoulder. Raise the left leg to the hip level. Lower the leg (the hips are raised) and repeat. Do 8-12 repetitions and change your legs to complete the approach.
- Exercise for triceps on fitball
Triceps and muscle stabilizers work. Sit on the fitball, knees bent, feet on the floor, palms lean against the ball next to the hips. Straighten your elbows, lifting your hips and moving slightly forward, then move the feet further away from the ball - the straighter your legs, the heavier the movement and the more intense the load. Bend your elbows and lower your hips to the floor. Then straighten your arms and repeat. In total, do 8-12 repetitions.
- Extension with a shock absorber belt
The muscles of the buttocks, back, front thigh and biceps work. Grasp the grip of the shock absorber, place your hands on the sides of the palms inward and stand in the center of the tape, feet shoulder width apart. Tilt the body forward at an angle of 45-90 degrees, while retaining the natural curve of the spine. If the tape is too loose, pull it up until it feels tension. Bend your elbows and lift the brushes to the sides. While holding your hands still and straining your buttocks, go back to the upright position. Lower your hands and repeat. In total, do 8-12 repetitions.
- Classics
The muscles of the legs and buttocks work. Put your feet wider than your shoulders and sink into the half-squat. Holding hands on the sides or slightly lifting for balance, tear your left leg off the floor. Having established balance, make a jump on the right foot forward and a little to the left. Then on the same foot forward and to the right. Perform 8-12 zigzag jumps, then turn around, change your legs and start jumping in the opposite direction. The benefits of cardiovascular exercise are obvious, because they are directly related to the work of the heart. Performing them regularly, you lower blood pressure, increase the content of "good" cholesterol and reduce the level of stress and anxiety, and therefore significantly reduce the risk of cardiovascular disease. In addition, you reduce the chances of developing osteoporosis, type 2 diabetes and certain cancers.
- How much to train
Five or more times a week, spend at least half an hour cardio training of moderate intensity (this is the level when during the exercises you can talk, but do not sing!). Alternatively, you can choose a 10-minute high intensity workout (when you can hardly breathe and can not keep up the conversation) at least 3 times a week. In order to get the maximum benefit for health, experts advise to combine moderate and high-intensity load and increase training time (since the recommendations mentioned above are minimal). Carry out the chosen complex in the indicated order (any kind of cardio is suitable: bicycle, running, walking, step), this will help you to distribute the load on the days of the week.
Double activity
The above plans are more for improving health than for burning calories. If you want to lose excess pounds or stay away from recruiting new ones, go to a more advanced level of training. You will need at least 60-90 minutes of card-loading (from medium to high-intensity) 5-6 times a week. Weekly, you must give exercises 300-450 minutes. Sounds like hard work? Not at all. To get a visible result, different people need different levels of workload. The best result is a combination of training with a reasonable diet. The fewer calories you consume, the less time you need to burn them.