Including due to several exercises on the balance. You will perform them standing on one leg, which will make the muscles maintain their balance and work more actively. This complex will be quite capable and a beginner! Join our bikini program and, no matter how hard, remember: with each performed repeat you make a step towards, to the figure of your dream. After all, physical exercises to reduce weight will help any girl to become a princess!
Training plan
Do this complex three times a week, but not day after day. First, blink for 5 minutes, giving yourself any cardio load, and then do the exercises in order, each for 10-12 repetitions. Relax between them for a few seconds to regain your breath.
You will need: a pair of dumbbells weighing 4-5 kg balancing platform, step-platform or bench weighted ball weighing 1.5-3 kg; a dumbbell weighing 1.5-2.5 kg.
With retraction
The muscles of the legs and buttocks work.
Thanks to physical exercises for weight reduction you can come to a new form very soon! Take in each hand a dumbbell weighing 4-5 kg and keep them in front of you, at the level of the thighs, palms to yourself. Rise your legs wider than your shoulders, pull your toes out and sit down. Climb, taking your right foot back. Omitting it, put the feet wide again, sit down and repeat, pulling back the left leg. Continue to perform the exercise, changing legs at each repetition.
Spin over your head
Shoulder muscles work
Sit down, knees bent, feet on the floor. In each hand, take a dumbbell weighing 4-5 kg. Bend your hands in the elbows, turn them palms forward and lift so that the elbows pointed at the sides are on the shoulder line. Performing the press, straighten your arms and lift the dumbbells above your head. Lower and repeat.
"Hammer" with twisting
Muscles of the legs, buttocks and biceps work.
Take in each hand on a dumbbell weighing 4-5 kg and lower them along the body, the palms are directed to yourself. Put your feet on the width of your shoulders, sit down. Stand up, putting your left foot to the right and twisting the weight to your shoulders. Take a step with your left foot to the side, returning to the squat position and lowering the dumbbells, and repeat. In the middle, change the leg: start to stick and step back to the right.
Push-ups from the step-platform
Working muscles of the chest, triceps, muscle-stabilizers.
Lean your hands on a step-platform or bench, palms slightly wider than shoulders, and take the position of the bar. The right leg is pulled back to the height of the thigh, pull the toe. Bending your elbows, drop your chest to the steppe. Straighten your hands and repeat. In the middle of the approach, change the leg, lowering the right one and taking the left one back.
Draft in slope
Take in each hand on a dumbbell weighing 4-5 kg, lean forward from the hip and just squat. Lower your right hands in front of you, palms are deployed to the feet. Pull the dumbbells to the sides, pulling the elbows back diagonally, but without spreading them to the sides, straighten your arms, go back to the starting position and repeat.
Knee lift accidents
Muscles of legs, buttocks and shoulders work.
Take the weighted ball and, stretching your arms in front of you, bring it to the height of the shoulders. Make a lunge left foot forward, while raising the ball over his head. Stand up, lifting your right knee in front of you and lowering the ball to shoulder level. Lunge with the right foot and again complete the exercise to complete the repetition.
Cross arm bending
Muscles-stabilizers and triceps work.
Take a dumbbell weighing 1.5-2.5 kg in the right arm and lie on your back, your right leg is bent at the knee, the foot on the floor, the straight left is raised. Pull your right arm up vertically, palm facing forward. Lowering the dumbbell to the left shoulder, bend it in the elbow. Straighten your arm and repeat. In the middle of the approach, change your hand.
Alternating leg bending
Muscle-stabilizers work.
Take a weighted ball and, lifting it over your head, lie on your back, legs straighten. Now tear them off the floor and pull up your left knee, while lifting your head and shoulders and lowering the ball in front of your left shin. Bend the knee (do not lower your legs!) And stretch your arms with the ball over your head at about the level of your ears. At the next repetition, pull your right knee towards you.
Do not forget about cardio!
Try to give at least 5 times a week a serious strain on the heart, burning 250-500 kcal per session. Take our 55-minute training, which you can hold on any of the cardiovascular equipment and during which you will burn more than 500 calories. Is not it enough for you? Add resistance, speed, or a little of both.