Fitness is becoming more popular in the modern world. It is not only a sport, it is also a way of life that helps to strengthen health and balances the emotional state. There are many directions in fitness, but for self-study, it's best to use a rope-scripting - a kind of motor activity, which consists of a combination of jumps, acrobatic and dance elements with a rope.
Jumping with a rope simultaneously train a large number of muscles. To properly choose the size of the rope, stand on its middle (legs together) and pull. The ends of the rope must reach the underarm line. Jump on two legs, turning your feet left - right, legs together - legs apart, right foot forward - left leg in turn, legs crosswise. It is very useful for legs and hips.
Try as little as possible to use the elevator and often climb the stairs on foot. This exercise perfectly replaces the step-simulator in the fitness center. And, besides, it's completely free! In order not to experience discomfort on the beach because of the extra centimeters collected, it is worth immediately commencing work to destroy them. To do this, it does not take much time, it is not necessary to adhere to a special diet, denying yourself in your favorite dishes, but you need special exercises for the legs, thighs and buttocks. Try at least 3 times a week to do them, and after a month you will see the result. Even if you think that you do not have problems with the figure, sports will not hurt, but will help to remain always toned, to have a tight figure and to receive compliments and rapturous looks.
Exercises for the buttocks
If you do not exercise regularly, then by the age of twenty the buttocks can begin to lose their attractive shape. But there are physical exercises of directed action for the thighs and buttocks, which need to be done only for a few minutes a day to correct this cosmetic defect. You will see noticeable results for the improvement of your figure in a month.
1. Sit down on the edge of the chair, spread your feet apart. Take a book or a sofa pillow and hold it between your knees. Sit straight, while holding hands on the seat of the chair. Try to hammer the muscles as tightly as possible and stay in this position for one minute, relax, and after a few seconds, repeat the exercise. Do it at least ten times.
2. Stand on your knees, put your hands on your waist. Sit down from this position on the floor, rolling over to one side or the other. Do the exercise until you feel tired in the muscles. At first, this exercise may not seem very easy, but eventually you will learn how to do it without much effort, while getting the result.
3. Grasp the knee with both hands and pull to the chest. Hold for 20 seconds and lower your leg. Repeat the same, only with the other knee. Do this exercise five times with each leg.
Exercises for hips
Beautiful elastic hips - the dream of any woman. To make them so, you can use a set of special exercises.
1. Put your feet on the width of your hips. Hands stretch forward. You need to keep your back straight. Now strongly bend your knees, torso slightly tilt forward. Repeat 15 times.
2. Stand on all fours, rest your forearms on the floor. Raise the bent right leg without pulling off the toe. Hold it for a few seconds and lower it. Do the same exercise, only with the left foot. So 20 times.
Exercises for the feet
Down up. That's how you will be looked at by men - holding their eyes on slender, elastic legs. If, of course, you include one more in your set of exercises.
Fall down to the floor, bending your left knee and leaning on your left arm. Right arm on right hip. Pull the right leg to the side, and lower it by five to ten centimeters. It's much harder than dropping your foot to the floor! Feel how the outer part of the thigh strains. Do four sets of ten times, then change your leg. Do this exercise every two days, the result will be noticeable in a month.
Exercises for calves
It is the beautiful shape of the calves that allows you to say about the legs "chisel". You need to take care of them the same way, to walk in high-heeled shoes or in a skirt to the knee - the legs look chic and flawless.
1. Stand on your toes, put your hands on your waist and walk with small steps around the room. It takes about 80 steps.
2. Stand up again and put your hands on your hips. Put the heels together, and put the socks aside. Begin to climb on your fingers and go back, without moving your feet together. So repeat 15 to 20 times.
3. Proceed to the last exercise. Remain in the same position - the heels together, and the socks apart. You stretch out on your socks, then, without putting your heels on the floor, squat half, while diluting your knees to the sides. Again, stretch out on your fingers and return to the starting position. This exercise should be repeated 10 to 15 times.
At first, there may be a drawing pain in the calf area, but this will take place after some time of regular daily training. And after two to three weeks your feet will begin to acquire a beautiful shape.
Exercises for legs and hips are better, of course, to produce in the morning. And after a hard day's work, the feet need rest. If you feel aching pain in the muscles of the thigh after a busy day, you can do a relaxing gymnastics.
Sit on the corner of the chair sideways and lean against his back with his hand. Right foot put on the floor at an angle of 90 degrees, and the left - bend at the knee and grab the palm of the left hand by the ankle. Press at the same time a little straining, and the back remains absolutely straight. Then slowly move the hand from the ankle to the toe and pull the leg with the heel to the buttocks. Hold for as long as possible in the highest possible position for half a minute. Try to keep the foot, which remained to stand on the floor, was fixed in one position, and the foot did not move. Repeat the stretching 3 times for both legs.