Even spending a hard time in the gym, you can not achieve the desired feminine curves. To the muscles were not only strong, but also flexible, stretched, you need to combine in training and work with your own weight (as in pilates), and proper breathing (as in yoga). We have developed an author's training program for those who want to simultaneously increase muscle mass and get rid of fat deposits. Train at least twice a week - just a month of regular classes you will have to change the size of clothes. Attention: do not be scared if the scales show an increase in weight in 1-2 kg! It grows muscle mass, and fat burns, and the contours of the figure become chiselled. Useful exercises for the hands, feet and body will help you to always stay in shape and get a beautiful figure.
Exercises for hands, feet and body - upper press
The goal: to acquire relief cubes, to get rid of fat deposits at the waist.
Upper part of wide abdominal muscle. Lie on the floor, press the waist firmly to the floor. Raise your legs at a right angle and hold in this position, trying not to change the angle of 90 °. Tear off the scapula from the floor, chin upward. Pull your arms out from the floor. Making short energetic exhalations, spring your arms up and down. Take a deep breath, and then 10 short exhalations with lowering of hands.
To complicate the exercise, put your feet on the fitball. The difficulty is to hold the ball in place, doing hand movements. The legs should be closed.
Try to put pressure on the ball with heels. Perform 10 times.
Pay attention!
To work the right muscles during exercises for the arms, legs and body, do not strain your neck. Stretch your head up, not forward.
Lower Press
Get rid of fat deposits in the abdominal area during exercises for the hands, feet and body, to find a slender silhouette. Upper and lower press, buttock muscle, quadriceps.
Lie on his back, the waist is tightly pressed to the floor. If it's hard for you to follow the loins during the exercise, put a small towel, folded by a roller, under the lumbar deflection. Lift your straight legs upwards so that they make an angle of 90 ° with the body. Place your hands behind your head. Do not put your fingers in the lock, just hold your hands near your temples: this will help you not to overexert the cervical vertebrae. Take a deep breath and, on exhalation, tear off the blades from the floor. Pull your chin up. Simultaneously with the lifting of the shoulder girdle, bend the legs in the lap. Thoroughly seek the knees. Taking a breath, slowly lower the scapula, and then head to the floor, while straightening the legs. Keep your feet together, do not spread your legs. Do exercises for the arms, legs and body slowly, do not jerk. To complicate the exercise, press down on fitball. Straighten the legs with the ball clamped perpendicular to the body. Then, as in the lightweight version of the exercise, cut your knees, keeping the ball on the weight. Fix the ball with your legs. Pressing the ball with your feet, you will give an extra load to the inside of the thigh. Repeat 30 times.
Press and back
Exercises for the hands, feet and body help to form a strong muscular corset, strengthen the muscles of the legs.
The muscles of the press, the entire back surface of the legs, the muscles of the back. Lie on the floor, press your hands to the floor. On exhalation, slowly tear your legs off the floor and start lifting. When the legs are raised perpendicular to the floor, start to lower them by the head, tearing off the back from the floor: the vertebra behind the vertebrae. Do exercises for the arms, legs and body, holding the ball with your feet. Repeat 30 times.
Pay attention!
Do not tear off the scapula from the floor, otherwise you risk overloading the cervical vertebrae. During the exercise, stretch your arms not to the feet, but to the front, straight ahead. Do not tear yourself off the floor with a jerk, do all the movements smoothly. When climbing, drag your head up, not forward.
Strengthen and stretch the muscles of the whole body, especially the muscles of the press, back, hands. All the muscles supporting the spine, all the muscles of the press.
Lie on your back, stretch your arms out behind your head. Take a deep breath, and then, on exhalation, tear off the hands from the floor first, then the head, then, the vertebra behind the vertebra, lift the trunk. During lifting do not tear your legs off the floor, keep your feet closed. Do not get up and down, move smoothly. Sitting with straight legs, stretch your chest forward, behind your hands. Do not strain your neck, imagine that you are pulled up by the crown of your head. Forward is only the chest. Complicating the exercises for the arms, legs and body, pick up the fitball. Having settled on the floor, put the ball behind your head. Grab his arms, pick up the ball first, and then reach for the fitball. Do 15-20 repetitions.
When you feel that training is not enough for you, take into account that the bigger the ball and the heavier it is, the greater the load on the muscle groups you are working on, you will get. Start with a small child or a half-blown big ball.
Pay attention!
Do not fall on your side, keep the body stretched along one line, the toe of the flyweight leg is stretched. Shoulder of the supporting arm is perpendicular to the floor.
Chiseled hips
Get rid of the "ears" on the hips, make the buttocks elastic, and the thighs will be helped by detailed exercises for the arms, legs and body.
During the exercises for the arms, legs and body, the entire lateral surface of the leg works, the maximum load is placed on the oblique muscles of the press, the gluteus maximus muscle is developed, the muscles of the holding arm are strengthened.
Slender Waist
Remove the fat deposits from the waist, emphasize the relief of the silhouette.
Skew muscles of the press, shoulder girdle, inner thighs.
Lie on your back. Knock your hands on the back of your head, but do not pick them up at the castle. Bend the right leg in the knee and reach for it with your left elbow. In this case, the waist and buttocks remain on the floor, only the upper part of the back (up to the shoulder blades) is raised. Chin pull up. Then likewise, draw the right elbow to the left knee. In order to complicate the exercise, pick up the ball. On exhalation, wind the ball over the tightened knee. Perform 30 repetitions for each leg.
Pay attention!
Tear off the shoulder blades from the floor gently, elbow stretch to the side and slightly up.
Lean on the floor with your knee and elbow. Free arm bend at the elbow and lead behind the head, the elbow should look strictly up. Tension the toe of the supporting leg. On exhalation, keeping balance, raise your free foot to the waist level. Do not get your foot on the road and do not take it back. The sock is tight.
A more complex version of the exercise for the hands, feet and body - using the fitball. Lie on the ball top of the trunk. Keeping your balance, raise your foot. Watch that the ball does not jump out from under you. Perform 30 times for each leg.
High chest
Beautiful chest, open chest, lack of "wings" on the forearm.
Muscles of arms: biceps and triceps, large pectoral muscle, muscles of the back.
Take an emphasis lying. The body must be tense, the stomach tightened. At first you can rely on the knees bent at the knees. Over time, go to the emphasis on socks. Bending your elbows to the sides, drop your chest down. You must feel the tension in your arms and chest. Do not throw out your stomach, do not bend back. Lie on the ball and roll on it so that it is under the basin. Perform 30 push-ups, keeping balance.
Pay attention!
The back is straight, the deflection in the lower back is unacceptable. The elbow is flush with the wrist. Straight back, absence of fat deposits on the lower back. Tight buttocks.
Gluteus muscle , the widest back muscle, trapezius muscle.
Lie on your stomach, stretch your arms in front of you, put your feet together. Tear off the chest and head from the floor. Take a deep breath and on an exhalation raise as much as possible the right arm and the left leg. Without lowering your head and chest, slowly lower your arm and leg and raise your left arm and right leg. Tip up and forth, look straight ahead. To complicate the exercise, lie down on the ball and roll it so that it fits under the basin. To begin with, help yourself to keep your balance with your hands: lift upwards only legs alternately. Over time, try to perform on the ball the same exercises for the hands, feet and body as on the smooth floor: simultaneously raise the opposite arms and legs. Do three approaches 10-15 times. Do not throw back your head, head forward. Do not put your hands to the sides.