But you know perfectly well how it all happens. Every time you make a decision to seriously engage in fitness, but within a few weeks of your determination there is no trace, and soon begin to limp the waist and buttocks. Methods of developing interest in sports will be the best friends in your choice.
How can we ensure that good intentions do not remain so forever, but become concrete, consistent actions, a way of life? In this article, you will find practical advice on how to maintain a spirit and desire to train based on the latest developments of psychologists and other professionals, as well as the recommendations of ordinary women who have managed to make training part of their lives. In addition, we offer you a set of exercises, which throughout the year will help to keep in shape both the body and the soul. Most sets of exercises at some point stop giving results, but our program is built to help you achieve more and more success.
So are you ready for the last time to give yourself a chance to go in for sports? Then turn the page: there is everything to tune in to the class and do not lose this attitude! Those who regularly play sports will agree that the obvious results are the best way to keep the desire to continue training. When the clothes become noticeably freer, the stomach is tightened, legs seem slimmer, then you are ready to run to the gym. The problem is this: after a few weeks of training, you notice that your progress has slowed down. You continue to celebrate the changes, but they are not as significant as at the beginning, and your sports ardor begins to gradually weaken. If you do not change the training program, progress will slow down after 4-6 weeks. Our complex of exercises is designed in such a way as to change and develop together with you. At the same time, you will simply engage in more burdens than before, or do the same exercises in a new way, so that you can load muscles more effectively, and so that you continue to be interested in exercising.
First, doing eight super effective exercises, you strengthen the muscles, gradually increasing the burden. After 4-6 weeks, when the exercises will be easy for you and carry out them will be boring, begin to make a more advanced version of the same exercises. We also offer the third, most complex option, which you can start when the second level is too simple. Having mastered the technique of performing all the exercises, you need to gradually increase the intensity of the activity in order to continue to move towards the goal. To do this, it is best to change the set of exercises. Your results depend on the degree of physical activity. Of course, even the minimum load is useful for the body, but if you want to make progress, you must constantly force the muscles to work, increasing the number of repetitions and trying all the new exercises. You may need to spend more energy than before, but you will understand that the game is worth the candle when you see your slender strong body and feel a burning desire to continue to play sports.
- Lunge. Exercise strengthens the muscles of the front and back surfaces of the hips, buttocks, upper back and shoulders. Stand upright, feet shoulder width apart, right foot in front of the left, the left one leans on the toe. Put the bar of the bar on the sternum, arms crossed, palms near the shoulders. Take a step forward with your right foot and descend into the lunge. Make sure that the right knee is just above the ankle, and the left one looks on the floor. Straighten your legs. Do all the repetitions first with one, then with the other foot.
- To return to the starting position, make an attack from the right foot, then straighten your legs. Raise the bar of the bar above your head on outstretched arms. Without lowering the bar, descend into the lunge, then straighten your legs again. Do all the repetitions first with one, then with the other foot. The starting position - standing straight, feet shoulder-width apart, the bar of the bar is raised above the head on outstretched arms. Without lowering the neck, take a step back with your left foot and drop into the lunge. Return to the starting position and repeat the exercise with the right foot. Do all the repetitions, alternating legs. Recommended weights: 4-7 kg.
The program of classes. All the exercises of our complex imitate the movements that we make in everyday life (squats, slopes, lifting objects). When performing them, you need to keep the body in balance, so the muscles of your body (the press and back) work throughout the entire workout.
The basis
Do this complex 2-3 times a week, resting at least one day between classes regardless of the level of preparation. Do option 1 of all exercises in this order for 4-6 weeks. When they will be given to you with ease, go to option 2. After another 4-6 weeks, start exploring option 3.
Warm up
At the beginning of the workout for 5 minutes, exercise cardio exhalations of low intensity, best on the simulator for cross-training, where both hands and feet work simultaneously. On the treadmill, work vigorously, and on the stationary bike - raise and lower your hands. Then follow the 1 st approach of the first four exercises without burdening or with very little weighting.
Approaches / repetitions
If you are new or have not been involved in sports for more than 6 weeks, follow 1-2 approaches from 12-15 repetitions of each exercise. With an average level of training (you trained 2 times a week for the last 8 weeks or more) do 2-3 approaches from 10-12 repetitions of each exercise. With an advanced level of training (you trained 2-3 times a week for the last 4 months or more), follow 2-3 approaches from 8-12 repetitions of each exercise. Regardless of the level of preparation between the approaches rest for 45-90 seconds.
Stretching
Between the approaches stretch precisely those muscles that develop this exercise. Use the principle of isolated active stretching. To do this, strain the muscle opposite to the one you want to stretch (for example, if you need to stretch the muscles of the back of the thigh, stretch the quadriceps). Hold each stretch for 10 seconds to feel the tension of the muscle. Repeat stretching exercises 5-10 times for each muscle group.
Push ups
Exercise strengthens the muscles of the chest, front of the shoulders and triceps. Stand on all fours, knees on the width of the shoulders, palms rest on the floor, fingers look ahead. Tighten the muscles of the press and, without bending your hands, lower the pelvis so that the body forms a straight line. Bend your elbows at a right angle. Straighten your arms and return to the starting position. On the Smith simulator, set the crossbar at waist level, the weights should be such that the crossbar does not move when you lean on it. Grab the crossbar palms a little wider than on the width of the shoulders, hands are straight. Take a few steps back so that the body forms a straight line from the top to the heels. Bend your elbows and bend your chest to the crossbar, without bending your back. Wring it. Do push-ups with straight legs on the floor, leaning against the toes of the feet. Recommended weights: not less than 25 kg for 2, without weights for 1 and 3.
Squatting and traction
Exercise strengthens the muscles of the front and back surfaces of the hips, buttocks, middle of the back and back of the shoulders. Attach the handles to the cable puller from the bottom. Stand upright, feet shoulder-width apart. Grasp the handles, hands straight, palms facing each other. Make a half-squat at an angle of 45 degrees, the body is slightly tilted forward. Connect and lower the blades. Bend the elbows back to the waist. Straighten your arms and repeat the exercise while remaining in the half-squat position. Stand directly at the cable traction simulator. Do a half squat. Grasp the handle with your left hand, the straight left hand is parallel to the left thigh, the straight right arm is stretched out in front of you at shoulder height. Make traction with one hand. Perform all the repetitions with one, then with the other hand. Do squats (the hips are parallel to the floor). While in this position, perform traction with one hand first with the left and then with the right hand. Recommended weights: 10-15 kg for traction with both hands, 7-10 kg for traction with one hand.
Deadlift
Exercise strengthens the muscles of the back and back of the thighs. Take the dumbbell in your hands, stand upright, legs slightly narrower than the shoulders, arms lowered along the body, palms facing inwards. Keeping your back straight and not straining your knees, lean forward from your hips so that the body is parallel to the floor, and dumbbells are near the shins. Straighten the case and return to the starting position. The starting position is the same. Transfer the weight of the body to the right leg, slightly bend it in the knee, and lift the left leg back. Lean forward from the hips so that the body is parallel to the floor, and the dumbbells are in front of the right shin. Look exactly down. Raise the straight left leg so that it is parallel to the floor and is one line with the body. Lower your left foot to the floor and straighten up. Do all the repetitions first with one, then with the other foot. Perform option 2 while standing on soft mat. Recommended weights: for 1 - 4-5 kg, for 2 - 1,5-2 kg, for 3 - without burdening.
Thrust down diagonally
Exercise strengthens the muscles of the middle of the back and shoulders, and 3 - also the legs. A. Attach the handle to the cable puller from above. Put the fitness ball in front of the simulator and sit on it so that the left hand is in line with the trainer cable. Grasp the left hand by the handle, both straight arms are raised up diagonally just above the shoulder level, palms facing each other. Connect the shoulder blades and pull the left elbow back and down to the waist. Return to the starting position. Do all the repetitions first with one, then with the other hand. Do this exercise while standing. The leg opposite to the arm that you are pulling is in front, the other is set back and leans on the toe. Execute option 3, but do both thrust and lunge simultaneously. Recommended weights: 10-15 kg for 1, 12-14 kg for 2 and 3.
4 secrets of success
• All movements must be smooth and controlled: upwards - 2 accounts (2 seconds), downwards - 2-4 accounts (2-4 seconds).
• Tighten the muscles of the lower part of the press and draw in the stomach, the spine should remain in neutral position.
• Choose such an aggravation to make the muscles as tired as possible at the end of the approach (the last repetition should be given to you with difficulty). Beginners should begin to engage with a little burden.
• If you want to not only tighten the muscles, but also get rid of excess fat, additionally practice cardio exercises for 25-40 minutes 2-4 times a week. First, cardio training should be of low intensity. When your shape improves, increase the load. Your ultimate goal is 1-2 high-intensity cardio workouts per week.
Raising arm bent to the sides
Exercise strengthens the muscles of the upper back and shoulders. Take dumbbells, put your hands along the body, palms look inside, legs are shoulder-width apart. Bend your knees and sink as if you are going to sit on the edge of a high chair. Connect the blades. Raise your elbows up and to the sides to the level of the shoulders, simultaneously unfolding your palms down. Return to the starting position. Repeat the exercise, but when the elbows are at the height of the shoulders, lift the shoulders slightly back and in this upper position, unfold the palms so that they look forward, and the arms should be bent at an angle of 90 degrees. Lower your elbows and return to the starting position. Run the option. From the position where the arms are bent at an angle of 90 degrees and the palms look forward, raise your hands above your head so that they are exactly above your shoulders. Return to the starting position. Recommended weights: 1-2 kg (in each hand).
Combination with crouching
Grasp the dumbbell with both hands. Stand upright, straight arms lowered in front of you, a dumbbell at the hip level. Strain the muscles of the press. Bend your knees and drop down, as if you want to sit on a chair and simultaneously put a dumbbell on the floor. Body weight falls on the heels. Return to the starting position. Do squats like in version 1, and when straighten your legs, bend your elbows and pull the dumbbell to shoulder level. Execute option 2, and then straighten your hands with the dumbbell up above your head. Lower your hands and repeat the whole combination. Recommended weights: 4-7 kg.
The reverse "butterfly"
Exercise strengthens the muscles of the upper back and back of the shoulders. Install the gym bench at a right angle. Lay down on it so that the chest is next to the edge of the bench. Legs can lie on the bench or rest on the floor. Take the dumbbells. Hands are freely lowered, palms facing each other. Connect the shoulder blades and spread your hands to the sides. Spread the shoulders so that at the end of the movement the palms are facing forward; thumbs up. Expand your palms down and return your hands to their original position. Perform the exercise, standing, knees bent, the body is tilted forward from the hips at an angle of 45-60 degrees from the floor. Do the exercise alternately with each hand from standing position. A free hand rests on the thigh. Recommended weights: 1-2 kg (in each hand).