According to women, during weight loss, first of all the breasts decrease (the fatty tissue that forms the basis of the breast, disappears with the rest of the fat) and the buttocks - once magnificent, they "dry up" along with the stomach and thighs. Sometimes, having thrown off a layer of fat, the beautiful floor suddenly discovers that for complete happiness, I would still like to increase the eggs that seem too thin, and make the shoulders slightly wider. In these cases, some diets can not be dispensed with, you will need classes in the gym. Production gymnastics, a set of exercises - this is what every woman needs.
Correct tactics
Those wishing to improve the silhouette should pay attention to the fact that there are no two different groups of exercises that would lead to a decrease or, conversely, an increase in volumes. The same movements can make the body become slimmer or slightly wider. The whole secret in the muscles: if they are simply maintained in a tonus, they will naturally be pulled like a corrective linen, and, if pumped, the problem areas will be rounded. In the first case, exercises should be performed without burdening or with a minimum load (2-3 kg). In the second - will sweat in the literal sense of the word. Women build muscle hard enough, it's all hormones: a low testosterone level does not allow muscle mass to increase at the same rate as men. Therefore, ladies need to work with dumbbells, a body-bar weighing more than 5 kg, an escalator of increased rigidity.
In addition, to increase the volume, you must follow a special diet, "feeding" the muscles with protein: after exercise, eat a piece of chicken breast, a little cottage cheese or drink a protein cocktail. And one more nuance: to increase the volume, the exercises presented below should be done slowly. But regardless of whether you need to pull up the figure or give it a volume, training should be regular: you should practice at least 3 times a week.
- Preheat the muscles. Before starting the exercises, exercise for 5-10 minutes on any cardio or run, jump until you begin to sweat.
- Stretch out at the end of the session. This will help maintain muscle elasticity and speed up their recovery.
- Decide whether you need to increase volumes. If the muscles are pumped, losing weight again will be difficult.
- Consider it. Do exercises smoothly, without jerks, on two counts.
Squats with fitball
Exercise will support the muscles of the buttocks in a tone. IP - standing at the wall, feet at the width of the shoulders. Put your legs forward and press your fitball against the wall with your back, as if you are leaning against the ball. Put your hands behind your head. On inspiration, bend the knees, drop down until the thighs are parallel to the floor; do not tear off your heels. Below you should not sit down, as you can injure the knee joint. On exhalation tighten the buttocks and return to the IP. The back surface of the gluteus muscle and the quadriceps muscle are working.
Squats with a body-bar
IP - take the body-bar with a wide grip, put it behind your head and put it on your shoulders. Blade the blades. Legs shoulder width apart, knees slightly bent. In the lower back, a natural deflection remains. Go down, taking your buttocks back. Take care that your knees do not extend beyond the toe. Straining the gluteal muscles, rise. Pay attention: the more the body-bar is heavier, the more muscles will be. The posterior surface of the gluteus muscle and the quadriceps muscle. During the exercise, make sure that your heels do not come off the floor.
Squats with one leg support
IP - standing, the body-bar lies on the shoulders, the elbows look at the floor. The back is straight, the shoulder blades are flattened, the press is strained. Legs shoulder width apart. With your right foot take a step back and put it on the toe. Body weight transfer to the left leg. Bend your knees and go down, pulling the pelvis back until the thigh of the left leg is parallel to the floor. Slowly return to I. Perform 10-12 squats, then change your leg. This exercise will help to slightly round the buttocks. Gluteal, quadriceps and hamstrings work. Pay attention: when you squat, the back remains straight, not rounded. Exercise allows you to reduce the volume of the buttocks, but if you put on weighting, the gluteal muscles, on the contrary, will increase slightly. - ^ Gluteal muscles and hamstring muscles work.
Lifting the hip, lying on the fitball
IP - lying on the fitball with your belly, hands on the floor. The outstretched left leg stands on the toe, helping to keep the balance. The right leg is bent at the knee, the heel is pointed at the ceiling, the toe is pulled toward you. Tear off the thigh from the fitball and lift it, pushing the heel up. Return to IP without relaxing the muscles. Do 10-12 repetitions and change your foot.
Push-ups on the dais
IP - stand on your knees, put your arms slightly wider than your shoulders. The right one rests on the step-platform (at home it can be replaced with a thick book), the fingers point inwards. Keep the body from the top to the knees forming a straight line without bends. On inspiration, bend your elbows and lower the body down. Elbows spread apart (if they go back, the load will not be on the pectoral muscle, but on the triceps). Perform 10-15 push-ups and turn around to perform the exercises, leaning on the step with your left hand. The pectoral muscle works.
Deadlift
IP - take the body-bar with a straight grip and lower it in front of you. Legs shoulder width apart, knees slightly bent. Tilt the body forward, keeping the natural deflection in the region of the waist until the body is parallel to the floor. Feel the muscles of the back of the thigh strain. Return to I. P. Note that the neck and head become a continuation of the body: when tilted, the sight should be directed not forward (so you can injure the cervical vertebrae), but on the floor. Gluteal muscles and back muscles work. Try to reach the top in the IP Makushka, and forward at the end point.
Draw heel circles
Exercise helps to effectively cope with breeches. IP - lying on his side; The body and legs form an angle of 90 degrees. The lower leg is bent, the upper leg is straightened, resting on the toe. The heel is looking up. Raise an elongated leg above the floor and stay in this position for a few seconds. To complicate the task, draw a heel, without touching the floor, a few small circles. Perform 20-25 repetitions and change your leg. The muscles of the external surface of the thigh are working. Do not tumble on your side, make sure that your back is straight, and the press is tense.
Rise on socks
Thin caviar is not always beautiful. To increase them, you can perform a simple exercise - to climb the socks, and for greater efficiency do it on the dais. IP-stand on the platform next to the wall to lean one hand. Place your second hand on your belt. The weight of the body is transferred to the right leg, the left bend. On exhalation, rise to the toe. On the inspiration, descend. Do the exercise 50 times, then change your foot and repeat the rises on your left foot. Do at least 3 approaches per workout. Calf muscles work. This exercise in no case can not be performed by people with voluminous calves.
Pulling the expander to the chest
IP - fold up the expander in half, grasp the handles with both hands, and stand with your feet on its middle. On exhalation, dilute elbows to the sides and pull the brushes to the level of the solar plexus. Then, on inhalation, return smoothly to IP. Immediately start pulling your arms up to your chest again. Do not lift shoulders. Do 10-15 repetitions. To begin with, deal with an expander with yellow handles or a load of 2.5 kg. If you want to increase your shoulders, use an expander with more rigidity. Shoulder muscles work. The wrist joint during the exercise should not bend.
Raising the leg, lying on the fitball
IP - get down on your knees. Embrace the fitball with your left hand and lie on it sideways. The right foot should be set aside so that it forms a straight line with the body. Straining your hip, tear your right foot off the floor. Do not raise it high, the distance between the toe and the floor should be 15-20 cm.
Raising the leg with a body-bar
IP-lyagte on the mat, on the left side. The left leg loosely lies on the floor; right, bent at the knee, stands on the floor, helping to maintain balance. Put one end of the body-bar in the middle of the foot of the left leg, and hold the other end with the right hand so that the body-bar does not roll. Raise your left leg up, feel how the muscles of the hip work. Repeat the climb 10-15 times, then turn over and follow the exercise with your right foot. The muscles of the inner surface of the thigh are working. Sock the toe of the working leg, do not relax the muscles.
Extension of hands
I.P.-lyagte on the elevation. Take the body bar with a straight, narrow grip. Straighten your arms above the chest. Pull in the abdomen, press the waist tightly against the step-platform. Inhale, put your hands behind your head. Be careful: do not do springing movements, otherwise you can damage the shoulder joint. On exhalation, return to IP. For beginners, it is better to take a light body-bar or dumbbells for this exercise. The pectoral muscle works. Pay attention to sensations in the shoulder joints, avoid sudden movements.