Often, especially after the winter, we begin to notice behind our figure completely undesirable and negative changes for us. It is the appearance of a round belly, the sagging and loss of elasticity of the muscular mass of the arms and legs. Of course, these signals are alarming for every woman. After all, we aspire to the ideal of perfection and we want to imitate it in everything. But in this situation, you can not help yourself and it's not too late yet, you should start a set of special gymnastic exercises to improve your figure. To do this, in our time there is a very large number of fitness centers and clubs, where you are a specially trained fitness instructor will help in a short time to return the old forms. Picking up for you a certain gym program with a set of special exercises. And what if you just do not have time to visit such institutions? First of all, do not sit back and wait for your muscles to start working and improve without your help. Not at all, just here, and it's worth getting used to and doing the same fitness at home. Just allocate for yourself at least 30 minutes a day and take it away, as the result will not keep you waiting. And so, you consider your problem places belly, hands and feet. Let's look at a few exercises for each individual muscle group of the above listed body parts.
We shake the press, legs and hands quickly and effectively at home. Remember: it's hardest to get you into gymnastics. Therefore, fight your laziness and put yourself to the result to see yourself as perfect and desired. Tell yourself strictly: "We pump the press, legs and hands, systematically and without absenteeism, to be with an excellent figure!". And you will immediately see how out of nowhere, you will see forces and desires, inspired by your correctly and rationally set will power. As they say - the main thing to start. Of course, initially at the first stage of your lesson you should not exhaust yourself to the last breath. It's just that you need to increase your physical activity as your muscles adapt. The complex of these exercises try to do 3-4 times a week, as for the press, then for a quick effect it should be pumped every day or at least every other day. Do not forget about an easy warm-up before starting the exercises. This can be slopes in different directions, circular movements along the waistline, various deflections and squats.
Abdominal muscles. A beautiful and flat belly, the dream of every girl and woman. And how to make it so we just now try to consider.
1. Lie on your back with your legs bent at the knees, pushing them apart, shoulder width apart and resting your feet on the floor. Hands cross on the chest and begin to lift the upper body and lower it to its original position. In this exercise, first of all, do not forget about the right breathing.
2. Lying on your back, fold your arms behind your head. Lift your legs up and start making circular motions. At the same time, pulling in the belly. Hands behind the head. Mentally begin to "pedal" an imaginary bicycle. "Full turn" with both feet is an exercise once done.
3. Again lying on your back, with your hands behind your head, fold your legs in your knees and screw to your chest, a 90 degree angle should be formed under your knees. Exhaling, straighten your legs and, breathing in, return to the starting position.
These exercises are effective both for the upper part of your press, and for the lower abdominal muscles. Each of the above exercises, it is worth doing 1-4 approaches, each of which is 8-16.
Muscles of the legs. Slender and graceful legs - this is quite real. Here are some exercises for you.
1. Pull the inner side of the thigh. For this exercise, you will need a low bench or stool. Sit on the floor, resting your back on the stool. The padded right leg is extended forward, the heel is turned to itself so that the tension in the inner side of the thigh is felt. The left leg is accordingly bent at the knee, the foot is deployed to the right thigh. Start lifting and slowly lowering your right foot. Then change the position of the legs and repeat all of the above for the left leg.
2. We reduce the riding breeches. You again need a bench and a 1-2 kilogram weighting agent for your feet. The starting position is lying on the left side with the support on the forearm and the right hand (her hand). To the right leg, just below the knee, attach a special weighting agent. Put the foot of your left foot on the bench, and lift your right foot up for a couple of seconds, pulling out her toe. Then slowly lower your leg without touching the bench. Change the position of the legs and do the same with the right foot.
For each of your legs, these exercises should be performed 15-25 times, two repeats, 2-3 times a week.
The muscles of the hands. Graceful thin hands - this is not a dream. And for its execution, there is also an exercise for which you will need a dumbbell weighing 1 kilogram. The starting position - standing about half a meter from the wall, set your right leg back, slightly bending your knees. Lean directly forward so that your torso is parallel to the floor, and rest your hand with the palm of your fully straightened arm in the wall. Distance between the wall and you adjust, as you like it yourself. The right hand with the dumbbell should be along your body. Bend it in the elbow, then straighten it. This exercise must be performed by each of the hands changing them, 15-25 times, two approaches, three times a week.
Now, I think you know how to bring your body to an ideal form by applying the above described exercises in practice. So dare and remember, according to experts, it's best to start practicing yourself around February and then by the summer you will have all chances to conquer more than one man's heart during his vacation on the beach.