The minimum program!
During the execution of these exercises, the main problem areas are worked out: thighs, buttocks, waist and arm muscles. This gymnastics is even possible for beginners fitness-minded. Complicate the program: you can, for example, slightly change the usual implementation - to raise the body to add a leg lift.
Three weeks - the first stage for the body: the forms will become more fit. For serious correction of a figure and maintenance of muscles in a tonus daily trainings should enter into a habit.
Fitness Rules
Warm up (10-15 minutes). The ideal starting point is fast walking or jogging. It is also worth stretching the muscles with stretching: with circular movements of the shoulders, with the hands behind the head, with inclines from side to side and towards the forward leg.
Control of breathing. Muscles need to be enriched with oxygen before the load, so before performing the power part of the exercise we breathe in the air, during it - exhale.
Security. Movements should not be sharp, during the lowering of the body it is not necessary to relax until the end ("fall through"). Performing exercises for the press, the loin should be pressed to the floor.
Quality. The number of repetitions for almost all exercises is 15. However, it is better to do less repetitions, but perform the exercises correctly.
Stretching. It is necessary after loading on each group of muscles is a pledge of their elasticity. For example, after exercises for the muscles, the backs with this role will be handled by the body slopes forward with arms outstretched, sitting in the lotus pose. To stretch the gluteal muscles, twists are suitable: sitting in the lotus position, first start the right leg behind the left (supporting it with the hands behind the foot) while turning the body to the left. Repeat the exercise with the left foot. A few repetitions will suffice.
Drinking regime. During exercise, the body actively loses fluid. Therefore, before training, during and after it, it is worth to drink clean water - a couple of small sips at a time.
Reasonable approach. In pursuit of the body-dream to do three times a day is useless - muscles do not change during work, but during rest. Moreover, the complex is made professionally: it is unlikely that this will be enough.
Beautiful hands
Lying on the right side. The left hand rests on the floor, the right hug the body. The right leg is bent, the left leg is straight.
On exhalation, lift the body up, straightening the left arm. On inhalation return to and. Exercise studies triceps. After doing exercise number 2 - change the position to work out the muscles of the right hand.
Boat
Lying on the stomach, hands along the body, shoulders raised, stomach tense. On exhalation raise the body and legs, fix the position for a couple of seconds, on the inspiration to sink down. The back muscles, buttocks and hamstrings are included in the work.
Push ups
On the rug: hands to rest on the floor, legs bent, stomach drawn. Execute push-ups: bending elbows - inhaling, straightening them - exhalation. The muscles of the chest and arms work.
Appetizing forms
The right knee is on the rug, the right hand rests on the floor (between them the letter "P" should turn out almost), the left leg is stretched out, buttocks are slightly forward and tense, the stomach is drawn. The other hand is behind the head.
On exhalation, raise the left leg parallel to the floor, and lower it down to inhale. Change the position of the legs to complete the approach. The gluteal muscle, the external surface of the thigh, the muscles of the body are being studied.
Shoulder Bridge
Lying on the back, shoulders are pressed to the floor, legs are on the fitball. Legs can be slightly diluted to the sides, which will help to keep the balance. On exhalation, raise the pelvis, straining the gluteus muscle. Inhale to sink down. You can improve the exercise: staying in the upper position, you need to bend your knees, pulling the ball to yourself. The hamstrings and buttocks are involved.
Lifting the legs
Lying on his back, hands behind his head, his legs are raised and squeezing the fitball. On exhalation, raise the legs to a 90 degree angle relative to the body, stay in this position for a second. Elbows at the same time should look to the sides, and not be reduced automatically. Muscles of the legs and rectus muscles work.
Twisting
Lying on the back, hands behind the head, the shoulders and the body are raised, the right foot is parallel to the floor (on the weight), the left one is raised at an angle of 90 degrees relative to the body. On exhalation, raise the body and reach for the elbow of the left leg with the opposite elbow, on the inspiration to sink down. Repeat by lifting the right leg. Exercise is effective for straight and oblique abdominal muscles.
Thin waist
On the left side, with the left hand, lean on the floor - the legs are bent, the back is straight, the abdomen and thighs should be on the same straight line.
On exhalation raise the body and pull up the right hand. Lock the position for a couple of seconds and on inhalation return to and. etc. To engage the outer surface of the thigh and get rid of the so-called "riding breeches", while in the upper position, you should lift the right leg.
Thin Waist-2
On the left side, the legs - together, and torn from the floor, the head - on the outstretched left hand (right we keep the balance, just touching it with the floor), the stomach is drawn, the body is pressed to the floor. Right leg raise, "pull" to her left. Lower your legs in and out. P.
If you regularly perform the most effective exercises presented by us for stunning weight loss, you will find not only a slim figure, but also a beautiful texture.