The summer beach season is just around the corner, but not all figures will allow you to put your favorite swimsuit.You can put your body in order with domestic exercises to lose weight.We offer the 8 main effective exercises.
Before starting to do any exercise, it must be heated to heat the muscles:
- intensive walk or run in place;
- Classes on an exercise or running tape;
- Arbitrary dance to your favorite music with constant rhythm building;
- The race in fresh air.
For heat, 10 minutes are enough, after which it is necessary to do several stretching exercises.
Legs, hips, buttocks
1. Seadillas
At the same time, keep the shoulder width of the feet and feet can be in parallel or with divorced socks: the second option increases the load on the buttocks.During the squatillas, do not arrange the heel or floor socks, hold the back in a straight line.
2. Twins in position of standing
This exercise firmly lifts the internal and lateral surface of the hips.Stock straight, take a hand behind the support and lift your leg straight as high as possible.A great option is to perform this exercise not from the standing position, but "on all fours", that is, on the knees and elbows.In this case, make sure the body does not separate, it must be initially in the same position.The twins are performed aside, with a straight foot.
3. Twins back
An ideal exercise to put the buttocks in order.Upon entering the initial position, take your hands behind the support and lift your leg back, how high it can.This exercise can also be done descending to the floor.
4. swears the press
Nothing new: tear on the floor, fold the legs at an angle of 90 degrees and now lifts the body, trying to touch the knees extended hands.The pelvis cannot be started from the floor.Throw the power of the press, without masturbating, gently lifting the body.This exercise can be done with high legs.
5. inclines to the sides
This simple exercise helps to emphasize the waist line, especially if you do it with your hand raised.Aro rotation helps perfectly, preferably metal, heavy enough to effectively massage the waist line.
General Council:Don't try to establish records, don't exaggerate!Stop after feeling fatigue.But he still tries to gradually increase the load.And do not forget the nutrition: it cannot eat excessively, but cannot die of hunger, otherwise there will simply be no strength for training.Adhere to a balanced diet and work every day for 40-50 minutes.
6. Get up
Sit on the floor or stop in a straight line, collect the weights and raise them to the sides, then above.The number of repetitions depends on its resistance.The main thing is to increase it gradually.
7. Hand factory behind the back
Having taken the weight in one hand, lifting it and back, inclined and inflexible, until you get tired, while holding the elbow of the second free hand.
8. Push -Us
It is difficult, but very effective: the muscles of the hands quickly lose their fall and are seen in shape and orderly.You can push "in a woman", not straight, but with bent legs.Then the hands will suffer less than the load.
Self -discipline, willpower and a competent approach can make an effective method to lose weight of home exercises.And you will look 100%!