We are engaged in fitness, simple exercises for a quick correction.
The dream of every woman - at any age to have a beautiful, slim and toned body. But most of today's women are very busy - working, raising children and various household chores are time-consuming. In connection with the permanent employment and very low physical activity, eventually appearing on the body of unwanted centimeters and kilograms.
Get rid of them would like to have everything, but on a full-time training is often lacking, and some times even forces are not always. You can of course resort to the diet, but there is no guarantee that the dumped kgs will not return. Therefore, to achieve the coveted reflection in the mirror, you need to exercise. But pace yourself continuous load is not necessarily enough to give training 20 minutes a day. Important in achieving this goal - the regularity and properly selected set of exercises.
A set of exercises for weight loss in the waist
1. Starting position - lying on his back with straight arms along the body, legs bent at the knees, feet together stand at a distance of 30 centimeters from the buttocks. On the exhale - slowly lower your knees to the left, so they were on the floor. On the inhale - lift to the starting position. Exercises are performed alternately in the left and right sides.
2. Lying in the same position, only put the foot shoulder width apart. Alternately, lowering your knees to the side, put them on the floor. When tilting the knees to the left, the right knee should lie clearly on the left foot and vice versa.
3. Lying, hands wide apart in hand, legs bent at the knees so that the angle between the femur and tibia was 90 degrees, and lift, thigh should be perpendicular to the floor, tibia - in parallel. From this position, exhale drop the legs alternately in hand, on a breath - raise. The back should be fixed firmly against the floor. The amplitude of the movement is not large, so as not to overwhelm the side.
4. Lying bent legs slightly apart, feet pressed against the buttocks, slightly lift the neck and shoulders, shoulder blades are not divorced from the floor. Without changing the position, are drawn with the left hand to the left foot, taking care not to tear the torso off the floor, the motion should be in the plane of the floor. Legs are still only work your abdominals. Perform alternately left and right.
5. Exercise is similar to the previous one, only the legs straight, extend and raise the floor by 10 - 15 centimeters, hand along the body, head and shoulders not to raise. The stretched left leg allot 30-40 degrees, while the left hand reach for feet down. The movement of the legs should be parallel to the floor and reminded the pendulum motion. Back from the floor and did not turn the tear.
Exercises to slim the hips and buttocks tightened
1. Starting position - lying on the floor, on his stomach. Hands are along the body, back relaxed. Legs are stretched above the floor between the feet to clamp a small rubber ball or pillow. Slowly, bending the knees, straining the back of the legs and buttocks, lift your legs up, we are drawn to the ball head. Slowly return to the starting position without giving up his feet on the floor.
2. Sitting on his knees, his hands flat on the floor behind, at a distance of 20 centimeters from the buttocks. Slowly, without changing the position of the hands and feet, lift your pelvis up as much as possible. Perform springy motion pelvis up and down with an average amplitude.
3. Standing against the wall on his right knee, left leg straight directed forward. Gliding with the toe on the floor, bends his leg to the side, back and then in the opposite direction. The back should not sag. For each party to make a separate approach
All exercises are performed by 10-30 times on each side, depending on your ability.
With these simple exercises can not only quickly get rid of body fat and raise your vitality, but also improve your mood and find well-being.
We are engaged in fitness, simple exercises for a quick correction.
The dream of every woman - at any age to have a beautiful, slim and toned body. But most of today's women are very busy - working, raising children and various household chores are time-consuming. In connection with the permanent employment and very low physical activity, eventually appearing on the body of unwanted centimeters and kilograms.
Get rid of them would like to have everything, but on a full-time training is often lacking, and some times even forces are not always. You can of course resort to the diet, but there is no guarantee that the dumped kgs will not return. Therefore, to achieve the coveted reflection in the mirror, you need to exercise. But pace yourself continuous load is not necessarily enough to give training 20 minutes a day. Important in achieving this goal - the regularity and properly selected set of exercises.
A set of exercises for weight loss in the waist
1. Starting position - lying on his back with straight arms along the body, legs bent at the knees, feet together stand at a distance of 30 centimeters from the buttocks. On the exhale - slowly lower your knees to the left, so they were on the floor. On the inhale - lift to the starting position. Exercises are performed alternately in the left and right sides.
2. Lying in the same position, only put the foot shoulder width apart. Alternately, lowering your knees to the side, put them on the floor. When tilting the knees to the left, the right knee should lie clearly on the left foot and vice versa.
3. Lying, hands wide apart in hand, legs bent at the knees so that the angle between the femur and tibia was 90 degrees, and lift, thigh should be perpendicular to the floor, tibia - in parallel. From this position, exhale drop the legs alternately in hand, on a breath - raise. The back should be fixed firmly against the floor. The amplitude of the movement is not large, so as not to overwhelm the side.
4. Lying bent legs slightly apart, feet pressed against the buttocks, slightly lift the neck and shoulders, shoulder blades are not divorced from the floor. Without changing the position, are drawn with the left hand to the left foot, taking care not to tear the torso off the floor, the motion should be in the plane of the floor. Legs are still only work your abdominals. Perform alternately left and right.
5. Exercise is similar to the previous one, only the legs straight, extend and raise the floor by 10 - 15 centimeters, hand along the body, head and shoulders not to raise. The stretched left leg allot 30-40 degrees, while the left hand reach for feet down. The movement of the legs should be parallel to the floor and reminded the pendulum motion. Back from the floor and did not turn the tear.
Exercises to slim the hips and buttocks tightened
1. Starting position - lying on the floor, on his stomach. Hands are along the body, back relaxed. Legs are stretched above the floor between the feet to clamp a small rubber ball or pillow. Slowly, bending the knees, straining the back of the legs and buttocks, lift your legs up, we are drawn to the ball head. Slowly return to the starting position without giving up his feet on the floor.
2. Sitting on his knees, his hands flat on the floor behind, at a distance of 20 centimeters from the buttocks. Slowly, without changing the position of the hands and feet, lift your pelvis up as much as possible. Perform springy motion pelvis up and down with an average amplitude.
3. Standing against the wall on his right knee, left leg straight directed forward. Gliding with the toe on the floor, bends his leg to the side, back and then in the opposite direction. The back should not sag. For each party to make a separate approach
All exercises are performed by 10-30 times on each side, depending on your ability.
With these simple exercises can not only quickly get rid of body fat and raise your vitality, but also improve your mood and find well-being.
SportNovaya life
Around the world, a new life has traditionally begin Monday.
"Everything - we say - on Monday I sit on a diet, start to play sports and, in general, no more mistakes and chocolates before bedtime! "This is the motto I started working week.
At breakfast - oatmeal for lunch - cabbage salad, and instead of dinner - a subscription to a gym. Hungry and resolute, I went in the company of friends to conquer the sports Olympus.
Our choice fell on one of the fitness clubs in the city. Firstly, by working closely, and secondly - the club celebrated its birthday feast for decent discounts.
The first trial session was conducted by trainers - it was a gift club. However, a "gift" by giving us a couple of guidelines for the use of a simulator, quickly disappeared from sight.
Exchanged glances, my friend perched on an exercise bike and pedaling along the way, began to explore the field of action. More precisely, I realized after a couple of seconds, the environment more suitable name "field of hunting."
The game is played the role of men - of all ages, sports and external data as hunters - the female half of the club.
The girls, dressed and made up like a ball, managed to simultaneously lift the dumbbells, erotic bent, shoot eyes and loudly talking on the phone.
By the way, most of the male folk working honestly biceps. In the view was and a couple of middle-aged women, diligently doing squats. Among all this diversity is important to go inflated body in red branded T-shirts - instructors.
By the end of class, I realized that to conduct independent training does not make sense. Each machine has its own peculiarities, and without professional help at least for the first time, I can not do.
Therefore, the following training again I spent with an instructor. The effect, I must say, far more disruptive than the single "swing."
The coach develops an individual program, based on the features of the figures and physical fitness, nutrition program is hourly.
With the food, frankly, the coach missed - in the sense that to limit myself by the fact that "well, like" I can not, but active sessions at the gym gave a significant result.
Kilograms melted before our eyes, and physical activity maintained the tone and condition of ease in the body.
Besides, apart from sporting success, I instantly found success and are among the opposite sex. From men with tips "how best to do this is now an exercise in here this here simulator 'release was not. And help they did not run the decorated beauties, and I - in the old sports shorts and no makeup.
Leaving the gym, I concluded that sport and natural - it's great.
All the same, no wonder women around the world are beginning a new stage of his life in a fitness club.
Only here it is not necessary to wait for Monday - should begin right now!
