We are engaged properly in the gym

To be healthy and beautiful to constantly improve themselves physically.

There are the main reasons for the exercise:

Among women

1.Zhelanie lose weight

2.Skorrektirovat proportions of the figure

3.Ukrepit health, raise vitality

4.Povysit social status

5.Potrebnost in communication, the desire to meet new people

Men

1.Nakachat muscles get relief

2.Ukrepit health, raise vitality

3.Pohudet

4.Skorrektirovat proportions of the figure

5.Povysit self-esteem.

We must seriously set themselves the goal in life, to make it a priority to seek with all diligence. The cornerstone of any gym - it's his sports equipment.

With the help of sports equipment and special methods of exercise, you can quickly achieve great results for slim figure.

Training in the gym make it possible to achieve increase muscle tone more muscles, which increases the rate of your metabolism at rest. By engaging in the work of all the muscles of the body, you increase the energy of the body, forcing him to use the deposits of subcutaneous fat.

What problems will help you solve the exercise machines?

They can help cure diseases, to maintain the overall tone of the body, specifically to develop certain muscle groups, increase joint flexibility, strengthen the cardiovascular system, lose excess weight, change for the better figure.

The gym includes popular tools for training press, biceps and other muscle groups. When working with a personal trainer you will achieve tangible results as soon as possible: the coach will develop an individual program, follow the correct implementation and pick up power system.

If you are alone, proposed a set of exercises to help you achieve a good tone. The complex is balanced, designed for 2 sessions per week in the gym.

Doing better than just a day, between classes should not take more than 2 days. Ideally - 2 times simulators, 2 - aerobics. Do not choose too hard and exhausting - you drop a class in record time. Start with the lightest weight, of short duration and low intensity.

Even twenty-minute session can be extremely useful. Three exercise 10 times for each - perfect for a beginner. Gradually increase the weight, until you feel that easily perform these 10 repetitions and could raise a little more.

Often remind yourself: "Do not overwork." Activities should be carried out after 2 hours after eating, and after exercise, try not to eat at least an hour. If you are taking medication, drinking tea, coffee, alcoholic beverages or smoking - start training as no earlier than an hour.

Clothing for the training should be light and allow the body to breathe; shoes - sports, such as running shoes. If you wear a lot of clothes, it will cause excessive sweating.

Additional weight loss - it is a liquid, which will be filled with the first glass of water drunk by you. Each workout should begin with a warm-up to prepare the body for subsequent work.

Warming should be easy to use and, preferably, those muscles which will be included in the job. Do squats, bending and exercises for the shoulder belt.

Then you need to prepare for the upcoming load knee joints: gently massage and rub their hands. The warm-up should also include stretching exercises and muscle.

1st exercise:

Aerobic warm-up, 10 minutes, a small or medium load, high rate (Bike 2-ke, stepper 4-ke, a treadmill at 7, 5 km / h).

Legs, buttocks.

1. Trainers 15-20 times. Make podnapryagaya on lifting buttocks, then not only works the lower back, and buttocks and thighs from behind. Fix an upper position 1-2 count. The easiest option - skrestnye hands on his chest, then - for the head, then - do with the weight (2, 3, 5 kg).

2. The Romanian thrust 20 times. Legs slightly apart, back straight, eyes forward, in the hands of a small neck. Inhale, breathless with a straight back cant neck in the bottom point just below the knee. It is important not round back. Slowly straighten the end of exhalation start straightening.

3. Bending of feet lying on the simulator 12-15 times. (For the beginning we put 10 kg). It is important to sock on, exhaling in flexion, extension slower.

Chest, back,

4. Bench horizontally 10-12 times. If the empty neck too heavy, picks up a dumbbell. Exhale on the upstroke. It is possible to start the bench to replace push-ups on the chest on straight legs, still easier on the knees, but in any case, almost touching the floor feeding.

5. The vertical thrust on the back of a wide grip 15 times. (For the beginning of 15 kg), exhale on the move down.

6. The horizontal thrust 15 times. (For the beginning of 15 kg), exhale on the movement itself. In Ex. 5-6 it is important not to reject and do not bend your back, for this you need all the time to control the blades, they must be at least reduced. If you want to deviate spin, reduce weight, and try again.

We are engaged properly in the gym

To be healthy and beautiful to constantly improve themselves physically.

There are the main reasons for the exercise:

Among women

1.Zhelanie lose weight

2.Skorrektirovat proportions of the figure

3.Ukrepit health, raise vitality

4.Povysit social status

5.Potrebnost in communication, the desire to meet new people

Men

1.Nakachat muscles get relief

2.Ukrepit health, raise vitality

3.Pohudet

4.Skorrektirovat proportions of the figure

5.Povysit self-esteem.

We must seriously set themselves the goal in life, to make it a priority to seek with all diligence. The cornerstone of any gym - it's his sports equipment.

With the help of sports equipment and special methods of exercise, you can quickly achieve great results for slim figure.

Training in the gym make it possible to achieve increase muscle tone more muscles, which increases the rate of your metabolism at rest. By engaging in the work of all the muscles of the body, you increase the energy of the body, forcing him to use the deposits of subcutaneous fat.

What problems will help you solve the exercise machines?

They can help cure diseases, to maintain the overall tone of the body, specifically to develop certain muscle groups, increase joint flexibility, strengthen the cardiovascular system, lose excess weight, change for the better figure.

The gym includes popular tools for training press, biceps and other muscle groups. When working with a personal trainer you will achieve tangible results as soon as possible: the coach will develop an individual program, follow the correct implementation and pick up power system.

If you are alone, proposed a set of exercises to help you achieve a good tone. The complex is balanced, designed for 2 sessions per week in the gym.

Doing better than just a day, between classes should not take more than 2 days. Ideally - 2 times simulators, 2 - aerobics. Do not choose too hard and exhausting - you drop a class in record time. Start with the lightest weight, of short duration and low intensity.

Even twenty-minute session can be extremely useful. Three exercise 10 times for each - perfect for a beginner. Gradually increase the weight, until you feel that easily perform these 10 repetitions and could raise a little more.

Often remind yourself: "Do not overwork." Activities should be carried out after 2 hours after eating, and after exercise, try not to eat at least an hour. If you are taking medication, drinking tea, coffee, alcoholic beverages or smoking - start training as no earlier than an hour.

Clothing for the training should be light and allow the body to breathe; shoes - sports, such as running shoes. If you wear a lot of clothes, it will cause excessive sweating.

Additional weight loss - it is a liquid, which will be filled with the first glass of water drunk by you. Each workout should begin with a warm-up to prepare the body for subsequent work.

Warming should be easy to use and, preferably, those muscles which will be included in the job. Do squats, bending and exercises for the shoulder belt.

Then you need to prepare for the upcoming load knee joints: gently massage and rub their hands. The warm-up should also include stretching exercises and muscle.

1st exercise:

Aerobic warm-up, 10 minutes, a small or medium load, high rate (Bike 2-ke, stepper 4-ke, a treadmill at 7, 5 km / h).

Legs, buttocks.

1. Trainers 15-20 times. Make podnapryagaya on lifting buttocks, then not only works the lower back, and buttocks and thighs from behind. Fix an upper position 1-2 count. The easiest option - skrestnye hands on his chest, then - for the head, then - do with the weight (2, 3, 5 kg).

2. The Romanian thrust 20 times. Legs slightly apart, back straight, eyes forward, in the hands of a small neck. Inhale, breathless with a straight back cant neck in the bottom point just below the knee. It is important not round back. Slowly straighten the end of exhalation start straightening.

3. Bending of feet lying on the simulator 12-15 times. (For the beginning we put 10 kg). It is important to sock on, exhaling in flexion, extension slower.

Chest, back,

4. Bench horizontally 10-12 times. If the empty neck too heavy, picks up a dumbbell. Exhale on the upstroke. It is possible to start the bench to replace push-ups on the chest on straight legs, still easier on the knees, but in any case, almost touching the floor feeding.

5. The vertical thrust on the back of a wide grip 15 times. (For the beginning of 15 kg), exhale on the move down.

6. The horizontal thrust 15 times. (For the beginning of 15 kg), exhale on the movement itself. In Ex. 5-6 it is important not to reject and do not bend your back, for this you need all the time to control the blades, they must be at least reduced. If you want to deviate spin, reduce weight, and try again.