A classic example of a beautiful female figure includes the "guitar" silhouette - smooth turns from the chest and hips in a thin waist. Excessive strength, seated work, lack of time to visit the gym are reflected in the skin. The female body accumulates fat, first of all, in the stomach and sides. Diet disaster does not help. Beauty experiences are in vain for it. The simple exercise complex will help drive fat stocks and create a beautiful silhouette in a few months.All physical exercises for weight loss and sides can be done at home. The best result is given by home training three times a week for 30-40 minutes. For classes, the following conditions and shells are important:Lightly comfortable clothes;Carpet;Hula-hup?Stick;Dumbbells?Fitball?Pillow;Ball.
Examples of exercises in permanent position:Simple occupations. Stretch your hands, sitting deep 15 times.Star on the shoulder blades. Lie on a carpet, lift your feet, hips, a trunk on top, so that the body forms a flat vertical line. The waist is supported by palms, supporting its elbows on the floor. You have to keep out in this position for half a minute. "Mill". Put the legs, socks - 45 ° on the sides. Bend, touching the right sock with the left hand, pull back and on. Repeat the same with the other hand. Required 2 sets 15 times.Twims on the side with his hands. Stick your hands to the sides. Take the left hand back behind the waist, right - stretch to the left. Return to the original position and repeat in the opposite direction. The twins of the hands should look like shock. Exercise effectively draws the sides if you repeat it 30 times.Twist. Combine your hands behind the back of the head. Bend to the left, pulling the left knee to the elbow. After 15 slopes, repeat the same amount to the right.
Seating exercises
Draw with your feet. Sitting, hands to rest his hands on the floor behind you. Combine your feet and, by raising your feet, write fantastic numbers with the edges of the feet: 0, 1, 2, 3 and so on, at 9. Quite, gradually bring to 3 repetitions with short breaks. Inclination forward. Sitting, apply the legs. Connect the fingers to the back of the head. Bend in turn with the left elbow to the right thigh, with the right elbow - to the left, 7 times each.Increasing legs. Sit on the carpet, hold your back vertically. Lift the legs in turn, holding them straight, with a pulled finger. Minimum - 5 repetitions with each foot.Walking the buttocks. Sitting on the floor, stretch your hands forward. Move the buttocks back and backwards, such as steps (10 ropes, 10 - before). Keep your feet vertically.
Lies lies
Simple twist. Lie down, tighten your fingers under the back of the head, bend your knees. Direct the elbows forward. Lift your head 20-30 cm from the floor. The lower back does not tear the floor. The number of repetitions is individual, you must do so in the sense of heat in the muscles. CAUTION: Do not pull your head with your hands too much so as not to hurt the cervical vertebrae.Complicated twist. Repeat the previous exercise, but by increasing the slightly bent legs up.Lift the body with a turn. Starting position-depending on exercises 1-2. To lean forward diagonally: the left elbow to the right, then the right elbow remains. Do 15 times with each hand.Landing the legs with a waist wing. Starting position - in ex. 1-3. The legs are half on the knees and closed. Raise them by tearing the waist from the floor. Direct the elbows forward. 3 sets of 15 repetitions are required. CAUTION: Do not bend the spine too much so as not to give a dangerous load."Shears". Lie straight, put your hands on the sides of the body. Lift the feet of straight legs to the maximum height from the floor. Attach and spread the legs 5 times. Lower your feet. Repeat 3 - 10 times. Twins on the side. Lie on the side, lean on the elbow. Make swings with straight leg 20 times. Repeat the exercise from another side. In addition to the side muscles of the type, the swings are a beautiful range of hips and buttocks."Bike". Classic exercise to tighten abdomen and extent. Lying on your back, put your hands under the back of the head and bent legs "rotate the pedals" in the air. Exercise is effective if you do it for 5 minutes."Planck". Location - facing the floor. Bend your hands on the elbows. To rest on the floor with socks and arms. Keep the place for half a minute. The body must be strictly horizontal.
Shells with shells
Rotation with a stick. Sit on a chair, put the shoulder of your feet -I have. Put a stick on the shoulders from behind. Take your hands on both ends of the stick. Turn the elbows to the left and right. Exercise is effective if you do 100 - 200 times, in 3 approaches.Turning into the gym ball. Lying with a lower hole with your bottom, tighten your fingers under the back of the head, put your shoulders more widely and rest on the floor. Direct the elbows forward. Raise your head, rounding your back. Repeat three times, 20 times each. There is a second version of this exercise. Lie on the floor, put your feet on fitball, hands - behind your head. Lift the shoulders off the floor, twisting the back. The rotation of Hula Huup. The circular movements of the waist during the rotation of the wreath quickly pull the side muscles and drive the fat. You can start from 5 minutes. Over time, the exercise extends in half an hour. It is important - the hands when moving the waist must be widely disseminated.Occupations with dumbbells. The weight of the dumbbells for beginner athletes is from 1 to 3 kg. For the lack of real dumbbells, you can use sand bags or water bottles. 10-15 deep occupations are manufactured, in which the loads are related to the floor. In order for the guy to deal with full power, you must inhale in the downward motion, exhale - when you align your legs. Slopes with dumbbells. Take dumbbells in both hands. Put your feet slightly wider than shoulders. Lift the right hand vertically up, left - reach the left foot. Repeat 15 times then - the same number of slopes to the right. Turn the face to the side of the lifted hand.Slopes with dumbbells. The legs are widely placed. Take the left hand out of the neck, dumped on the right foot with the right hand from the dumbbells. Make 15 times in every direction.Lifting pillows. Lie on the floor, hands - on the sides, hold a pillow between the foot. Lift the pillow as high as possible from the floor, make it in circular motions until the heat is noticeable in the muscles.Lifts of the foot with the ball. Lying to the side, hold a small ball between the legs. Raise your feet with the ball, hold them in the air for 10 seconds. Repeat 10 times, the same amount on the other side.Sliding with lids. Exercise requires two ordinary lids from containers. Take a stop like push -ups from the floor. At the same time, place the covers. With a sliding movement, pulling the legs into the hands, lifting the pelvis. Exercise is only good on the smooth floor (wood, linseed oil, etc. ). Repeat 10 times.Sliding with knees. The same position as in Exercise 9, the socks are on the lids. You have to drag your feet by bending your knees until they get close to their hands. Straighten, sliding the lids on the floor until the body takes the original position. 10 repetitions are required.
All exercises are very effective and help to remove the stomach in 2 weeks. But inexperienced athletes cannot start with high education. The load is gradually improved. Normal classes will always maintain harmony.
