A classic example of a beautiful female character involved in the silhouette of Muslim guitar - smooth bend from the chest and hips to a thin waist. Excessive strength, sitting work, lack of time to visit the gym reflected in skin. The female body accumulates fat, first, on the stomach and the sides. Destroying in nutrition does not help. The experiences of beautiful people are useless about this. Simple exercises will help promote fat deposits and create a beautiful silhouette for a few months.
All physical exercises to lose weight and sides can be done at home. The best effect is given by training at home three times a week for 30-40 minutes. For classes, conditions and back covers are very important:
Comfortable clothes;
Carpet;
Hula-Hup;
Paste;
Dumbbells;
Ball;
Pillow;
Ball.
Examples of vertical exercises:
Simsy Squats. Stretching hands, sitting 15 times deep.
The star on the shoulder blades. Located on a carpet, smooth legs, hips, body, so that the body forms a flat vertical line. The waist is supported by palms, placing his elbows on the floor. You need to keep in this position for half a minute.
"Mill". Wide legs, socks - 45 ° to the sides. Bend, touching the right socks with your left hand, withdraw and up. Repeat the same with the other. 2 sets are required 15 times.
Twims aside by hand. Paste your hand on the sides. Put your left hand back to the back of the waist, right - extending to the left. Back to the original position and repeat in the opposite direction. The twins of the hand should be similar to the shocks. Exercise effectively pull the edges if you repeat 30 times.
Twist. Combine your hand behind the head. The curve to the left, pulling the left knee into the elbow. After 15 degrees, repeat the same amount on the right.
Sit exercisesDraw with your foot. Sit, put your hands on the floor after you. Combine your legs and, lift your legs, write imaginary numbers with the ends of the foot: 0, 1, 2, 3, v. v.
Tilt forward. Sit, spread wide legs. Connect the fingers at the back of the head. In turn bend with the left elbow to the right thigh, with the right elbow - on the left, 7 times each.
Lift legs. Sit on the carpet, hold the back vertically. Take your feet up in turn, hold them straight, with a pulled toe. Minimum - 5 repeats with each foot.
Walk the buttocks. Sitting on the floor, stretching your arms forward. Move on the buttocks back and back, like steps (10 wires, 10 - first). Keep your foot vertically.
Lying exercisesSimple twisting. Lie, clamp your fingers behind your head, bend your knees. The elbow direction forward. Lift your head 20-30 cm from the floor. The lower back does not tear out of the floor. The repeated number is individual, you need to do it with the feeling of heat in muscles. Caution: Do not pull your head by hand too much to not damage the neck vertebra.
Complex twisting. Repeat the previous exercise, but raise your legs slightly.
Improve body with one turn. Start the position according to exercises 1-2. To lean forward in diagonal: left elbow to right, the right elbow is left. Do 15 times for each hand.
Land your legs with a battle of the waist. The starting position - on EX. 1-3. The leg is half bent on the knee and close. Raise them, tear the waist from the floor. The elbow direction forward. 3 sets of 15 repetitions are required. Caution: Do not bend the spine too much to not give it a dangerous load.
"Drag". Lie up straight, put your hand on the sides of the body. Lift your legs straight to the maximum height of the floor. Connect and spread feet 5 times. Lower your legs. Repeat 3-10 times.
The twins aside. Lie on your side, leaning on the elbow. Make swing with a straight foot up 20 times. Repeat the exercise on another side. In addition to the muscles of the press, the swing forms a beautiful hip and buttocks.
"Bicycle". Classic exercises to tighten the abdomen and rhythm. Lie on your back, put your hands behind the head and your legs bent the pedal in the air. Effective exercise if you do it for 5 minutes.
"Planck". Location - opposite the floor. Leaning on your elbows. To rest on the floor with socks and forearms. Hold the position for half a minute. The body should be strictly horizontally.
Exercise with shellRotate with a stick. Sit on the chair, put your feet apart. Place a stick on the shoulder from behind. Take your hand on both ends of the stick. Turn your elbows left and right. The exercise is effective if you do it 100-200 times, in 3 approaches.
Twist on exercise. Located with a lower ball with your lower ball, clamp your fingers below the back of the head, put a wider shoulder and rest on the floor. The elbow direction forward. Raise your head, round your back. Repeat three times, 20 times at a time. There is a second version of this exercise. Located on the floor, set foot on the ball, hand - behind. Lift the shoulder from the floor, twisting the back.
The rotation of Hula Huup. The circular motion of the waist during the rotation process quickly pulled the muscles and controlled the fat. You can start from 5 minutes. Over time, the exercise is extended up to half an hour. The important thing is - the hand when moving the waist must be spread widely.
Squats with dumbbells. The weight of the dumbbells for newly started athletes is from 1 to 3 kg. Because of the lack of dumbbells, you can use a sand bag or a bottle of water. 10-15 deep Squats are made, of which the loads are related to the floor. In order for the press to stress in the entire force, you need to inhale the movement, exhale - when stretching your legs.
Tilts with dumbbells. Get dumbbells on both hands. Your foot is a bit wider than the shoulders. Lift your right hand vertically, on the left - touch the left leg. Repeat 15 times, then - the same tilt on the right. Turn your face to the side of the hand.
Tilts with dumbbells. Legs are spacious. Put your left hand with your neck, tilting to your right hand with your right hand from dumbbells. Do 15 times in each direction.
Lift pillows. Lying on the floor, hands - on both sides, holding a pillow between the feet. The higher the pillow lift as possible from the floor, making it in the circular motion until you feel the heat in the muscles.
Lift the foot with the ball. Located on the side, holding a small ball between the legs. Lift your legs with the ball, hold them in the air for 10 seconds. Repeat 10 times, the same amount on the other side.
Slide with lid. The exercise requires two normal lids from cans. Take a position as to push -ups from the floor. At the same time, placed on the cover. With a sliding movement, pulling your legs on your arms, lifting the pelvis. The exercise is only good on the fine floor (wood, linoleum, etc. ). Repeat 10 times.
Slide with knee. The position is similar to that in exercise 9, socks are on the lid. You need to slip, bend your knees until they approach them. Straighten, slide the lid on the floor until the body has its original position. 10 repetitions are required.
All exercises are very effective, and help remove the stomach for 2 weeks. But inexperienced athletes cannot be started with long training. The load is gradually strengthened. Regular classes will always maintain harmony.
