For an intense workout of the muscles of the lower body, the universal set of lower body exercises is ideal. For modern women, this is the perfect opportunity to eliminate all problem areas imperfect figure, get inner self-confidence. The proposed training complex increases the body's endurance, replaces morning exercises and gymnastics. The exercises can be done at home if desired.
What is Lower Body in Fitness
If a woman chooses such a group lesson of the aerobic format, then she should clearly understand that the results of intense training strengthen the lower part of the body. The muscles of the legs, thighs, buttocks and abs work productively. This is a unique opportunity to burn fat locally, focusing on individual problem areas of the figure. In this generally available way, you can strengthen the heart, blood vessels, increase the body's endurance.
Lower body - This is a high intensity training with the use of additional equipment, providing a powerful fat burning effect on the lower body. Such aerobic exercise should be regular, then noticeable changes in the relief of the figure are observed after 1-2 weeks. There are several options for the Lower body, but the result is the same - a pumped and toned body, reduced weight and a complete absence of body fat.
Benefits
You don't have to starve yourself and exercise to burn fat efficiently. It is necessary to correctly approach the choice training complex, carry out it according to the prescribed instructions. The benefits of the Lower body will be equally felt by young girls and adult women, who are united by one goal - a slim body, athletic silhouette.
To play sports hard and not quit intense training already at the first muscle pain, strong motivation is required. It's not only updated weight, but also noticeable changes in the general well-being of a losing weight woman. Together with the Lower body, you can achieve such tremendous results that will be retained in the body for a long period of time:
- increasing the body's endurance;
- ideal figure;
- quick elimination of problem areas;
- inconspicuous fat burning;
- strengthening the back, musculoskeletal system;
- increased physical activity;
- removal of emotional stress;
- removing excess calories from the body;
- distribution of the load on the musculoskeletal system;
- strengthening of internal organs, systems;
- maintaining renewed elastic muscles in good shape;
- increase in muscle elasticity, skin elasticity.
disadvantages
Get rid of excess weight with a lower body is quite real. However, before choosing this sports program, it would be correct to consult with your doctor, exclude medical contraindications, the risk of side effects from the general well-being. The modern Lover body complex has negative aspects, and not everyone is allowed to perform the proposed workouts with increased load. The main disadvantages of the Lower body are presented below:
- contraindications for heart disease, impaired metabolism;
- progress has its limit, it cannot be endless;
- training is prohibited for expectant, nursing mothers;
- lack of trainers specializing in a given direction;
- the process of intensive muscle growth is absent.
Why the Lower body is useful
If you learn to do basic exercises, then normal health of the fairer sex is provided. The benefits of the Lower body are observed not only in relation to the problem figure, but also in health. From now on, a woman is able to withstand increased loads, while she will strengthen the heart and burn subcutaneous fat... Rest beneficial features Low body power is detailed below:
- slender hips, beautiful legs;
- getting rid of hypodynamia;
- the ability to pump up flawless muscle relief;
- habit of daily activities;
- the ability to pump small, large muscles;
- embossed body;
- increased immunity, body endurance;
- the ability to strengthen the respiratory system, myocardium, weak vessels;
- effective remedy getting rid of extra pounds;
- no need to go to the gym.
Lower body workout
Intensive training with a large number of repetitions of the same type of exercises give a positive result in the shortest possible time. Sports direction Lower body fitness - best occupation for modern women who are striving with all their might to lose weight, but do not have free time to visit gym... You need 15-20 minutes of free time to keep yourself in shape. Below is a productive Lower body workout with just 5 exercises. So:
- Squats with turns. Squat with a straight back at an angle of 90 degrees, while keeping your arms straight in front of you. On each side, it is supposed to perform 20 repetitions with a minimum rest interval.
- Leaning forward. Take a standing position, with your arms crossed in a "lock" and hold at the chin. Perform deep forward bends with straight legs and back, repeat the exercise 20 times.
- Forward lunges. Take a deep step right foot forward, and bend the left at the knee and touch the floor. The back should be straight, and the load falls on bent leg, which must be held in this position for several seconds.
- Claps with feet. In a prone position, raise your legs at an angle of 90 degrees, and then lower them so that the feet are in contact with the floor. Perform claps in three approaches, increasing the number of repetitions: 20, 30, 40 times.
- Plie squats can be supplemented with bums abs workouts to enhance the intended corrective effect.
Video: Lower body exercises
When viewed from the side, Body power may seem like a disordered array of movements. This is deceiving. Because in fact, behind these simple movements lies a set of exercises that strengthen various muscles, forming the correct figure by burning fat. These are external factors.
There are also internal ones: general strengthening processes take place in the body, blood circulation improves, the functioning of the cardiovascular and circulatory systems, correct breathing is developed.
What else attracts you to the class? Body power has no age or time limits to start exercising.
Some fitness enthusiasts prefer to work out at home. For such people, video tutorials will help them become stronger, agile, flexible and resilient. And if, at the same time, you follow the diet, then you can lose weight. Those who are engaged in fitness professionally, that video will help to better prepare for classes.
Video lesson "Body power"
Warm up:
- knees apart, legs slightly bent;
- do half-squats and swing arms;
- take steps to the right and left;
- add shoulder movement back;
- add to the movements raising the arms up, then down;
- we continue the set of exercises for movement and stretching.
Body: leg muscles
It starts with working out the leg muscles. For this, some can use special sports equipment, dumbbells. And whoever wants can work without equipment. We start with squats. Down - inhale, up - exhale. We combine various movements of this complex.
Let's move on to the next exercise.
Back muscles
You will need the same equipment to complete it. Those who do not have it can use regular bottles.
The initial position of the legs is shoulder-width apart, the feet are parallel, the shoulders are unfolded, the knees are slightly bent. The back is straight, the lower back is slightly bent. Hands are extended, palms up. We start doing squats, and then lying exercises.
After that, we move on to push-ups and the next set of exercises.
Arm muscles
We do exercises with dumbbells. The shoulders are extended, one knee in front of you, the back is straight. Hands - along the body, palms back. We begin to lift the dumbbells along the body. We perform exercises for the biceps, and then from a lying position on the floor - for the triceps.
Abdominal muscles
The exercises are performed while lying on the floor. Feet with feet on the floor. For the trained, the exercise can be complicated: the legs are raised and constantly held up during the exercise. Try not to catch your breath.
This completes the set of strength exercises.
Stretching
This is the quietest part of the class. Sitting position. Legs are straight. The shoulders are extended. We stretch as far forward as possible to relieve fatigue from the legs and body. Legs apart and reach for the toe as much as possible. Then some more standing exercises.
Hand swing: inhale and exhale. The lesson is over.
Body power exercises aim to form a strong and robust human body, prepare it for possible stresses and help the body effectively resist inflammatory processes, diseases and all kinds of ailments, especially inherent in unstable off-season weather.
A modern training system is a good start on the path to a healthy lifestyle. Trust in yourself and take this step.
Fashion is fashion, but, as a rule, the most attractive are thin girls with a beautiful figure and beautiful facial features. Sometimes even poorly chosen outfits on them can look great due to their beauty. Of course, the main purpose of fashion and makeup should be considered to be hiding flaws and highlighting the advantages of your appearance. However, sometimes it is difficult to hide too thick a waist or too thick legs even in this way. This is where fitness programs for weight loss come to the aid of girls.
Fitness programs, like diets, have recently emerged like mushrooms after rain. Some of them are more effective, some less, but, in any case, playing sports is not only improving the shape of your figure, but also healthy image life that will allow you to always be in good shape. Especially with quality food. However, overdoing it with classes is also not worth it. There should be a "golden mean" in everything.
So, today we are going to take a look at three famous fitness programs for weight loss. They are:
- Power fitness
- Body art
- Bodypump.
Power fitness
The Power Fitness fitness program is all sorts of relevant types of aerobics that allow you to train the cardiovascular system, teach you to move well and lose overweight... The Power Fitness fitness program uses complete power training mixed with exercises to improve flexibility and learning the art of relaxation. This fitness program is perfect for women who hate monotony.
Strength training Power Fitness consists of an aerobic warm-up that allows you to burn fat and train the cardiovascular and respiratory systems, as well as strength training itself, in which all the muscles of the hips, legs, back, abs, buttocks and shoulder girdle... For this, additional equipment is used. All of these strength practices alternate with stretching exercises that can help shape body proportions. Interestingly, each lesson of this program differs from the previous one in style and intensity.
Ironically, despite the relative complexity of the Power Fitness fitness program, it is suitable for all fitness levels.
Body art
The Body art fitness program is a truly explosive mixture from almost all major fitness areas, which is designed to make the body more flexible, flexible and harmoniously develop all muscle groups. Indeed, the Body art fitness program uses exercises from yoga, tai chi, cardio training, pilates and dancing! This is definitely a variety! According to experts, with its help you can learn to feel your body much better, get rid of back pain, and improve your posture. Of course, such exercises also help to get rid of excess weight.
Used in the Body art fitness program are therapeutic, respiratory and strength exercisesas well as stretching exercises.
BodyPump
The BodyPump Fitness Program is the most popular fitness program in the world. Bodybars, dumbbells, lightweight barbells are all used to tone all the muscles in the body and burn your subcutaneous fat. People doing this program usually feel an aggressive drive and enjoy the BodyPump more than just lifting weights. With the help of BodyPump, you can strengthen and improve muscle relief, correct your figure, strengthen ligaments and joints, and increase the endurance of the main muscle groups.
Exercising in the BodyPump is a must in heavy-soled sneakers and ready to use barbells, dumbbells and platforms. The weight of these rods is selected depending on physical fitness... However, if you experience pain during exercise, you will still have to reduce the load. To relieve tension from muscles and joints, you need to alternate strength exercises in the BodyPump with stretching and strip-dress. Classes under this program can be carried out at home, having bought a couple of dumbbells, but it is still better to go to the appropriate halls. By the way, this fitness program is popular, first of all, due to the lightning-fast removal of fat from problem areas.
The duration of one BodyPump workout is approximately 55-60 minutes.
And for dessert, a video about the unusual fitness program Kangoo Power:
Body Power is a fitness complex aimed at strengthening and developing muscles.
This unique form of exercise helps to strengthen important muscle groups throughout the body, and increases the endurance of the body as a whole. You will feel strong, fit, physically healthy and, as a result, happy.
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Jungle Body Power Workouts
In Power Body workouts, we pay attention to all muscle groups. They are worked out sequentially using exercises that follow one after the other. There are almost no breaks, which allows you to develop endurance. The load is given to the muscles of the back and the press, the muscles of the arms and shoulders are included in the work, special attention is paid to the buttocks and legs.
In the classroom, small dumbbells are used. Their weight usually does not exceed 3 kg. Bodybars (barbells) are also used when doing exercises for the arms and body. To quickly strengthen the muscles of the calves and thighs, elements with special step platforms can be included in the lesson program.
The benefits of classes
Power Body classes help:
- Tighten the muscle corset and build muscle;
- Get rid of fatty layers;
- To achieve ideal proportions body;
- Strengthen ligaments and joints;
- Get rid of regular muscle fatigue;
- Develop coordination and strength;
- Normalize hormones and increase your own productivity;
- Constantly feel toned.
Each Body Power workout is intense, so you need to take drinking water with you. Before class, be sure to change clothes. It is most comfortable to train in shorts and a top, or leggings with a T-shirt; sweatpants and a T-shirt are also suitable. The main requirement is convenience. Nothing should distract or interfere. Long hair is best tied up in a ponytail or knot so it doesn't get into your eyes.
There are no restrictions on classes, anyone can start training, even if he does not have any sports training... It is advisable to consult with a trainer to determine how best to place accents, what to pay more attention to.
The key to effectiveness in Body Power is consistency. As with any other form of fitness, it is very important to regularly attend classes and do all the exercises, being fully involved in the process.
Power Body classes in the Jungle fitness studio are not only work on your own body, but also a long boost of vivacity and have a good mood... If you are familiar with the concept of energy tone of the body, then discover Body Power in Jungle. You literally from the first lessons will feel how the body is filled vitality, laziness and apathy go away, and there is a desire, inspiration and emotional attitude to dance classes of all directions.
POWER is a medium intensity strength training aimed at strengthening the whole body and losing weight. - This is a workout aimed at strengthening the upper body: arms, shoulder girdle, chest and back and lower torso, aimed at strengthening the muscles of the legs, buttocks, hips and muscles abdominal... Tightens and strengthens problem areas. The lesson uses additional weights, dumbbells, body bars, weights ... The lesson is suitable for any level of training.
Of all the fitness areas, I often preferred power types, since dancing, stretching, yoga are beautiful, but power directions are still better for breathing and muscles. Workouts differ in purpose and equipment, so before choosing your option, you need to decide what you want from your body and what equipment you can master.
I will list those strength classes that I attended, most likely there are many more, but I do not set myself the goal of grasping the immensity, the listed classes will be enough to navigate.
Super sculpt
Super Sculpt class I consider it to be one of the universal strength classes, thanks to which you shape your body as a sculptor, since the goal of this class is to train all the main muscle groups, but you will have to work a lot, no gaps and without giving yourself any slack.The workout takes place in a medium mode, at first an active warm-up, and then exercises with different kind equipment - dumbbells, body bars and minibars, for a greater load, part of the exercises is carried out on step platforms, after such exercises, step aerobics will seem like an easy walk along the platform. The pace is intense therefore without correct breathing run out of steam quickly.
In addition to muscle training, there is active fat burning, endurance is being trained and, at the end, a beautiful trained body.
Power ball
Power Ball class - again, a power fitness direction, very similar in its main goals to Super Sculpt, but as the main equipment, these are special balls - fitballs, as well as additional equipment such as dumbbells and sometimes body bars. Again, the workout begins with a warm-up, which requires dexterity and coordination, since the big gymnastic squat requires it. Then again, strength exercises, which end with stretching on a fitball, which in my opinion is ideal for stretching.
These trainings will be useful for those who take care of their spine, since thanks to the fitball, the load on it becomes less, and the exercises themselves remain no less effective for one or another muscle group.
In addition to the power orientation this complex exercises, a beautiful posture is formed, as well as the development of coordination and dexterity, since the fitball itself during the first trainings must also be tamed, it does not want to stand in one place.
Pump power
Pump Power class - this is a strength class, trainings of which are carried out using mini-barbells, again suitable for those who want to pump the whole body. It differs from the previous three directions only in inventory, the intensity and results are similar.
Focused strength training.
But among the strength classes, one can single out those that do not work out all muscle groups, but only some. These include: ABS, Low Body Power and Up Body Power Classes.Abdominal Back Spine or ABS class - This is strength training aimed at working out the muscles of the abdominal muscles, hips and buttocks, lower back, and more exercise exactly on the press. This course I would call narrowly focused, it is more suitable for those who want a luxurious press with "checkered". I took this course as an addition to the Power Ball or Super Sculpt, since in its pure form it is still one-sided.
The training is built traditionally, if additional equipment is used, then it is in higher intensity classes. Be ready to do the plank often, ABS trainers are already very fond of them. 
At one time there were classes UB-LB, that is, Up Body and Low Body, but they were not effective. since the crawling work upward, and the other half - the bottom turned out to be boring and incomprehensible, since everything is in vain without a warm-up, therefore, in sports clubs either did not introduce this course, or it was divided.
Low Body Power class - power view fitness, consisting of exercises to work out the muscles of the lower body, that is, the legs, buttocks and abdominals. So to speak course slender legs and elastic buttocks. 
Up Body Power class - a power type of fitness aimed at training the muscles of the upper body and abdominal muscles, that is, strong arms and a slender waist to the waist. 
Again, in normal health, I would not give preference to one of the directions, that is, I would give one workout for the day of the legs, and the other for the day of the arms, and the press would get a double load, which is also quite good.