You think, and this summer will not be able to meet, as I would like? You still have time to get rid of problem places with our training. Fitness for problem areas Help meet summer fun and happily!
Soon the beach season will begin. So why does it shock you, not happy? Problem zones of your figure should no longer disturb your mind! After all, it is special complex Classes OT Gillian Michaels It will help you solve this little harmful problem. Perform exercise in the specified order. Try not to rest between them to burn more unnecessary calories! Also, do not forget about the need to make a workout and harness, follow the nutritious diet.
Exercises for problem areas
Prepare in advance dumbbells for 2-4 kg and rope. At the classes set out of their dense chart just three days a week. When you finish with a warm-up, perform each exercise for one minute and repeat the whole complex about three times. It is useful to add cardiotrements here (perform them about 2 times a week).
Workout begins S. jumping through the rope Or in place and lasts 30 seconds. Next, come with jumping with touch, paying them as much time. Repeat twice.
Touch jumps Wake up your body. To exercise, put your legs together, lower your hands along the body, stand straight. Now bounce, spreading to the legs. When landing, their knees are in the lap, touch the floor with the right hand, pulling back the left. Next, bones, holding legs together. You need to "jump" a minute, not forgetting to change your hands.
The warm-up is completed.
Fitness for problem areas
Attention. You can take a damn 5kg
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In the exercise, the press and pile in the work are the muscles of the hands, shoulders, buttocks and legs. Straight. Pretty legs are quite wide, deploying the mysterious outwards. Now take the dumbbells, bending legs in the knees, and the hands, respectively, in the elbows: at the level of the shoulders, hold them with your palms from ourselves. Now pull up, rising to the mysteries and taking over your head. Return to IP (starting position). For complication, keep the legs always semi-bent.
Exercise Pullover and the Bridge will use muscle-stabilizers as well as. Lent on the back, feet as follows to the floor, bent in the knees of legs. Ettage hands with palms up behind head with dumbbells. Now straighten up right leg, raising the hips and at the same time lowering the hands along the body. Come back in IP. Change your legs every 30 seconds.
When performing a side plank with twisting, you will force the muscles-stabilizers. Lit to the left side by making the legs together. Based on the left forearm, bent my right hand and throw the head. Lift your hips so that they were in one line with the shoulders and footsteps. Now jear with the right shoulder forward to the floor and repeat movement back. Return to IP. Change the sides every 30 seconds.
Now proceed to the exercise of the exercise of the fall-knee-touch, in which the press, legs, spin and shoulders are involved. Many types of fitness work with these muscle groups. Just get up straight, connecting your legs. Hand straps up along with dumbbells. Make a drop back with my left foot, put the right to her right, go down to your knees. Now sit on the heels and try to touch the left foot with the right hand, and the right foot is left. Repeat everything in reverse order. Return to IP. Do not forget to change your legs. Exercise takes a minute.
So, now we will proceed to the thrust in the stop with the change of legs, in which the muscles of the hands, legs, chest and back are involved. Accept the stop lying along with dumbbells. Soghni right hand in the elbow, seals it to the side. Return to IP. Now jumping forward first right leg, then left. Go back to the IP and change your hands. You can add pushups that favorably.
Last exercise - this is squatting-turn . It is focused on stabilizers, biceps and shoulders, legs and buttocks, which are also well strengthened with. Straighten, put the legs on the width of the shoulders, the hands of lowering the body along the body, squeezing in them dumbbells, and sorche. Now, getting up, bent them in the elbows, attracting dumbbells to the shoulders. Further, straighten them and pull up to the left right hand, turning the housing. Return to IP. Perform this exercise is about a minute. Do not forget to change the sides.
Here is another option of a simplified program for problem areas.
Did you like the article? Put like and do not forget that such training for problem areas will help you get rid of them. Do not ignore this exercise system. In addition, it is completely no matter what age you have: 20, 40 or 50! It is useful to do fitness - and it is not discussed!
Cold is not a reason to run yourself.
Reduced motor activity, increased appetite, the abundance of calorie food and the lack of vitamins negatively affect the figure, but should not be desirable. It is possible to maintain yourself in a form at home. We offer you to regularly perform simple exercises, without leaving the house, and the result will not make yourself wait.
Legs
Best foot exercise - walking. But in the cold, you are not particularly likely to go, on the contrary, you try to get home quickly with fast mining. At home, to strengthen the leg muscles, you can use the rope. Get down to the floor and just perform about 100 jumps with a rope on two legs. Do not make more accurate squats. Put the stops parallel to each other and tighten the stomach. Straighten and make 50-60 quick squats. For better effect, take 25 drops from each leg.
Hands
To train hands, choose several simple exercise. But do not overdo it. If you immediately give too much load - it will not bring you at all to success. After all, the next day you just can not do.
Start with training without dumbbells. Stand straight. Put your legs on the width of the shoulders. Divide your arms to the sides by placing them at the shoulder level. Not bending hands, drive them as if drawing a circle. Exercise for one minute in the same way. "Bridge" - simple and very effective exercise for hands. To perform it, I perfectly approach the dumbbells weighing two kilograms.
Stand straight and pull your arms in front of yourself. At the first account raise your hands up. On the second - make hands with dumbbells as far as possible for your head. On the third - again up. Return to its original position.
Back
Back, despite the seeming power - most weakness In a person, after all, it is on the spine that the entire load is laid due to the body weight. Exercises for the back at home is best to start with stretching the spine, hoving on the horizontal bar (or swedish wall). This exercise is advisable to do 1-2 minutes or as far as the strength is enough. Lie on the couch with the stomach down so that it was lying on it only top part Torso, and the pelvis and feet hung. Holding for the side edges of the couch, slowly raise closed legs so that the line of the torso and legs is almost parallel to the floor. Try to keep your feet on the weight of 5-6 seconds, after which it is also slow and smoothly smooth.
Press
Effective exercises for the press, which can be easily made at home, should be performed at first, three times a day, otherwise they will be ineffective. After a couple of weeks, it is possible to reduce the load by turning on two repeats, daily.
Best exercise for upper press - twisting. To fulfill it, you need to lie down on the floor, the legs bend in the knees, and the hands began to start or attach to the temples. Straining the muscles of the press, smoothly lift and lower the torso.
The most efficient exercise for the lower press is a bicycle. The starting position, the back on the floor, one foot is raised, bent in the knee, the second, stretched out in several centimeters above the floor. Change the legs, as if the bike pedal is, during execution, strain the press.
Waist
If you want to become the owner of a thin waist, do not get involved in the exercises for oblique and side muscles, since the effect may be directly opposite. By increasing in the amount of themselves, the muscles will increase the volume of the waist. Spin the hoop - it will help make your waist thinner.
You can also exercise: Lie on your back, straightening your legs. Hands bend in the elbows, the elbows themselves are removed to the sides, the palms are silent into the floor. Tighten the right leg by beating it in the knee. Turn the hip more stronger so that the leg is moved to left. Now tap the floor knee.
Chest
In order for the exercises to give the result, do two or three times a week, no more often. Sit on a stool with a straight level back or stand near the wall. Squad palms before breastfeeding and with force put on each other, delay for 10 seconds. Stand out in the open doorway and make your right hand in the right jamb, and left - in the left. Apply the shoals with your hands about a minute as if you want to move them.
Neck
Take a roller or a rolling pin behind the head near the neck. Make sure you do not place the roller opposite the spine: the roller should be pressed to the muscles on both sides of the spine. It will be your initial position. Start from the top of the neck, slowly lower the roller or rolling down the neck muscles. Pause at the voltage points within 10-30 seconds.
Another exercise: Throw your head back. Relax the lower jaw and open the mouth. Now you need to bring down the lower jaw up, as if trying to cover her the upper jaw. Place your chest, put your fingers on the shoulders. Now pull the neck up, and press the shoulders with your fingers down. Inhale, count to 10, exhale.
After such a stretching, relax your shoulders, lower the hands along the body. Lower the head on the chest, and start the "circular dollars" - roll the head from the left shoulder to the end, then back, then - on the right shoulder and chest.
Buttocks
Buttocks are one of the "problem" places of our figure. In this place, fat is used, cellulite is formed. The most effective exercises for the buttocks:
1) Stand straight, face to the support. It may be the back of the chair, the wall, etc. Take the right straight leg back, while pulling the heel to yourself. Make 20 masks to the foot. The same repeat the left foot.
2) Stand straight, put your feet on the width of the shoulders. Divide the foot to the sides. We perform a little squeezing - omit the pelvis just below the knees. Then straighten up, returning to its original position.
3) Lie on the back, pull your arms along the body, spread the legs slightly. Raise and lower the pelvis, not begging your back. This is one of the most efficient home exercises for the buttocks, which trains not only jagged muscles, as well as muscles hip and press.
Beads
Zone Beder is one of the most problematic. To obtain the result, perform all the exercises for the hip should be strictly regularly, otherwise the result will not be at all. Take a horizontal position, put on the buttocks. Watch your legs are straight. Raise them up and in this position, reduce and divor them 10 times (the muscles must be strained).
Another no less effective exercise: go to the right side, go on the arm, bent in the elbow, and bend the top leg in the knee. Transfer forward to the leg. At the same time, as high as possible and lower the bottom leg. For each of the sides it is necessary to do eight approaches of two lifting. This exercise is simply indispensable for training inner thigh, so it should be done as often as possible.
Want a slim I. tighted figure? But your busy schedule does not allow you to pay attention to your body. Do not despair, there are training, allowing you to bring the figure for 20-30 minutes a day. This time even on viewing the series is not enough 🙂 I present 3 effective trainingaimed at working out all problem areas.
This is a training that is aimed at strengthening your hull. The posture is corrected, stamina, equilibrium and flexibility increase. A good bonus is that it is suitable for any level of physical training.
Pilates is one of the best and simplest training for newcomers. You will need only a rug or a large towel. The video lasts only 23 minutes and is a classic for the basics.
I like it here that the instructor in the course of the lesson tells in detail how to do exercises. And do not constantly look into the monitor, straining only the neck. Watch the video to the end and start practicing today! Do not transfer this thing on Monday 😉
High interval training
One of the new fitness classes are vite training. A variety is tobate. Before class, I recommend it to stretch well, and after making a stretch. And then ahead in the shower for massage of problem areas.
Experts argue that energetic classes lead to fat burning, increase the level of metabolism and improve the cardiovascular system. They are ideal for those who have little time, but there is a desire to work on their body.
Here is a video with a fantastic training for beginners. Each exercise lasts 25 seconds and 10 seconds on vacation. Watch the video and start practicing the exercises immediately.
Slim yoga
How would you react to the fact that yoga is one of the most simple ways Reduce weight? If not, you may not hear about the effectiveness of such classes. And one of them is the power yoga. It improves not only body flexibility, but also helps in removing stress. All you need to do is a rug and a little patience. Believe me, after 2 months you will not recognize yourself. Well, if of course you will not scoff.
I already wrote a lot of subtleties about yoga for weight loss. And now, see and repeat the training of the most famous yoga coach Deniz Austin. She modified classic classes with modern exercises. Do not think that depart by one pose. She squeezes all juices full 🙂
Practice every other day and soon you can see the results. Check out the power of such classes.
What kind of training you did not choose, stick to my minimum of 2 months. So you will work out the exercises, increase your flexibility, stamina. And naturally see the result from the attachment of only 20-30 minutes a day in the exercise. And then write me your results. What did you achieve and what motivated you.
According to the online survey of the site Cosmo.ru, most girls would like to bring thigh muscle tone, tighten the buttocks and reduce the waist. There is nothing easier. Perform these exercises for problem areas three times a week, and problem zones will turn into trouble-free!
Problem zone 1: waist
Swing the press
Starting position: Lying on the back, legs on the width of the shoulders. Only due to the stress of the abdominal muscles, tear off the floor shoulders and left foot (Sock stretched). Left hand - for head, right - raised up.
At the expense of time: Sogge in the knee left foot and tightening it to the stomach. At the same time with right hand get to outside left hips.
At the expense of two
Repeat 30 times in each direction.
Polisfelka
Source position: lying on the left side. Feet bent in the knees, the right leg is rendered forward. Emphases right palm to the floor (fingertips are looking at the chest), with his left hand.
At the expense of time: Lift, using right hand: torso and left hand should break away from the floor. At the same time, put the right leg on top of the left. Length in this position for a few seconds.
At the expense of two: Return to the starting position.
Make 30 repeats in each direction.
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Problem zone 2: hips
We work out rear surface hips
Source position: standing on all fours, legs together, focus on the palm. Turn off the right knee from the floor.
At the expense of time: extend the right leg back, the stop is deployed aside, the sock is stretched. Length in this position for a few seconds.
At the expense of two: Return to the starting position. Repeat 30 times from each foot.
We work out interior surface hips
Source position: standing on all fours, focus on the palm. Right palm lies on top of the left. Transfer body weight on the left foot and hand.
At the expense of time: Raise my right leg so that it is parallel to the floor. Slightly bent it in the knee and donate to the side. Right hand up.
At the expense of two: Return to IP.
Read 30 times from each leg.
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Problem zone 3: buttocks
Bow and arrows
I.P.: Lying on the stomach, launched legs on the width of the shoulders, bent in the knees. Capture foot hands. Important: breast is cut off from the floor.
At the expense of time: straighten your left foot and fix it in several centimeters from the floor. Stay in this position for a few seconds.
At the expense of two: Return to the starting position. This is one repeat.
Make 30 on each side.
Load the buttocks
I.P.: Lying, it's a slightly modified position "Planck". Legs are divorced on the width of the shoulders, focus on the elbows. Right knee and left leg sock are on the floor.
At the expense of time: Sogns and left legs, too, and tear 9-15 cm from the floor, socks are elongated. Length in this position for a few seconds.
At the expense of two: Return to the starting position.
Repeat 30 times. Now on the other legs
