If in the summer you don't want to feel like a cow in a bikini, looking at lean and slender body vacationers women and girls, we offer you to use our advice.
Women's Magazine offers you a set of exercises that will help to work the problem areas.
Basics
- Start the workout with a 5 minute warm-up, which will prepare your muscles for power loads. Upon completion of the exercises, do 5 minutes of stretching.
- Start working with weights 1, 5-2 kg, gradually increasing the weight.
- Alternating exercises for the upper and lower parts of the body, you will increase the energy consumption, i.e. will be able to burn more calories.
- Follow workout 3-5 times a week and the results will not be long to wait.
Hands
Working out and strengthening the biceps, triceps and the muscles of the body
Hands with dumbbells along the body. Right leg, pull back and lift up, bending it at the knee, shifting the weight on the left leg. Then slowly bend your arms (palms towards you), bringing the dumbbells to the shoulders. Elbows should be close to body. Slowly lower hands. Do 15 repetitions, changing pivot foot after every 5 iterations.
Legs
Working out all the muscles of the legs
Take a step forward with your right foot and drop down into the lunge-right leg bent, left - back, straight. Then, without rising, move forward the left foot, raising, and bend her right leg straight). Do 10-15 repetitions with each leg (only 20-30 repetitions).
Shoulders
Formed clear and beautiful shape shoulders
Feet shoulder-width apart, knees relaxed, and press tense. Hands with dumbbells spread them apart so that they were parallel to the floor. Then slowly raise your hands up. Hold this position for 2 seconds and will hold your hands through the sides for 5 seconds. Do 15 repetitions.
Buttocks
Exercises that make buttocks firmer
Lying on his back on the floor, legs apart at shoulder width, buttocks clenched, pelvis raised.
Lower the pelvis down, then lift to its original position. Pull the pelvis as high as possible! Make 4 repeat 30 times.
On his knees, lean on your forearms. Lift your leg up and slowly straighten the knee joint. Slowly return to starting position. Do 20 times for each leg.
Press
Makes a flat stomach and thin waist
Stand with your feet shoulder-width apart, hands on his belt. Slightly bend your knees, the body slightly tilt forward. Then firmly tighten your abdominal muscles, at the same time try to pull itself into the pelvis, rounding the back of the waist. Then relax your muscles, push your pelvis and lower back in its original position. Repeat at a leisurely pace for a minute.
Source:
Women's Magazine
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