Exercise # 1. Slimming
Do not spare yourself, because your calorie and fat will be to relax and rest up on your waist and hips. Doing the usual exercises, ask yourself extremely high rate, the load or the number of repetitions. This simple technique will help to get rid of accumulated pounds.
Technique: alternate a minute of intense exercise with 10 minutes of normal mode.
Exercise No. 2. Biceps, quadriceps and buttocks
How to make buttocks tightened and the muscles of the thighs swapped with squats know everything. But how do you perform this exercise to have hands?
Technique: Remember elementary school and how you were forced to sit at the Desk with folded hands gently. Fold hands in front of chest, as a first grader, and, squatting, keep them parallel to the floor. Make sure that the knees were above the ankles!
Exercise # 3. Hamstring
Lunges are responsible for training and appearance are the most important muscles of the lower body.
Technique: Taking a step forward, bend the drop-down leg at an angle of 90 degrees. While the knee of your back leg should not touch the floor, and the spine - to be absolutely smooth.
Exercise # 4. Arms and chest
The best way to pump up your arms and chest - bench.
Technique: hands and feet rest on the floor, arms straight, head is in line with the spine. Classic push-UPS are performed with straight legs, hands should be placed wider than shoulder width. First scroll down to the bottom position, and then vitalky body up on straight arms, then down to the floor. The body weight should raise both hands. Do not try to help them knees, hips or belly, and also make sure that during the entire exercise your body form a straight line.
Exercise No. 5. Press
To achieve a slim flat stomach will help you daily exercise, namely the swing press.
Technique: Lying on the floor, hands behind head. Put the leg on a chair or armchair. Touching the chin to the chest and supporting his head in his hands, lift your upper body off the floor. Performing the exercise in this technique, you will avoid unnecessary load on the spine, and also potreniruetes the muscles of the thighs.
Exercise No. 6. Obliques
Using fitball, you will be able to potrenirovat obliques responsible for visually slim waist.
Technique: lie on your back, bend your legs at the knees. Grab a ball and transfer it with both hands from right to left, feeling the tension in every cell. Haste is prohibited!
Exercise No. 7. "The bottom" press
If you are confused by the loose "unappetizing" crease in the lower abdomen - is to pump up the bottom of the press by lifting the legs.
Technique: lying on your back raise your legs from the hips at a right angle to the body (the feet are parallel to the floor). Using your abdominal muscles, "throw out" the buttocks from the floor.
Exercise No. 8. Waist
Exercise "Bicycle" moves the load on the abdomen and waist, thus training all muscle groups.
Technique: lie down on the floor, hands behind head. Bring your knees to your chest, right leg straighten the angle of 45 degrees from the floor, thus, rotate the torso to the left and forward right elbow to your left knee. Alternate side.
Exercise No. 9. Back
Toned muscles will provide you with a beautiful posture and a healthy spine.
Technique: lie on the floor face down. Will capite hands behind his head, straightening the elbows, like the wings of a butterfly. Lift your upper body and start to touch the floor with the tips of the elbows, alternating right and left. Make sure that the line formed by your hands behind your head, should be absolutely straight.
Exercise # 10. Hands
Toned arms is a prerequisite of the summer season. And this will help you exercise with weightings. Remember, regular exercise.
Technique: lying on your back, get divorced hands dumbbells. Slowly lift and move your arms with dumbbells.
Source:
Women's Magazine
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