Exercises that will help you lose weight quickly

This type of fitness was popular in the 90-ies. Now he is again in fashion, as life has proven its effectiveness and safety.


Shaping (shape shape shape) - the training system for weight reduction. It is based on the idea that for combustion of fat may require long-term low-intensity load. For this shaping are not comprehensive exercises the whole body and isolated problem areas. Each exercise is working the same muscle group (separate the thigh from the front, separately from behind, separately from the side and so on).




Over time, however, the shaping position has passed, replaced by more advanced types of aerobics and gym. Compared with them, the shaping was too boring and monotonous. Yes and load in isolated exercises without weights that very low intensity, and to achieve her weight loss is possible only by keeping a very strict diet.




However, now the fitness experts again offer classes, based on the principle of shaping. The fact that the members of his exercises, it turns out, much safer than those used in other classes! Here a lot is being done on the floor and the bearing, that is, reduced the load on the spine and veins. Accordingly, the shaping is perfect for beginners, very fat people and those who are already over 40.




Today such a safe gymnastics will be able to try you.





The front thigh


Sit on the floor, leg pull front of you, put your hands behind you and lean on them. Bend one leg, tearing her from the floor and lifting your knee toward your chest. Repeat 50 times and change the leg.





The back of the thigh


Get on all fours. One leg pull, so that the toe was touching the floor, but do not lean on it. Bend the leg at the knee, trying to touch the heel to the buttocks. While the thigh from the pelvis to the knee) should remain motionless, moving only the lower leg (from knee to heel). Not prohibites in the back! Repeat 50 times and change the leg.





Thigh inside


Sit on the floor, place your hands behind you and lean on them. Bend your legs and place your feet as close as possible to the buttocks. Flatten and raise the knees without lifting the feet from the floor. Breeding, try to lower your knees as low as possible, reducing, tightly crush feet. Repeat 80 times.




Thigh outside




Get on all fours. Leaning on his hands and one knee, the other leg, not unbending, raise to the side as high as possible. Try not to kick your body and do not bend at the waist. Repeat 40 times and change legs.





Buttocks


Starting position - as in the previous exercise. Leaning on his hands and one knee, the other leg raise so that the thigh is parallel to the floor. From this position, smooth leg heel up and down and back to parallel with the floor. Note: on a sock, forward it moves the heel. Not prohibites in the back, but the arms can be bent at the elbows and lower your shoulders to the floor. Repeat 40 times and change legs.





Obliques


Sit on the floor, legs pull in front of him. Arms bend, hands squeeze into fists and raise up to the shoulders. Turn body to the left, straighten your right arm and stretch it forward, trying to touch socks feet, palm while open. Keep your back straight, do not stoop, reach the chest with the hand. Return to starting position and do the same thing to the other side. Repeat 100 times.




Belly top




Get on your back, knees bent feet stand on the floor. Hands behind your head, look up at the ceiling. Extend your arms forward and exhale stretch to my knees, taking his shoulders and shoulder blades off the floor. Return to its original position, with her hands folded behind his head. Repeat 30 times.





Belly bottom


Get on your back, hands at your sides, legs extended. Raise your legs to about a 45° angle to the floor. If hard for them to keep, raise above: the closer to a straight angle with the floor, the easier it is to hold your feet. From this position lower one leg as low as possible, not putting it on the floor, push it up and lower the other leg. For convenience lean on laying of hands. Repeat 20 times.





Chest and arms


Stand with your feet wider than shoulders, slightly bent at the knees. Slightly tilt the body forward. Squeeze the fists (you can take a small dumbbells or water bottles), your hands, bend at the elbow at a 90° angle and spread to the sides with elbows up. From this position shift your elbows back and slightly up, taking his shoulders and straightening your arms. Then bring the hands forward and slightly down, crossing in front of chest as deeply as possible (trying to reach elbow to elbow). Back not Stolte, shoulders keep expanding. Repeat 30 times.

Source:

Arguments and facts

women's web magazine