A classic example of a beautiful female figure includes the silhouette of "guitar" - smooth turns from the chest and thighs to a thin waist. Excessive power, sitting work, the lack of time to visit the gym are reflected in the complexion. The female body accumulates fat, first of all, on the stomach and on the side. Eating destruction does not help. The experiences of the beauties are in vain in terms of this. The complex of simple exercises will help to manage fat deposits and create a beautiful silhouette in a few months.
All exercises for weight loss and sides can be done at home. The best effect is given from home workouts three times a week for 30-40 minutes. The following conditions and shells are important for the hours:Light comfortable clothes;Carpet;Hula-Hup;Rod;Dumbbells;Fitball;Pillow;Ball.
Examples of exercise in permanent position:Simple squats. Stretch your hands, sit deep 15 times.Star of shoulder blades. Lie on a carpet, lift your legs, hips, torso up smoothly so that the body forms a flat vertical line. The waist is supported by the palms, resting its elbows on the floor. You should hold in this position for half a minute. "Mill". Put your legs wide, socks - 45 ° on the side. Bend over, touching your right sock with your left hand, pull back and up. Repeat the same with the other hand. 2 sets are required 15 times.I agree to the side with my hands. Glue your hands to the side. Take your left hand back behind the waist, right - stretch to the left. Return to the original position and repeat in the opposite direction. The twins of the hands should look like shocks. Exercise effectively pulls the sides if you repeat it 30 times.Standing. Combine your hands behind the back of your head. Bend left, pull the left knee to the elbow. After 15 slopes, repeat the same amount to the right.
Sitting exercisesDrawing with your feet. Sitting, hands to rest his hands on the floor behind you. Combine your legs and, lifting your legs, write imaginary numbers with the tips of the legs: 0, 1, 2, 3 and so on, up to 9. Starting enough, gradually bring up to 3 reps with short breaks. Tilt forward. Sit down, spread wide legs. Connect the fingers to the back of the head. Bend over the left elbow to the right thigh, with the right elbow - on the left, 7 times each.Lifting your legs. Sit on the carpet, keep your back vertically. Lift your legs up in turn, holding them straight, with a finger pulled. Minimum - 5 reps with each leg.Walking ass. Sitting on the floor, stretch your hands forward. Move the ass back and back, as steps (10 ropes, before 10 - before). Keep your feet vertically.Exercise liesJust twisting. Lie, press your fingers under the back of the head, bend your knees. Target your elbows forward. Lift your head 20-30 cm from the floor. The lower back does not break away from the floor. The number of repetitions is individual, you have to make it the feeling of heat in the muscles. Caution: Do not pull your head with your hands too much to avoid damaging the cervical vertebrae.Complex twisting. Repeat the previous exercise, but lifting slightly bent legs up.Lift the body with a turn. Starting position that takes into account the 1-2 exercises. To bend forward diagonally: the left elbow to the right, then the right elbow is to the left. Do 15 times with each hand.Landing of the legs by fighting the waist. Starting position - e. g. 1-3. The legs are half bent at the knees and closed. Lift them, tearing the waist from the floor. Target your elbows forward. 3 sets of 15 reps are required. Caution: Do not bend your spine too much so you don't give it a dangerous load."Scissors". Lie straight, put your hands on the side of your body. Lift your legs upright to the maximum possible height from the floor. Connect and spread your legs 5 times. Lower your legs. Repeat 3 - 10 times. Gemini on the side. Lie on the side, lean on your elbow. Make swings with straight leg 20 times. Repeat the exercise on the other hand. In addition to the lateral muscles of the press, the swings form a beautiful line of the hips and butt."Bicycle". Classic exercise for tightening the abdomen and span. Lying on your back, place your hands under the back of the head and bend your feet "rotate the pedals" in the air. The exercise is effective if you do it for 5 minutes."Planck". Item - turned to the floor. Bend your hands at your elbows. To rest on the floor with socks and forearms. Hold the position for half a minute. The body should be strictly horizontal.
Shell exercisesRotation with a stick. Sit in a chair, put your feet -width off. Place a stick on the shoulders at the back. Take your hands from both ends of the stick. Turn your elbows left and right. The exercise is effective if you do it 100 - 200 times, in 3 approaches.Topping a fitness ball. Lying with a lower back ball with your lower back ball, glue your fingers under the back of the head, place your shoulders worse and rest on the floor. Target your elbows forward. Raise your head up, rounding your back. Repeat three times, 20 times each. There is a second version of this exercise. Lie on the floor, put your feet on Fitball, your hands behind your head. Lift your shoulders from the floor, twisting your back.The rotation of the Hula Hup. The circular movements of the waist during the rotation of the hoop quickly pull the lateral muscles and drive fat. You can start at 5 minutes. Over time, the exercise is extended to half an hour. It is important - the hands when moving the waist must be widespread.Squat with dumbbells. The weight of dumbbells for beginner athletes is from 1 to 3 kg. For the lack of real dumbbells, you can use sandbags or bottles of water. 10-15 deep squats are made, in which the loads are connected to the floor. In order for the press to strain with full force, you must inhale when moving down, exhale - when you straighten your legs. Tilt with dumbbells. Take dumbbells in both hands. Put your feet a little wider than your shoulders. Raise your right hand vertically up, left - reach your left leg. Repeat 15 times, then - the same number of slopes to the right. Turn the face on the side of the raised hand.Tilt with dumbbells. The legs are placed wide. Take your left hand by the neck, lean on your right leg with your right hand from the dumbbells. Do 15 times in each direction.Lifting pillows. Lie on the floor, with your hands - on the side, keep a pillow between the foot. Lift the pillow as high as possible from the floor, make it in circular motions until the heat in the muscles is felt.Leg lifts with the ball. Lies on the side, keep a small ball between your legs. Raise your feet with the ball, keep them in the air for 10 seconds. Repeat 10 times the same amount on the other side.
Sliding with lids. The exercise requires two ordinary cans of cans. Take a pose because to press -ups from the floor. At the same time, put the covers. With a sliding movement, he pulls his legs to his hands, lifting the pelvis. The exercise is good only to the smooth floor (tree, linoleum, etc. ). Repeat 10 times.Slip with knees. The same position as in exercise 9 socks are on the covers. You need to slide your legs, bend your knees as they approach their hands. Stand, drag the covers to the floor until the body takes the original position. 10 reps are required.
All exercises are very effective and help to remove the stomach after 2 weeks. But inexperienced athletes cannot be started with long workouts. The load improves gradually. Regular classes will always maintain harmony.
