A classic example of a beautiful female figure includes the "guitar" silhouette - bends smooth from the chest and hips to a thin waist. Excessive power, low work, lack of time to visit the gym are reflected in the complexion. The female body accumulates fat, first of all, on the stomach and sides. Destruction in food does not help. The beauty experiences are futile about it. The complex of simple exercises will help direct fat deposits and create a beautiful silhouette within two months.
All weight loss physical exercises and sides can be done at home. The best effect is given by home training three times a week for 30-40 minutes. For the following classes, conditions and shells are important:
Comfortable comfortable clothes;
Rug
Hula-hup;
Stick;
Dumbbells;
Fitball;
Pillow;
ball
Examples of exercises in a standing position:
Simple meetings. Extend your hands, sit deeply 15 times.
Star on shoulder blade. Lie on a rug, freeze your feet, a thorn, a chest up, so that the body forms a flat vertical line. The waist is supported by the palms, resting his elbows on the floor. You need to hold in this position for half a minute.
"Mill". Place the legs, socks - 45 ° on the sides. Bow, touching the right sock with your left hand, draw back and up. Repeat the same with the other hand. 2 groups are required 15 times.
Gemini on the side with his hands. Paste your hands to the sides. Take your left hand behind the waist, right - lies to the left. Return to the starting position and repeat in the opposite direction. Hand twins should resemble shock. Exercise effectively attracts sides if you repeat 30 times.
Standing standing. Combine your hands after the back of the head. Bend to the left, pulling the left knee to the elbow. After 15 trends, repeat the same amount to the right.
Downturn
Drawing with your feet. Sitting, hands to rest your hands on the floor behind you. Combine your feet and, by raising your feet, write imaginary numbers with foot tips: 0, 1, 2, 3 etc. , At 9. Starting enough, gradually bring to 3 repetitions with short breaks.
Sloping forward. Sitting, spread the wide legs. Tie your fingers to the back of the head. Bend on the other side with the left elbow in the right thigh, with the right elbow - on the left, 7 times each.
Raising the legs. Sit in the carpet, hold your back vertically. Raise your legs up, holding them straight, with a finger drawn. Minimum - 5 repetitions with each leg.
Buttocks standing. Sitting on the floor, stretch your hands forward. Move on the buttocks back and back, like steps (10 ropes, 10 - earlier). Keep your feet vertically.
Exercise
Simple mess. Lying, tighten your fingers under the back of your head, bend your knees. Run the elbows forward. Raise your head 20-30 cm from the floor. The lower back does not remove the floor. The number of repetitions is individual, you need to do it in the heat sensation in the muscles. Caution: Do not pull your head with your hands too much so as not to damage the cervical vertebrae.
Complicated rotation. Repeat the previous exercise, but raise slightly bent legs above.
Warm the body with a twist. Starting position-according to exercises 1-2. To be faint diagonally: the left elbow to the right, then the right liter is left. Do 15 times with each hand.
Descending the legs with a waist wrestling. Initial position - in the former. 1-3. The legs are semi -prone to the knees and closed. Raise them up, torn the waist from the floor. Run the elbows forward. 3 groups of 15 repetitions are required. Caution: Do not bend the spine so as not to give it a dangerous load.
"Scissors". Lie straight, put your hands on the sides of the body. Raise the legs of the feet directed to the maximum possible height from the floor. Connect and spread your legs 5 times. Lower legs. Repeat 3 - 10 times.
Gemini on the side. Lie on the side, rest on the elbow. Make shakes with a straight foot up 20 times. Repeat the exercise on another side. In addition to the lateral muscles of the press, the oscillations form a beautiful line of buttocks and buttocks.
"Bike". Classic exercise for abdominal tightening and space. Lying on your back, place your hands under the back of the head and the bent legs "rotate the pedals" in the air. Exercise is effective if you do it for 5 minutes.
"Planck". Position - facing the floor. Bend your hands on the elbows. Rest on the floor with socks and forearms. Hold the position for half a minute. The body should be strictly horizontally.
Shells
Rotation with a stick. Sit in a chair, place your feet -in width. Place a stick on the shoulders from behind. Take your hands on both ends of the stick. Turn the elbows to the left and right. Exercise is effective if you do it 100 - 200 times, in 3 access.
Twisting in fitness ball. Stretching with a bottom back with your lower backball, tighten your fingers under the back of your head, place the wider shoulders and rest on the floor. Run the 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, place your feet in Fitball, hands - behind your head. Raise your shoulders from the floor, twisting your back.
Rotation of Hula Huup. The circular waist movements during the rolling of the pins quickly attract the lateral muscles and direct the fat. You can start from 5 minutes. Over time, the exercise extends to half an hour. It is important - the hands when moving the waist should be widely spread.
Squats with dumbbells. The weight of the dumbbells for the beginner athletes is from 1 to 3 kg. For lack of true dumbbells, you can use sand bags or bottles of water. 10-15 deep meetings have been held, in which the loads are connected to the floor. In order for the press to strain in full strength, you need to absorb the movement down, bring out - when running your feet.
Tilts with dumbbells. Take dumbbells on both hands. Place the legs slightly wider than the shoulders. Raise your right hand vertically up, left - reach the left foot. Repeat 15 times, then - the same number of inclinations on the right. Turn face to the side of the raised hand.
Tilts with dumbbells. Legs widely placed. Take your left hand from the neck, bend it on the right leg with your right hand from the dumbbell. Do 15 times in each direction.
Lift pillows. Lie on the floor, hands - on the sides, hold a pillow between the foot. Raise the pillow as high as possible from the floor, make it circular motion until the heat in the muscles is felt.
Leg lifts with the ball. Lying on the side, hold a small ball between your legs. Raise your feet with the ball, hold them in the air for 10 seconds. Repeat 10 times, the same amount on the other side.
Slide with lid. Exercise requires two ordinary cans lids. Get a pose in terms of push from the floor. At the same time, wear the covers. With a sliding movement, pulling the legs into the hands, raising the pelvis. Exercise is good only on the polished floor (wood, linoleum, etc. ). Repeat 10 times.
Kneeing. The same position as in Exercise 9, the socks are on the lid. You need to slide your feet, bending your knees until they approach their hands. Run, slide the lids on the floor until the body takes the original position. 10 repetitions are required.
All exercises are very effective and help remove the stomach in 2 weeks. But inexperienced athletes cannot start with long exercise. The load is gradually improved. Regular classes will always maintain harmony.
