Dreams of the beautiful tightened figure won't remain those if to include the fast and effective set of exercises in the daily schedule. It is important to women to work on those muscles where fat likes to accumulate, and loss of elasticity is visible. Owing to physiological features such problem zones at ladies are hips, buttocks, area of the waist, the back part of the hand.
Features of training process
Daily trainings, as a rule, short on time are also directed to study of all body. It is desirable to be engaged in the first half of day – it will help the organism to cheer up, will improve mood. Concerning trainings on the hungry stomach the opinions of coaches differ. Someone supports such approach, someone, on the contrary, advises approximately for an hour and a half prior to occupations to eat to give to the organism necessary energy.
It is important to remember that any exercises are designed for completely healthy people. All other, especially having problems with knees, joints, the backbone, vessels, it is desirable to get advice of the doctor. It is correct to listen to the feelings during the trainings, of course, however you shouldn't feel sorry for yourself too. Just on the last repetitions the exercise has to be given hard, then muscles really get into gear and excess fat is burned. Of course, no trainings will help to get rid of fat deposits in problem places if they aren't combined with healthy nutrition.
One more important point concerns at what pace to train. Between exercises it is impossible to do too long rest. It is the most convenient to work on the timer which can be downloaded in the form of the application on phone. It is desirable to perform each exercise from 30 seconds to 1 minute with the break of 10-15 pages. For the full-fledged training of the same social standing of 5 exercises, of course, it isn't enough. Repetition of all complex of 3-5 times will be the optimal variant. Rest between circles – not longer 1 minutes.
If it is inconvenient to work on the timer for any reason, it is possible to consider the number of repetitions, gradually increasing them in process of accustoming. For example, to beginners to begin from 10-15 times and to reach till 25-30. As it was already mentioned, the last repetitions have to be given hard, only then the result of efforts will be visible.
In process of growth of endurance of exercise it is possible and it is necessary to complicate, adding to them various sports equipment – weighting compounds, dumbbells, the fitball, fitness elastic bands.
The first exercise: squats
Squats belong to general exercises without which it is impossible to pump up beautiful buttocks or to give them the rounded accurate shape. It is possible to refuse squats in the trainings only in the presence of good reasons – problems with knees, the back or varicosity.
For the correct performance of exercise it is necessary to rise exactly, to put legs shoulder width apart. When lowering it is important to watch down that knees didn't go beyond socks, and the corner between the hip and the shin was close to 90 ⁰. It is necessary to squat with the equal back, bending very little forward, - less front surface of the hip so will be loaded.
At rise it isn't necessary to straighten completely knees up, kind of "clattering" with them as it harms joints. Also in the highest point of rise it is necessary to try to squeeze in addition buttocks, thereby continuing exercise and increasing its efficiency.
Coaches advise during the occupations to fulfill communication of the brain and muscles, that is to concentrate on those parts of the body which are in work, and, on the contrary, mentally to disconnect unnecessary muscles.
The second exercise: lunges
It is the best of all to do exercises on legs and buttocks one after another as much as possible to tire muscles and properly to work them. Lunges are also among general exercises. They can be done both forward, and back. It is desirable not to change legs in the course of exercise that there was no excess rest. It is the best of all to do completely approach on one leg, and then – all repetitions on other leg.
The home position will be the same, as in squats. Then the step forward (or back) with the equal back is taken. At the same time the knee of the pivot foot doesn't go beyond the sock, and the second knee almost touches the floor. On both legs the corners between the hip and the shin have to remain straight lines. At first for control of the technology of performance it is better to do all exercises in front of the mirror.
Small bending is besides allowed forward to accent loading on the buttock. When rising it is necessary to try to transfer the body weight of the pivot foot to the heel, then gluteuses will be correctly loaded.
The third exercise: raising of the bent legs
For performance of exercise it is necessary to fall by all fours, to put hands under shoulders. To try not to bend the waist strongly. It is necessary to raise the leg bent at right angle up slightly above the floor parallel. At the same time to try to pull the sock of the leg on itself, and in the topmost point in addition to squeeze the gluteus.
At first all repetitions on one leg become, and only then there is the change of legs. The complexity of this exercise is well increased by weighting compounds on legs, resistance of the fitness elastic band or the dumbbell which is clamped under the knee.
The fourth exercise: level
Having finished with the lower body, it is possible to pass to muscles of the back and the press. The level is allowed to be done on outstretched arms or on elbows. The main thing that palms or elbows were located under shoulders. Legs lean on socks. It is necessary to record the body, leaning on elbows (or palms) and toes.
At the same time to try not to bend the waist, and not to raise the buttock "lodge". If to take a detached view, from the top to heels the flat line has to turn out. The muscle tension of the press and buttocks which won't allow the case to sag or be bent up will help to hold such situation.
The level is the static exercise, sometimes add dynamic elements for increase in complexity and inclusion of additional muscles to it. Beginners can begin to stand in the level for 30 seconds, gradually increasing time at least up to 1 minute in three approaches.
The fifth exercise: berp
Berp (or burp) – one of the most popular exercises on endurance and the zhiroszhiganiye. At its performance over 90% of muscles of all body are involved. It suits not everyone, especially if there are problems with vessels or with pressure.
– costing the home position, legs shoulder width apart. Then it is necessary to fall down in squat, but not to rise upward, and to rest hands against the floor, sharply straightening legs. The postural pose has to be similar to the level on outstretched arms. Further push-up, legs is carried out by the jump are tightened to itself in squat on cards. And the vyprygivaniye up from this situation goes the last element. Of course, all components of the berpa become quickly, without excess delay. At the beginning it is enough to do 7-10 berp for 1 approach.
In all listed exercises it is obligatory to breathe correctly, doing the exhalation by effort. For example, in squats – the breath occurs in the lower point, and exhaled at lifting up.