Has the huge impact on our figure exercise stresses. If there is no opportunity to visit gym, be not upset, trainings can be carried out also in house conditions.
Duration of the training can be of half an hour to the hour, depending on your preparation. Pace - 70-80% of the maximum allowed pulse (MAP). It is possible to calculate it by means of the formula: from 200 to take away your age. Scientifically it is also almost proved: if pulse during the training aspires to 80% of TIR for 30-60 minutes, then in the organism the maximum fat-burning processes begin.
But don't try ""to tire out"" yourself at the first training. Begin with loadings, hardly sensitive for muscles, and gradually increase them. Too increase the pace of the training gradually.
Most of women concern questions of lifting of the triceps, reduction of volume and lifting of gluteuses of the hip, leveling of ""ears"".
So, we pass to the solution of these tasks in house conditions.
- Begin the training with easy warm-up (jumps on the jump rope, spin of the hoop, jumps on the place, running on the spot) up to 5-6 minutes.
- Deep squats. If you can - with weighting compounds in the form of dumbbells (if you don't have them, then use the plastic bottles filled with water). To hold weighting compounds with hands on shoulders. Squats are carried out so that the back was the most vertical. Such performance of exercise will provide the maximum load on buttock department. In total we carry out 3-5 sets till 15-25 of repetitions, with breaks 1 minute.
- Exercise for the triceps. Lay down on the back. Cave in in the waist so that the head, shoulders and buttocks remained densely pressed to the floor. Pick up weighting compounds, distance between hands - it is less than width of shoulders. Squeeze out weight up and completely straighten hands, weight has to be located over the neck. Having made the breath and having held the breath, lower hands to the lower part of the thorax. Hardly weighting compounds will touch the breast, don't stop, at once begin rise in weight up, at the same time doing the exhalation. During the movement the elbows move along sides, are directed forward and don't disperse in the parties. Bending of hands happens only in the vertical plane. Carry out 3-5 sets till 15-25 of repetitions.
- Squats on one leg remove ""ears"". Legs shoulder width apart. Take the step the right leg forward and to the left so that the right leg was more left in relation to the left leg. The center of gravity is displaced to the right (we do easy bending to the right). We begin squats on the right leg. We squat on three quarters that is that muscles were under constant load. The knee of the right leg during squats is located so that the projection of the knee didn't go beyond the sock of the left leg. We carry out 15-25 squats, it is possible with the weighting compound (in hands, on shoulders). Do 3-5 sets on each leg.
- Reduction of volume of hips. Lying on one side, raise the leg by 45 degrees, the sock on yourself (20-30 repetitions at fast pace). After that incline the case and hips to the floor plane to the corner of 45 degrees and continue raising of the same leg up, the heel goes up. Carry out 20-30 repetitions by each leg.