Not esthetic folds over the belt of trousers give one of the most frequent problems of the figure — fat deposits in the waist and sides. In everyday life on these parts of the body exercise stresses practically don't get. Therefore by drawing up the personal training program it is necessary to include exercises for oblique muscles of the press.
It is required to you
- — rug for fitness classes;
- — weighting compounds for legs.
Instruction
1. Get up directly. Legs have to be shoulder width apart. Bend to the right and raise the left hand over the head. Then repeat the movement in other party.
2. In the standing position place legs widely, put hands in the lock behind the head. You hold the back exactly, slightly bend forward. Serially rotate the top part of the building to the left, to the right. Fix extreme provisions. You watch the back, don't deviate back.
3. Lay down on the back. Bend the right leg in the knee and put on the floor. And left put from above. The left hand reach for the ceiling palm up, and right clasp the nape. Reach for the left knee, the shovel has to come off the rug. At the same time press buttocks with effort to the floor. You press on the right hand the nape to increase the stomach muscle tension. Slowly fall. Repeat exercise in other party.
4. Bend legs in knees, rest heels against the floor. Hands, palms up, lower along the body. Strain stomach muscles. Pull hands up and lift the top part of the building. Then slowly return to the home position.
5. Turn over sideways and lean on the elbow. Carry out leg swings up and down. In the maximum situation stop for several seconds. For increase in efficiency of this exercise fix on anklebones weighting compounds for legs. Repeat exercise on other side.
6. Kneel, lean on hands and cave in a little. Raise the right leg up as it is possible above. Throw back the head back. Perform exercise by the left leg.
7. Sit down on the floor, cross legs. Rest the right hand against the floor, and left lean on the knee. Deploy the case on the breath aside as it is possible further. At the same time you hold the head exactly, you look before yourself. Record the pose for 2-3 seconds. On the exhalation return to the home position. Execute turn in other party.
8. Repeat each movement till 8-10 times in 3 approaches. Have a rest between approaches about two minutes. For achievement of fast result you hold the training not less than 3-4 times a week.