Many have the aspiration to get rid of excess weight. But, having tried various diets, the person after a while again comes back to the initial form. Try to find the beautiful figure by means of circuit training, having at the same time reconsidered the gastronomic habits.
It is required to you
- - gymnastic stick;
- - dumbbells (begin with the weight of 1.5 - 2 kg).
Instruction
1. Surely eat for one or one and a half hours before the training. Try to choose for food complex carbohydrates – grain bread, muesli, pasta from firm grades of wheat.
2. The principle of alternation of exercises on top and the lower body is the cornerstone of occupations. Thanks to it heart begins to work more actively, dispersing blood on all organism more intensively. During the intensive circuit training the pulse rate increases to 110-13 beats per minute that promotes fast burning of calories (in 30 minutes it is burned from 500 kcal). Moreover, calories will burn down within the hour after the training. If you have the weak physical training, then carry out the complex on average pace. Do exercises without interruption on rest one behind another, then have a rest the couple of minutes and repeat once again.
3. Get up in the home position – legs shoulder width apart, you hold the gymnastic stick, having lowered hands the direct grip. On the breath tighten the stick to the breast, at the same time, having parted in the parties and up elbows. On the exhalation return to the first position. Repeat 20 times. You hold the back directly, performing exercise.
4. Standing in the home position, take the direct grip the gymnastic stick. Holding the back directly, bend on the exhalation and give a ride to the stick the sliding movements on the front surface of hips to the middle of shins. Repeat 15-20 times.
5. Get up directly in the home position, legs shoulder width apart. The reverse grip pick up dumbbells. On the breath lift them to the breast, at the same time densely pressing elbows. Having returned on the exhalation to the initial pose, repeat exercise of 20 times.
6. Standing directly in the home position, you hold on shoulders with both hands the gymnastic stick. Having taken the step forward, sit down so that the corner in the knee ahead of the standing leg was 90 degrees. The leg standing behind, raise on 2-3 cm over the floor. Having made a start standing ahead of-legged, return to the initial pose. Repeat, since other leg.
7. Lay down on the floor, having got hands for the head, bend legs in knees and lift. On the exhalation be tightened by the breast to knees, holding the back directly. Having returned on the breath, repeat 20 times.
8. You hold with both hands the gymnastic stick on shoulders, stand directly, legs shoulder width apart. Sit down on the breath as if you sit down on the chair, straining at the same time gluteuses. Return on the exhalation and repeat 20 times.
9. Lying on the floor, get hands for the head. Having bent the right leg, try to reach at the same time the right knee the left elbow. Return to the first position, repeat from other leg. Perform exercise of 30 times. You can breathe at the same time randomly.