There is no woman, absolutely happy figure. To women all the time something not to liking – hips too full, the stomach sticks out, inside of hands flabby. To correct all imperfections, it is necessary to make the program of trainings independently, having considered all the problem zones.
Even regular visit of fitness club won't help to approach the ideal figure if you mechanically perform all exercises in a row. It is necessary to represent accurately where you want to remove, and where to add.
Choose the target
If came to your mindyour mind to develop the training plan, but not just to be engaged in run from time to time, so you precisely know, errors of the physical build. First of all be defined – you want to lose weight or build up muscle bulk.
In the presence of excess weight the aerobic loading training the cardiovascular system and burning fat by means of oxygen is shown. At the lack of muscle bulk power exercises which it is worth changing each 1.5-2 months as muscles quickly adapt are necessary and cease to react to loading. It isn't enough to decide on loading type, it is necessary to register accurately how many you want to dump/gather. Mark to yourself in the notebook that to such date you wish to have the waist, for example, of 65 cm, and the hip of 95 cm. Intensively be engaged, you won't achieve the planned objective yet.
Create the diary
Those who at least once in life grew thin, know what is the diary of food. After you decided to make the program of trainings independently, it is necessary to create the diary of the figure where you will daily write down how many repetitions and approaches you made. And once a week it is necessary to fix intermediate result. If it stopped on the certain mark, and you didn't achieve the objective yet, it is necessary to change the training plan, to strengthen loading or to add the balanced food.
Put emphasis on problem zones
The body grows thin gradually and evenly is the fact. But all the same at purposeful loading it is possible to pay attention to separate parts of the body. To those most of which of all need adjustment. For example, you decided to develop the training plan for lifting of legs and the internal part of hips. Squats with weightings, the plie, the extension of popliteal sinews and gastrocnemius muscles, swings will be the main power exercises. But it should be addedit should be added also the general loading – obligatory warm-up to the first sweat, static poses like the direct and side level. In the same way kardio loadings for dumping of excess weight need to be diluted with endurance exercises and for strengthening of muscles – push-ups, swing of the press, etc. That trainings were effective, it is necessary to alternate loads of different groups of muscles. For example, to be engaged every other day top and the lower body. Thus, you will give the chance to muscles to have a rest and be restored.