Fat and muscular fabrics have the different nature and can't turn each other. As a rule, it is about gradual replacement of one look with another. The most widespread recommendation is the combination of power trainings to cardiotrainings. During the first muscle tissue is increased, during the second fat cages are burned. But the last developments in the field of fitness proved that there is more effective way of trainings for creation of the beautiful body. The main thing, strictly to follow instructions.
It is required to you
- - dumbbells.
Instruction
1. Train three times a week. For every day there is the set of exercises. For example, in the first day perform exercises 1 and 2, in the second – exercises from 3 to 6, and in the third you have to do exercises from 7 to 10.
2. Take the break for rest between training days not less than 48 hours. You can choose in the training days Monday, Wednesday, Friday.
3. The first training is carried out in the mode of "the return short flight of stairs". For example, execute 15 repetitions of the first exercise, at once without interruption you carry out 15 repetitions of the second exercise, then on 14, then on 13 and so on. The second training is carried out around within 10 minutes. The third training also becomes around within 20 minutes.
4. Take one dumbbell for the signature stamp. Put legs slightly more widely than shoulders and slightly bend in knees. Bend and, having sat down, rock the straight arm between legs back. As soon as the shoulder touches the hip, sharply cross hips forward and become straight. Thus the dumbbell will rise to chin level. Relax hands, they don't participate in raising of the dumbbell. Work is conducted due to operation of the case. Execute the necessary number of repetitions by one hand, then the second, and you pass to the second exercise.
5. Get up directly, legs on width of hips. Quickly fall to the deep squat, touch by floor palms. Put palms at once before stupnyam. Now having made a start legs, pass into the provision of the lying support. At once be wrung out and return to the home position, having executed all movements upside-down.
6. Pick up dumbbells and lift them over the head. Hands look at each other. Carry out walking on average pace with the raised hands. Don't stoop and don't hang the head. Take 10 steps.
7. Get up hands in the emphasis on dumbbells. Don't bend the waist. Be wrung out. Having risen in the emphasis, at once deploy the case to the right, raise the right hand with the dumbbell up so that the body formed letter T. Repeat with raising of the left hand. It is one repetition. Execute 10 repetitions.
8. Pick up dumbbells and lift them to shoulders. Deeply sit down then at once rise and by inertia squeeze out hands over the head. Make 10 repetitions.
9. Get up on the dumbbell as if you are going to do push-ups. Tighten the left dumbbell to the left side of the breast. Be late for the second and lower the dumbbell on the floor. Execute draft the right hand. It is one repetition. Execute 10 repetitions and come back to the third exercise.
10. Put legs slightly more widely than hips, the foot in parallel. Take away the basin back, slightly bend legs in knees. Slightly bend forward, the hand before the breast. Take three fast added paces to the left, then six steps to the right and three steps to the left. You returned to the home position and made one set.
11. Get up in the lying support on dumbbells. Straighten the body to one line. Be wrung out once and execute draft of the dumbbell the right hand. Put the dumbbell on the floor. Be again wrung out and make draft the left hand. It is one repetition. Make six repetitions.
12. Pick up dumbbells and put legs on width of hips. Take the left leg the wide step back and fall to lunge, having bent both legs to the right angle. Return to the stance and execute lunge by the right leg back. Muscles of the stomach have to be strained, during the movement don't bend forward. It is one repetition. Make six repetitions.
13. Lay down on the floor, hands along the body, the leg together. Take the dumbbell in the left hand and lift it over yourself. Lift the case, keeping position of the hand with the dumbbell. Then lunge forward and rise to the feet. The hand is raised strictly vertically all the time. Carrying out movements upside-down, lay down on the floor. Make six rises with the dumbbell in the left hand, then as much with the dumbbell in right. It is one set. You pass to the seventh exercise.