Summer figure in 3 weeks. A set of 8 effective exercises
If you try on open dresses and T-shirts in front of the mirror and see that over the winter they have become overgrown with fat - the tail is higher! All is not lost, there is time to fix it.
Our express plan will help you remove body fat in vulnerable areas of the upper body: in the forearms, back and abdominals, and get a beautiful body by summer.
Under the leadership of Oleg Vasiliev, senior instructor of the IKS-FIT fitness club network, we have prepared a set of exercises that will help eliminate these annoying problems that many women are familiar with. The complex is composed of fairly simple exercises with weights (dumbbells) for a more active study of muscles.
Their basic principle is a direct effect on the places of the highest concentration of body fat. Based on long-term observations, specialists concluded that the most effective and quickest result is strength training of the upper body. In just three weeks you will tighten your forearms, strengthen your abs and back muscles, “lose” one or two sizes and be able to wear open dresses without any embarrassment.
Preparing the body for summer
STRATEGY AND TACTICS
Start your workout with a warming up energy workout. Then proceed to the main exercise (in order). Perform each exercise for 10-12 repetitions, interspersing them with mini-warm-ups - each for 30 seconds. The entire complex is recommended to be performed in its entirety and better daily. It only takes you 15 minutes! To achieve a more successful result, we advise you to perform lifting with weights - in this case, dumbbells. According to experts, the most common mistake made by women is to exercise without tension, which means that the dumbbells are too light. Their weight should be at least 1-1.5 kg. Perform exercises in one rhythm - evenly: 3 seconds up and 3 seconds down. This will allow you to avoid overwork and excessive stress on the heart, as well as maintain a normal heart rate.
Listen to this for a beautiful figure by the summer
Exercises that are performed to music have twice as much effect as if you were doing in silence, fitness trainers were convinced of this.
Here are examples of suitable compositions:
1. Start me up / "Rolling Stones"
2. Don’t Stop ‘Til You Get Enough / Michael Jackson
3. Walking on Broken Glass / Annie Lenox
4. Bright Side on the Road / Van Morrison
Exercises for a beautiful figure
1 MINI WORKOUT
Criss-cross Stand straight with your legs at hips. Spread your arms bent at the elbows to the sides, palms forward. Raise your right leg while straining your abs muscles, try to reach your knee to your left elbow. Repeat with the other leg.
2 BASIC EXERCISE
March march forward. Squeeze dumbbells in your hands, take your right hand to the side, and your left hand in front of you. March, raising your knees high and changing the position of your arms and legs (raising your right knee, pull your left hand forward, your right hand to the side, and vice versa).
3 MINI WORKOUT
Twisting. Stand with your hips wide apart, squeezing the dumbbell with both hands. Stretch your arms in front of you, slightly bending your elbows. Make turns with the body, head and hands to the right, the hips are motionless. Then - turns in the other direction.
4 BASIC BODY EXERCISES
Half bridge. Lie on your back, bending your knees, feet rest on the floor. Hold dumbbells in your hands at chest level, elbows on the floor. Raise your arms up while lifting your pelvis off the floor so that your arms and abs are as stressed as possible.
5 MINI WORKOUT
Roll like a ball. Sit on the floor and press your knees to your chest. Balance on the coccyx with legs raised. Tighten your abs and roll back so you lean on your shoulder blades. If it’s difficult for you, relax your hands so that your knees are not pressed to your body.
6 BASIC EXERCISE
Squats from the chair. Sit on the edge of the chair with your feet resting on the floor. Grasp the chair behind you with slightly bent hands. Squat, holding on to your arms and raising your bent leg, pull your knee toward your chest. Change legs and repeat the exercise.
7 MINI WORKOUT
Push ups from the wall. Stand with your palms against the wall, feet - the width of the hips. Perform push-ups, bending your arms and trying to keep your neck, body and hips in line, the elbow bend should reach 900. Performing the exercise, retract the stomach.
8 BASIC EXERCISE
Stand on toes. Bend your arms with dumbbells, spread apart. Climb on your toes, put your right foot on the calf of your left (if it is difficult to balance, press your left foot to the floor). Hold for a second, then change legs. Sports uniform Do you want sports to be as productive as possible? Then consider not only the time and plan of classes, but also clothes and suitable underwear. During training, you should be as comfortable as possible.