Nutritional exercise schedule to tone your body. Make a body: how to create an ideal figure in three months

27.11.201927.05.2017

This workout will not only help you look great, but will also provide an excellent foundation for martial arts training.

If you want quick results, perform this complex three times a week. In the remaining days (or just whenever you want), you can do two or three exercises from it to choose from: they all fit perfectly together.

When you take on the entire workout, there are two options:

For all exercises, do 8 repetitions on each side.
You can either alternate sides, or do all repetitions first on one side, then on the other. In the second case, you will be able to pay more attention to the technique and load the muscles harder.
Exercise for a while.
Allow half a minute for each exercise and perform maximum quantity repetitions Don't forget to maintain your technique.

In any of the options, rest between exercises until complete recovery (usually 30 seconds is enough for this). And one last thing. This program is for everyone, but be guided by your level of training: if it’s difficult for you, rest more or do fewer exercises/repetitions.

Starting position: feet shoulder-width apart, parallel to each other; fists at chin level; elbows point down.
Keeping your back as straight as possible, lower yourself into a squat until your thighs are parallel to the floor. (a).
Standing up, raise one knee up to the level solar plexus (b). Return the leg to starting position- this is a repeat.

From the same starting position, take a step forward and lower into a lunge until your thighs are parallel to the front standing leg with floor (a).
When lifting, push the knee of the other leg up (b)

Starting position: lying position, palms shoulder-width apart or slightly narrower, hands parallel to each other, body extended in a line from shoulders to heels (a).
Keeping your elbows as close to your body as possible, lower yourself into a push-up. (b).
And when lifting, extend one arm forward and fix this position (c). Returning to the original, we get a repeat.

Option: you can raise your hand to the side.

Starting position: lying on your back, legs bent at the knees at a right angle, feet completely on the mat, fingers touching the chin, head and shoulder blades raised from the floor.
Perform a twist to the right - so that at the end point you touch the right knee with your left hand (a). Return to starting position.
Now twist forward, touching your knees with both hands (b). This is 1 repetition.

Starting position: lying position, body extended straight (a).
Without dropping your hips, pull one knee as close to your chest as possible (b). Returning to the starting position, we get a repeat.

Starting position: lying position, arms shoulder-width apart or slightly narrower, feet together (a).
Raise your right leg to such a level that a straight line is formed from the shoulders to the heel; pull out the toe (b).
Without lowering the limb and keeping the elbows close to the body, perform triceps push-ups (c). Going up, we get a repeat.

Option: if it’s difficult, you can do 4 repetitions on each side.

Starting position: lying down, feet shoulder-width apart, arms slightly wider, body extended straight.
Progressively lower yourself down: first one elbow (a).
Then - to another (b).
Just as consistently, rewinding the movement back, return to the starting position. This is 1 repetition.

How to motivate yourself?
I am a pathologically lazy person, and I have only one incentive - to feel better. If you are satisfied with everything, you are not striving for anything or anywhere - well, okay, you can do nothing. But if you want to get healthier, stay young, beautiful and dynamic, please start trying. I think this is great motivation.

How to combine sports with work?
To improve your life quality, three to five hours a week is not a waste of time. Compared to the total amount of time, this is a percentage at the error level. I think it's an extremely good deal. I usually set aside time for classes at the end of the working day - when I urgently need to rest my head.

What's good about fight fitness?
Martial arts– an activity that forces you to think very quickly. It's interesting, fun and cool. I really liked it right away. And many years later, I realized that fighting training greatly relieves stress and generally harmonizes with oneself. There is simply no time to be distracted by anything, to think about problems.

Plus, the very process of striking involuntarily helps relieve stress: whether you like it or not, there is an outburst of accumulated aggression. And there is no need to turn on your head and imagine a bright image of the enemy, everything works wonderfully.

Someone has large breasts and thin waist, someone got it from nature slender legs and not at all flat tummy- all women are different. But everyone is united by the desire to have an elastic body and sculpted shapes. For the modern woman All kinds of cosmetic products are available to combat cellulite. However, do they really help? And what should you do with your body to look perfect? This will be discussed in this article.

What is cellulite?

The main enemy of the beauty of the fair sex is old age. Its manifestations include not only wrinkles, but also loss of skin elasticity. And since under the epidermis is located fat layer, in shape resembling a collection of jelly-like round bodies, the thinner the skin, the more likely it is that the notorious orange peel higher. That is, visible irregularities on the buttocks, abdomen, arms, popularly called cellulite, are the outline of adipose tissue due to age-related decrease in skin thickness.

The second reason for this phenomenon, which negatively affects the elastic body, is considered to be the effect of estrogen. It is these hormones, which predominate in the female body, that block the instant breakdown of fat. This is the explanation why cellulite primarily attacks the buttocks of the fair sex. But this does not mean that nature has made life easier for men. Due to the development of abdominal obesity, their risk of death is higher than that of women with full buttocks.

Muscles in the fight against fat

A firm and toned body can only be achieved through physical exercise. No amount of weight loss creams, massages, ill-fated pills, or diets will build sculpted figures. Round buttocks, flat tummy, posture, pumped up arms and excellent health - this is the result of regular physical activity.

Every day, muscles make many contractions. Thanks to their work, a person moves, breathes, blinks. For these vital actions, muscles require 10% of all fat deposits. Where should the remaining 90% be sent? The answer is obvious: to the forced work of muscle tissue, namely to physical exercise. During strength and aerobic exercises and with proper nutrition, subcutaneous fatty tissue is burned, which interferes with creating an elastic body.

Wraps - truth or myth?

Beauty salons offer chocolate and algae body wraps, emphasizing the crazy effect of the procedure to get rid of orange peel. But if we consider this process from a scientific point of view, then it turns out that the declared anti-cellulite session is just another scam of money.

The fact is that the skin is insignificant. The epidermis is not the intestines or the stomach. If the skin could deliver any substances to the body, then knees soaked in alcohol would make a person drunk. However, this is not true.

Undoubtedly, after wrapping there is a feeling tightened skin. Nutrients from kelp or cocoa butter fill small wrinkles on the epidermis, hence the feeling of an elastic body. Since the aroma of a sweet delicacy relieves fatigue and irritation, you can experiment with chocolate wrapping at home.

How to make your body elastic and toned?

Wraps were invented by lazy people, those who did not want to exercise. Perhaps they are effective in preventive measures as a way to maintain skin elasticity. But if lipodystrophy (cellulite) has already attacked problem areas, then only proper nutrition and sport will help you achieve results.

Group training is suitable for active individuals. But what should busy women do? How to make your body elastic? In this case, determination should help. Run every other day - great way put away extra centimeters. In the first days, 10-15 minutes of jogging with breaks for walking is enough. When the muscles become stronger, the exercise time should be increased.

Jump rope - cheap and effective home exercise machine. After half an hour of jumping, 500 kcal are burned. As with running, when working with a skipping rope, the muscles of the back, legs, arms and abdomen are involved.

Daily routine

Eight hours of sleep for an adult is not a whim of doctors, but a guarantee of a healthy state. Lack of sleep leads to disruption of metabolic processes, which is the cause of excess weight. A study was conducted in which people who slept less than 8 hours a night for three weeks gained weight at the end of the experiment due to short-term metabolism. They experienced a severe weakening of insulin sensitivity and a decrease in the level of the hormone leptin. Their beautiful elastic bodies gained extra pounds.

Therefore, having decided to achieve beautiful figure, you should take care of a healthy and complete rest at night.

Water

A well-known nutritionist who has helped hundreds of people acquire their desired shape, Svetlana Fus, spoke about the benefits of water and proved this not only in words, but in deeds. The participants in the experiment, without giving up their gastronomic habits, lost 3-4% weight in two weeks.

The fact is that the causes of excess weight are: slow metabolism, stress eating and overeating desserts after the main meal. It turned out:

If you drink 2 glasses of water on an empty stomach, metabolic processes in the body accelerate.
Drinking water 30 minutes after a meal reduces the desire to eat extra dessert.
Mineral water with magnesium fights false feelings of hunger (during stressful situations). Magnesium suppresses central irritation nervous system. However, regular consumption of such water requires consultation with a doctor.

Strength exercises

A toned body cannot be achieved only by doing cardio activities such as jumping and running. Weighting gives relief to the muscles during sports. Simple exercises, capable of pulling gluteal muscles, are squats. For beginner athletes, it is better to polish their technique in the gym under the supervision of a trainer.

But you can try doing squats at home. Take 1-2 kg weights. Hands shoulder-width apart, back straight. You should sit down until it is parallel to the floor, you need to get up slowly, focusing on your heels, while squeezing your buttocks. The number of approaches is 3-4 with 15-20 repetitions.

In between approaches, you should do 5-10 push-ups. To strengthen the muscles of the whole body after the listed exercises, it is advisable to hold the bar for a minute, while controlling your back, which should not be arched.

To summarize: how to make your body elastic at home?

Healthy sleep.
8 glasses of water a day.
Regular physical activity: alternating cardio training with strength exercises.
Rubbing the buttocks with a hard washcloth or towel.
The use of creams that increase skin elasticity.
Avoid sweets after 15:00.
Eating lean meats.
Refusal to eat after training for 2 hours.
Eat meat only with vegetables, not with bread.

In order for the results to last for many years, the recommendations listed should become a way of life, and not a temporary way to make the body elastic and toned.

This workout will not only help you look great, but will also provide an excellent foundation for martial arts training.

When you take on the entire workout, there are two options:

For all exercises, do 8 repetitions on each side.
You can either alternate sides, or do all repetitions first on one side, then on the other. In the second case, you will be able to pay more attention to the technique and load the muscles harder.
Exercise for a while.
Allow half a minute for each exercise and perform as many repetitions as possible. Don't forget to maintain your technique.

Starting position: feet shoulder-width apart, parallel to each other; fists at chin level; elbows point down.
Keeping your back as straight as possible, lower yourself into a squat until your thighs are parallel to the floor. (a).
Standing up, raise one knee up to the level of the solar plexus (b). Returning the leg to the starting position is a repetition.

From the same starting position, take a step forward and lower yourself into a lunge until the thigh of your front leg is parallel to the floor. (a).
When lifting, push the knee of the other leg up (b)

Starting position: lying position, palms shoulder-width apart or slightly narrower, hands parallel to each other, body extended in a line from shoulders to heels (a).
Keeping your elbows as close to your body as possible, lower yourself into a push-up. (b).
And when lifting, extend one arm forward and fix this position (c). Returning to the original, we get a repeat.

Option: you can raise your hand to the side.

Starting position: lying on your back, legs bent at the knees at a right angle, feet completely on the mat, fingers touching the chin, head and shoulder blades raised from the floor.
Perform a twist to the right - so that at the end point you touch the right knee with your left hand (a). Return to starting position.
Now twist forward, touching your knees with both hands (b). This is 1 repetition.

Starting position: lying position, body extended straight (a).
Without dropping your hips, pull one knee as close to your chest as possible (b). Returning to the starting position, we get a repeat.

Starting position: lying position, arms shoulder-width apart or slightly narrower, feet together (a).
Raise your right leg to such a level that a straight line is formed from the shoulders to the heel; pull out the toe (b).
Without lowering the limb and keeping the elbows close to the body, perform triceps push-ups (c). Going up, we get a repeat.

Option: if it’s difficult, you can do 4 repetitions on each side.

Starting position: lying down, feet shoulder-width apart, arms slightly wider, body extended straight.
Progressively lower yourself down: first one elbow (a).
Then - to another (b).
Just as consistently, rewinding the movement back, return to the starting position. This is 1 repetition.

What's good about fight fitness?
Martial arts is an activity that forces you to think very quickly. It's interesting, fun and cool. I really liked it right away. And many years later, I realized that fighting training greatly relieves stress and generally harmonizes with oneself. There is simply no time to be distracted by anything, to think about problems.

Before you start gymnastics, you need to develop a training schedule. Due to the correct distribution of the load, physical exercises for weight loss act evenly, remove fat in problem areas and do not create the effect of overly inflated muscles, which is especially important for girls and women. The following types of physical activity are considered the most useful for losing weight; it is permissible to combine elements:

Aerobic exercises include running and brisk walking. They make you work cardiovascular system, burn calories.
Yoga is a type of training that helps you lose weight; it teaches you how to control your breathing and tighten your body. Yoga helps to correct physical fitness, as well as state of mind.
Pilates is one of the most popular female species fitness, is safe. Pilates exercises are suitable for pregnant women, they tighten the skin and remove stretch marks.

How to tighten your body at home

Basic complex exercises for losing weight at home are designed for a middle-aged man or woman, without significant achievements in sports or health restrictions. Age and gender specificity is taken into account: men's activities traditionally aimed at increasing muscle mass, so it is recommended to work with dumbbells. Women are better suited to do fitness-style exercises, without concentrating on strength sports. Minimum sports equipment to implement the complex:

dumbbells – for men up to 25 kg, for girls no heavier than two to three kilograms;
hoop to reduce waist size;
mat for yoga, Pilates;
ordinary chair.

Regardless of the chosen strategy and schedule, complex exercises for the whole body should be performed regularly, at least three to four times a week, and preferably every day. Optimal time completing tasks - morning or evening. With a system of constant training, you can achieve the most best results: get rid of excess weight, reduce the size of the legs, waist and hips. Medium complex exercises take no more than forty minutes, noticeable results are achieved with daily fifteen-minute approaches.

Weight loss exercises

Correctly selected body tightening exercises not only reduce overweight: They get rid of looseness and tighten muscles. Problem areas in women, these are loose arms, stomach, buttocks. With intensive weight loss, gymnastics helps to tighten the skin. Well-structured workouts help improve health, make a person active and cheerful.

Basic

Exercises to tighten the body must begin with a warm-up. Preparatory stage Helps warm up muscles and prepare the body for physical activity. Warm-up involves easy running, you can do bends back and forth, several squats, and rotational movements of the body. The preparatory stage will take no more than five minutes. Then you can move on to the main gymnastics complex:

Pull-ups are ideally performed on a horizontal bar; at home, you can attach a special crossbar to the door frame. This is one of the best basic exercises for the arms, removes fat from the underarm area.
Squats with own weight and dumbbells - another great component women's gymnastics. Training helps strengthen several muscle groups at once: abdomen, buttocks, thighs, legs.
Twisting with body lifting - performed on a chair without a back, the person lies on his back, dumbbells are attached to his legs. The main load falls on the abs, so the exercise is ideal for achieving beautiful belly.
Lunges are about firming the buttocks. To do them correctly, a mat is desirable. The person kneels on one knee, the other leg is abducted but does not touch the floor, the body rises and falls. You need to do ten repetitions on each leg.
Exercises with a hoop - in addition to the basic spinning, you can add squats and bends. In this type of gymnastics, the most important thing is to control your body well; beginners are recommended to start with regular rotations.

For fast weight loss

Understanding how to lose weight and tone your body can speed up the process. Basic exercises are taken as a basis, but they become more complicated, additional weight is added in the form of dumbbells. The frequency of approaches increases. Very effective for losing weight quickly, running and race walking, aerobic gymnastics - jumping, bending. Interval cardio training helps you quickly lose weight and burn fat. It is recommended for a beginner to start with five minutes and gradually increase the duration of classes to an hour.

For the buttocks

Squats and push-ups with legs supported on a wall - proven effective way give beautiful shape buttocks. The necessary muscle groups actively work when lifting the legs while lying on their side, possibly with attached weights. If you have a special fitness ball, use it to perform the “bridge”, which also works great on the gluteal muscles.

Intensive

For fast weight loss Some fitness trainers recommend the “work no rest” technique. There are almost no pauses between approaches; the body is forced to work to the limit. Advantage intensive training lies in the fact that the body receives all the necessary load in 15-20 minutes. Disadvantage: Difficult for beginners extreme fatigue after classes.

For women

Girls are not recommended to focus their efforts on forceful approaches. Excessive muscle building exercises form an overly pronounced muscular frame, visually increasing the volume of the legs, arms and waist. In order to lose excess weight and achieve the desired slimness, it is recommended to focus on cardio training and aerobic exercise. Yoga and Pilates are recommended for women as relaxing exercises.

For the night

Excessively intense workouts are not recommended before bed. It is better to replace strength exercises and cardio training with evening jogging or brisk walking on fresh air. You can perform several elements from a yoga course, Pilates, or spin a hula hoop. This technique will allow you to stretch your muscles after a working day, but not get overtired and fall asleep on time.

For a toned body

The main principle of the gymnastics complex is to ensure that all muscle groups work. This means that you should not exercise by focusing only on squats or only on cardio. Basic exercises alternate with specific ones, putting stress on specific parts of the body - stomach, hips, buttocks, legs. The intensity of all classes should be the same so that there is no imbalance.

Complex for weight loss

Each person individually selects exercises for losing weight and tightening the body, depending on their physical training. With large overweight It is not recommended to put heavy strain on the legs and joints. The training schedule and number of repetitions are determined with the help of a fitness instructor, but you can choose it yourself, listening to your feelings own body.

Video

The most convenient way to choose a set of exercises for losing weight and tightening your body is with the help of ready-made video tutorials. They help to visually perceive the features of a particular type of gymnastics, evaluate its complexity and choose the optimal complex for weight loss. In the video, experienced instructors explain the purpose of each exercise, how to perform it correctly and in what volume.

Exercises for a beautiful body

Physical education for weight loss

Workouts for quick weight loss at home

For each of them. But how to tighten the body as a whole, creating its perfect shape?

Considering the three-week program of the American Hollywood trainer Jeanette Jenkins, it can be noted that it is suitable for any figure and allows you to get a noticeable result.

Creating perfect sculptural forms is not an easy task. However, in addition to tightening your body, exercise helps you feel great. After all, mental health is no less important than physical health. This technique will help you see yourself not only in the image of a “Hollywood beauty”, but will also lead to psychological comfort.

The benefits of the body tightening program are: more energy, strengthening endurance, health, . Several exercise plan options allow you to choose one that suits your level of physical fitness: from the light version to medium and high.

This program is also good for getting back into shape after a long period of not training. It helps to return to traditional exercise habits.

How to tighten your body at home without torturing yourself

These “golden keys” reveal secrets that help you make your weight loss comfortable and training at home () enjoyable. In order for the muscles to become elastic and the body to be sculpted, you need to follow the rules:

1) Don't stop eating! Getting the calories your body needs is the fuel that keeps your metabolism running smoothly. Be sure to eat low-calorie foods good quality 5-6 times a day. This will help you get a healthy, toned body and not experience discomfort from hunger;

2) Choose slow carbohydrates, excluding starchy foods (potatoes, bread, pastries and pasta). Replace them with vegetables, fruits and whole grains. The WHO norm for a daily diet is 4 g of carbohydrates per 1 kg of weight, in order to get maximum energy for training and feel comfortable;

3) Make sure you have enough healthy fats in your diet: vegetable oils, nuts, seeds, avocados. They not only serve as a source of calories to build muscle, but also provide a medium for fat-soluble vitamins A, D, E and K, the supply of which ensures elasticity of the skin, strong nails and thickness of hair. In addition, healthy fats help get rid of bad cholesterol in the blood and stimulate the process of breaking down lipids from storage. The WHO standard suggests using the formula for the daily diet: 1 g of healthy fats per 1 kg of weight. (Fitness trainers allow you to reduce their amount by 10-20% and eat a minimum of 0.8 g of healthy fats per 1 kg of weight.) Feminine beauty depends on the body receiving a sufficient amount of this important nutrient;

4) Do not reduce protein foods in your diet! Increase your protein intake to help maintain and build muscle mass during weight loss. Dramatic weight loss activates tissue catabolism (breakdown) - a process that is visually expressed in sagging muscles and skin. As a result, you can get a flabby body. The protein leucine, found in whey, animal protein products, and various dairy products, directly affects muscles, preventing the loss of their mass. The amount of protein consumed per day, according to WHO standards, should not exceed 1 g per 1 kg of weight, but in cases of low-carbohydrate keto diets it can increase to 2-2.5 g with mandatory strength training;

5) Muscle strength depends entirely on tissue hydration. Muscle tissue is 75-80% dependent on water, and dehydration accelerates its destruction. An optimal level of tissue hydration and electrolyte balance helps restore muscles after training and form new ones muscle fibers(collagen and elastin). The rules for drinking water are discussed in as much detail as possible in a series of articles:

6) Try it interval training! You don't have to torture yourself with long-term cardio exercises for efficient combustion fat (without losing muscle mass) if you use interval training instead of continuous training. For example, a fast, intense run - 1 minute, and in the next couple of minutes - a gradual slowdown. And so 10 times in a half-hour lesson. It is better to do it at least three times a week. The same principle can be used in Pilates, speeding up and slowing down the resistance, in walking - adjusting the pace and in any strength training, playing with weights;

7) You will not become a “Schwarznegger”! A bodybuilder's figure is achieved through many hours of daily work programs. large scales in the gym, special sports nutrition and a whole range of individually developed medications taken under the supervision of professionals. Light and moderate loads, helping to quickly tighten the body does not lead to muscle swelling! Strength training help build and maintain muscle mass, and also stimulate metabolism, accelerate calorie burning and lead to rapid loss weight;

8) Mode. Stressful situations increase the synthesis of the hormone cortisol, which activates the accumulation of fat in the body and the processes of muscle breakdown. Full sleep water procedures(including a cool shower or douche), walks in the fresh air, positive emotions, playing outside - these are factors that have a beneficial effect on a person’s well-being and training results;

9) Massage stimulates blood supply to tissues and the supply of nutrients and oxygen to them. It helps strengthen muscles, make them elastic and firm;

10) One of essential elements losing weight and tightening your body - motivation. In order to get a toned body in a month, to form elastic muscles, you need to adapt to increasing the weight of dumbbells, the level of tension, endurance and speed, increasing the number of repetitions, and so on. To do this, you need to vary your movements, workouts and exercises, control the actions of all muscles, include elements in your work that help train certain muscle groups. Your body will not change until you want to turn it into a chiseled, toned figure!

Formula for success: training all muscle groups

It's no secret that regular sports exercises in combination with a proper lifestyle, they guarantee excellent health and excellent sculpted muscles.

How to tighten your body at home? The author of the program advises taking two types of dumbbells from the equipment that correspond to individual physical fitness: light (weighing 1.5-2.5 kg) and medium (from 3-3.5 kg to 5 kg). For best results, all workouts discussed below must be done in the recommended sequence (we repeat the 7-day course three times):

Day 1: Cardio and stretching;
Day 2: Complexes A and C;
Day 3: Cardio and stretching;
Day 4: Complexes B and C;
Day 5: Complex A and stretching;
Day 6: Complexes B and C;
Day 7: Rest and rejuvenation.

If you need to tighten your body in 2 weeks, and you have a sufficient level of training, then you can take exercises of a more complex level and get the desired result in 14 days.

For beginners or girls starting classes after a long break, it is better to use the light version of training with further strengthening, but then training process will take at least a month.

A program that includes exercises for toned body, consists of four main workouts, three of which are strength training and one with cardio.

Complex A: Chest, Triceps and Back

Performed 4 times or in advanced mode – 6 times.

1. Combo plank (shoulders, chest, triceps and abs)

Hands on the floor, positioned wider than shoulders (SH) and knees. Keep the body tense in a straight line from the back of the head to the heels, drawing in the abs. Bend your elbows at right angles, lower yourself down, then straighten your arms, rising up. (Repeat 20-25 times).

After completing the last push-up, extend your legs into a straight line, tighten your abs, straighten your back and hold the plank for 30 seconds.

To enhance: do full push-ups and plank – 60 seconds.

It is important to know: and.

2. Chest (shoulders and chest)

Lying on the floor face up, bend your knees, hold dumbbells on outstretched arms, palms facing each other. Slowly spread our arms to the sides, slightly bending our elbows, and stop 2-3 cm from the floor. Squeeze the weight back to IP. (We perform 15 repetitions).

Immediately take light dumbbells and repeat 10 or more times.

To enhance: Do 25 repetitions with medium dumbbells (3.5-5 kg).

3. Reverse Lunge (glutes, quads, biceps, hamstrings)

Standing with your feet on the shoulder, we hold light dumbbells in your hands, bent at the elbows, with your palms facing each other. Lunge right foot back, lowering her to her knee. At the same time, bend your left knee at a right angle, keeping it above your ankle. We return to IP, transferring the body weight through the left heel, bringing the right knee to the level of the hip. We repeat the exercise 15 times, then switch to the other leg.

To enhance: We use “medium” dumbbells or repeat 25 times for each leg.

4. Squats/Chair Pose (glutes, quads, biceps, thighs)

Standing with your feet on the shoulder, holding light dumbbells on your shoulders. While squatting, push your buttocks back, keeping your body above your heels. Pushing off with them, we return to IP, squeezing our buttocks. We do 20-25 repetitions.

After the last squat, lower the weights and bring your legs together. As you sit down, keep your knees behind your toes and raise your arms in front of you at chest level, holding the dumbbells for 30 seconds.

To enhance: Use medium weights and hold chair pose for 60 seconds.

Complex B: rear end back, biceps and thighs

Standard version - perform 4 times, enhanced version - 6 times.

1. Plie squats (glutes, quadriceps, inner surface hips)

Standing (legs slightly wider than the shoulder) with toes turned outward (at 45°), we hold light dumbbells directly in front of us at hip level. Keeping your abs and core muscles tense, bend your knees at right angles along the line of your second and third toes, resting on your heels. We squeeze our buttocks and strain to stand in the IP position. We perform 15 repetitions.

To enhance: use medium weights or do 25 times.

Also interesting: and.

2. Biceps (biceps)

Standing straight, feet together, bend your knees slightly. We hold heavy dumbbells in our hands, palms up. Slowly bend your arms towards your shoulders, straining your biceps. Slowly lower the dumbbells to begin the repetition. We do it 15 times.

Immediately take light weights and repeat all movements more than 10 times.

To enhance: Do 25 reps with heavier dumbbells.

3. Internal and external lifting (buttocks, internal and outer side hips)

Stand straight, feet on the shoulder, extend your arms at shoulder level, palms down. Lift up left leg to the side, squeezing the muscles of the outer thigh and buttocks. Perform 15 times. Without touching the floor, move your left leg forward, turning it inside hips in front of you and extending your heel forward. We do it 15 times.

Repeat the exercise in a mirror with your right leg.

To enhance: Do 25 reps on each leg.

4. Back lunge with reinforcement ( upper part back and shoulders)

Standing (feet on the shoulder), move the right one about 90 cm behind the left. We hold medium dumbbells (3.5-5 kg) in our palms facing each other. Bend down from the waist, lowering your arms to the floor diagonally (no higher than the front of the knee). Slowly raise your arms to the sides to shoulder level, synchronously straining the muscles of your upper back. Slowly lower the dumbbells and repeat, returning to IP. (15 repetitions).

Immediately take light dumbbells (1.5-2.5 kg) and again perform the movements more than 10 times.

To enhance: Do 25 times using medium dumbbells.

Complex C: core muscles

The main method is performed 4 times, the enhanced method is performed 6 times.

1. Crunches (deep, transverse and rectus abdominis)

Lie on your back with your knees bent and your head supported by your hands near your ears, palms up. Straighten your arms forward, squeezing your abdominal muscles, lift your head, neck and shoulders, lifting them off the floor. Keep your spine rounded and move as smoothly as possible. Having risen all the way, squeeze your abs and lower yourself down. Do 8 reps.

To enhance: Perform all the same actions, but with straight legs.