Exercise plan with nutrition to tone the body. Do the body: how to create the perfect figure in three months

27.11.201927.05.2017

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

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

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

In all exercises, do 8 repetitions on each side.
You can either alternate sides, or do all the repetitions first on one, then on the other. In the second case, you can be more attentive to the technique and load the muscles harder.
Take care of the time.
Set aside half a minute for each exercise and do maximum amount repetitions. Don't forget to save your equipment.

In any of the options, rest between exercises until complete recovery (usually 30 seconds is enough for this). And the last. This program is shown to everyone, but be guided by your level of training: if you are having a hard time, rest more or do less exercises / repetitions.

Initial position: feet shoulder width apart, parallel to each other; fists at chin level; elbows pointing 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 leg to initial position- it's a repeat.

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

Initial position: emphasis lying, 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, stretch one arm forward and fix this position (c). Returning to the original, we get a repetition.

Option: hand can be raised to the side.

Initial 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 off the floor.
Perform twisting to the right - to touch the right knee with the left hand at the end point (a). Return to starting position.
Now twist forward touching your knees with both hands (b). This is 1 repetition.

Initial position: emphasis lying, the body is extended in a straight line (a).
Without dropping your hips, pull one knee as close to your chest as possible. (b). Returning to the starting position, we get a repetition.

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

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

Initial position: emphasis lying, feet shoulder-width apart, arms slightly wider, body extended in a straight line.
Progressively go down: first one elbow (a).
Then - on the other (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 everything suits you, you are not striving for anything - well, okay, you can do nothing. But if you want to improve your health, stay young, beautiful and dynamic - start trying, please. I think this is a great motivation.

How to combine sports with work?
In order to improve your life qualitatively, it is not very a pity for three to five hours a week. Against the background of the total amount of time, this is a percentage at the level of error. I think it's a very 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 is good fighting fitness?
Martial arts- an activity that makes you think very quickly. It's interesting, fun and cool. I liked it right away. And many years later, I realized that fighting training is a great way to relieve stress and generally harmonize with myself. There is simply no time to be distracted by something, to think about problems.

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

Some people have large breasts and thin waist, someone inherited 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 relief forms. 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 is to be dealt with in this article.

What is cellulite?

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

The second reason for the occurrence of this phenomenon, which negatively affects the elastic body, is the action of estrogens. It is these hormones that prevail in the female body that block the instant breakdown of fat. Here is the explanation for why cellulite mainly 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 obesity in the abdominal cavity, they have a higher risk of death than women with lush buttocks.

Muscle vs fat

A firm and toned body can only be achieved through physical exercise. No slimming creams, massages, ill-fated pills, diets will build relief forms. round buttocks, flat tummy, posture, pumped up arms and excellent health - this is a consequence of regular physical activity.

Muscles make many contractions every day. Thanks to their work, a person moves, breathes, blinks. For these vital actions, the muscles require 10% of all body fat. And where to send the remaining 90%? The answer is obvious: to the forced work of muscle tissue, namely, to physical exercise. During strength, aerobic exercises and with proper nutrition, subcutaneous fat is burned, which prevents the formation of an elastic body.

Wraps - true or myth?

Beauty salons offer a chocolate, seaweed wrap, focusing on the crazy effect of the procedure, which provides getting 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 another swindling of money.

The fact is that the skin is negligible. The epidermis is not the intestines or the stomach. If the skin could deliver any substances to the body, then a person would get drunk from alcohol-soaked knees. However, this is not the case.

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 a firm body. Since the aroma of a sweet treat relieves fatigue and irritation, you can experiment with a chocolate wrap at home.

How to make the body elastic and toned?

Wraps were invented by the lazy, those who did not want to practice. 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 to achieve results.

Group workouts are suitable for active individuals. But what about busy women? How to make the body elastic? In this case, purposefulness should help. Running through the day - great way put away extra centimeters. In the early days, 10-15 minutes of jogging with breaks for walking is enough. When the muscles get stronger, you should increase the time of the session.

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

Daily regime

An eight-hour 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 recovered at the end of the experiment due to a short-term metabolism. They had a strong weakening of insulin sensitivity and a decrease in the level of the hormone leptin. Their beautiful elastic bodies overgrown with excess kilograms.

Therefore, deciding to beautiful figure, you should take care of a healthy and good rest at night.

Water

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

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

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

Strength exercises

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

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

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

Summing up: how to make the 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.
Refusal of sweets after 15:00.
Consumption of lean meats.
Refusal to eat after training for 2 hours.
Meat is eaten only with vegetables, not with bread.

In order for the result to be preserved for many years, the listed recommendations should become a way of life, and not a temporary way to make the body supple and toned.

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

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

In all exercises, do 8 repetitions on each side.
You can either alternate sides, or do all the repetitions first on one, then on the other. In the second case, you can be more attentive to the technique and load the muscles harder.
Take care of the time.
Take half a minute for each exercise and perform the maximum number of repetitions. Don't forget to save your equipment.

Initial position: feet shoulder width apart, parallel to each other; fists at chin level; elbows pointing 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 its original position is a repetition.

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

Initial position: emphasis lying, 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, stretch one arm forward and fix this position (c). Returning to the original, we get a repetition.

Option: hand can be raised to the side.

Initial 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 off the floor.
Perform twisting to the right - to touch the right knee with the left hand at the end point (a). Return to starting position.
Now twist forward touching your knees with both hands (b). This is 1 repetition.

Initial position: emphasis lying, the body is extended in a straight line (a).
Without dropping your hips, pull one knee as close to your chest as possible. (b). Returning to the starting position, we get a repetition.

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

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

Initial position: emphasis lying, feet shoulder-width apart, arms slightly wider, body extended in a straight line.
Progressively go down: first one elbow (a).
Then - on the other (b).
Just as consistently, rewinding the movement back, return to the starting position. This is 1 repetition.

What is good fighting fitness?
Martial arts is an activity that makes you think very quickly. It's interesting, fun and cool. I liked it right away. And many years later, I realized that fighting training is a great way to relieve stress and generally harmonize with yourself. There is simply no time to be distracted by something, 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 too pumped up muscles, which is especially important for girls and women. The following types of physical activity are considered the most useful for weight loss, it is permissible to combine elements:

Aerobic is running, brisk walking. They make you work cardiovascular system burn calories.
Yoga is a type of training that reduces weight, they teach breathing control, tightening the body. Yoga helps correct physical form as well as state of mind.
Pilates is one of the most popular female species fitness, safety. Pilates exercises are suitable for pregnant women, tighten the skin, remove stretch marks.

How to tighten the body at home

Basic complex exercises for weight loss at home is designed for a middle-aged man or woman, without significant achievements in sports or health restrictions. Gender and age specificity is taken into account: men's activities traditionally aimed at increasing muscle mass Therefore, it is recommended to work with dumbbells. It is better for women to do exercises in the style of fitness, without concentrating on power sports. Minimum Sports Equipment to implement the complex:

dumbbells - men's up to 25 kg, for girls no heavier than two or three kilograms;
hoop to reduce the waist;
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 tasks - morning or evening. With a system of constant training, you can achieve the most best results: get rid of excess weight, reduce the volume of the legs, waist and hips. Medium complex exercise takes no more than forty minutes, noticeable results are achieved with daily fifteen-minute approaches.

Slimming exercises

Properly selected exercises for lifting the body not only reduce overweight: they relieve friability and tighten muscles. Problem areas in women, these are loose arms, stomach, buttocks. With intensive weight loss, gymnastics helps to tighten the skin Properly constructed workouts help improve health, make a person active and cheerful.

Basic

Exercises for lifting the body must begin with a warm-up. Preparatory stage helps to warm up the muscles and prepare the body for physical activity. The warm-up involves light running, you can do back and forth bends, a few squats, 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 - ideally performed on the horizontal bar, at home you can fix a special crossbar in the door jamb. This is one of the best basic exercises for the arms, it removes fat from the armpit.
Squats with own weight and dumbbells - another great component women's gymnastics. Training helps to strengthen several muscle groups at once: the abdomen, buttocks, thighs, legs.
Twisting with lifting the body - performed on a chair without a back, a person lies on his back, dumbbells are fixed on his legs. The main load falls on the press, so the exercise is ideal in order to achieve beautiful belly.
Lunges are the elasticity of the buttocks. To do them right, a rug is desirable. The person gets on one knee, the second leg is retracted, but does not touch the floor, the body rises and falls. You need to do ten repetitions for each leg.
Hoop exercises - in addition to the main promotion, you can add squats and tilts. In this type of gymnastics, the most important thing is to control your body well, it is recommended for beginners to start with ordinary rotations.

For fast weight loss

Understanding how to lose weight and tighten the body allows you to speed up this 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 fast, running and race walking, aerobic gymnastics - jumps, slopes. Interval cardio workouts help you quickly lose weight and burn fat. A beginner is recommended to start with five minutes and gradually increase the duration of classes to an hour.

For buttocks

Squats and push-ups with legs against the wall - proven effective method give nice shape buttocks. The necessary muscle groups actively work when lifting the legs while lying on their side, it is possible with fixed weights. If you have a special fitness ball, use it to perform the "bridge", which also works great for the gluteal muscles.

Intensive

For fast weight loss some fitness trainers recommend the "work without rest" technique. There are almost no pauses between sets, the body is forced to work to the limit. Advantage intense training lies in the fact that the body receives all the necessary load in 15-20 minutes. Disadvantage: difficult for beginners, severe fatigue after classes.

For women

Girls are not recommended to focus on power approaches. An excess of muscle building exercises forms an overly pronounced muscular frame, visually increases the volume of the legs, arms and waist. In order to lose weight and gain the desired harmony, it is recommended to focus on cardio training and aerobic exercise. As a relaxing gymnastics, yoga and Pilates are recommended for women.

For the night

Before going to bed, it is not recommended to carry out excessively intense workouts. Strength exercises, cardio training are best replaced with evening jogging or brisk walking on fresh air. You can perform several elements from the course of yoga, Pilates or twist the hoop. This technique will allow you to stretch your muscles after a working day, but not overwork and fall asleep on time.

For a toned body

The basic principle of the gymnastics complex is to ensure that all muscle groups work. This means that you can not train, concentrating only on squats or only on cardio. Basic exercises alternate with specific, giving a load on specific parts of the body - the abdomen, 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 own needs. physical training. With a large overweight It is not recommended to give a strong load on the legs and joints. The schedule of classes and the number of repetitions is determined with the help of a fitness instructor, but you can choose it yourself, listening to your feelings own body.

Video

It is most convenient to choose a set of exercises for losing weight and tightening the body with the help of ready-made video tutorials. They help to visually perceive the features of a particular type of gymnastics, assess 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 fast weight loss at home

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

Considering the three-week program of the American Hollywood coach 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 the body, exercise helps to feel great. After all, mental health is just as important as 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.

Benefits of the body lift program is getting more energy, strengthening endurance, health,. Several lesson plan options allow you to choose one that suits your level of fitness: from light version to intermediate and advanced.

This program is also good for getting back in shape after a long period of not exercising. It helps to return the traditional physical education habits.

How to tighten the body at home without torturing yourself

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

1) Don't stop eating! Getting the calories you need for your body is the fuel that keeps your metabolism up. 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 feel discomfort from hunger;

2) Choose slow carbohydrates, excluding starchy foods (potatoes, bread, muffins 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. Not only do they serve as a source of calories to build muscle, but they also provide a medium for fat-soluble vitamins A, D, E, and K, which help keep skin supple, nails strong, and hair thicker. In addition, healthy fats help get rid of bad cholesterol in the blood and stimulate the process of splitting lipids from the depot. The WHO norm suggests using the formula for the daily diet: 1 g of healthy fats per 1 kg of body weight. (Fitness trainers are allowed to reduce their amount by 10-20% and eat a minimum of 0.8 g of healthy fats per 1 kg of weight.) female beauty depends on the intake of a sufficient amount of this important nutrient;

4) Do not cut protein foods in your diet! Increase your protein intake to help maintain and build muscle during weight loss. Sharp weight loss activates catabolism (decay) of tissues - 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, various dairy products, directly affects the muscles, preventing their loss of 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 rise to 2-2.5 g with mandatory strength training;

5) Muscle strength depends entirely on tissue hydration. Muscle 75-80% depends on water, and dehydration accelerates its destruction. The optimal level of tissue hydration and electrolyte balance in them helps to restore muscles after training and form new ones. muscle fibers(collagen and elastin). The most detailed information about the rules for water intake is disclosed in a series of articles:

6) Try interval training! You do not have to torture yourself with long cardio loads for efficient combustion fat (without losing muscle mass) if you use interval training instead of continuous training. For example, fast intense running - 1 minute, and in the next couple of minutes - a gradual slowdown. And so 10 times in a half-hour lesson. 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 - to adjust the pace and in any strength training, playing with weights;

7) You will not become "Schwarzenegger"! The figure of a bodybuilder is obtained through many hours of daily work programs with big weights in the gym, special sports nutrition and a whole range of individually designed medications taken under the supervision of professionals. Light and moderate loads that help to quickly tighten the body do not lead to muscle swelling! Power training contribute to the construction and maintenance of muscle mass, as well as stimulate metabolism, accelerate the burning of calories and lead to quick 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. complete sleep, water procedures(including a cool shower or douche), outdoor walks, positive emotions, outdoor games are factors that have a beneficial effect on a person’s well-being and training results;

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

10) One of essential elements weight loss and body tightening - motivation. In order to get a toned body in a month, to form elastic muscles, it is necessary 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 yourself into a chiseled, toned figure!

Success formula: train all muscle groups

It's no secret that regular sport exercises in combination with the right lifestyle guarantee excellent health and excellent relief muscles.

How to tighten the body at home? The author of the program advises to take two types of dumbbells from the equipment, corresponding to individual physical training: light (weighing 1.5-2.5 kg) and medium (from 3-3.5 kg to 5 kg). For best results, all the 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 the body in 2 weeks, and you have a sufficient level of fitness, 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 the workout 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 and one is cardio.

Complex A: chest, triceps and back

It is performed 4 times or in advanced mode - 6 times.

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

Hands on the floor, located wider than the shoulders (ShP) and knees. We keep the body in tension in a straight line from the back of the head to the heels, pulling the press. Bending your elbows at a right angle, we go down, then we straighten our arms, going up. (Repeat - 20-25 times).

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

For amplification: do full push-ups and the bar - 60 seconds.

Important to know: and.

2. Chest (shoulders and chest)

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

Immediately take light dumbbells and repeat 10 or more times.

For amplification: Do 25 repetitions with medium dumbbells (3.5-5 kg).

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

Standing, legs on the SP, we hold light dumbbells in our arms, bent at the elbows, palms located opposite each other. We lunge with the right foot back, lowering it to the knee. At the same time, we bend the left knee at a right angle, holding it above the ankle. We return to the PI, transferring the body weight through the left heel, bring the right knee to the level of the thigh. Repeat the exercise 15 times, then switch to the other leg.

For amplification: Use "medium" dumbbells or repeat 25 times for each leg.

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

Standing, feet on the SP, hold light dumbbells on the shoulders. Squatting, push the buttocks back, keeping the body above the heels. Pushing off them, we return to the IP, squeezing the 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 spread your arms out in front of you at chest level, holding the dumbbells for 30 seconds.

For amplification: Use medium weights and hold the chair pose for 60 seconds.

Complex B: back, biceps and thighs

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

1. Plie Squats (glutes, quads, inner thighs)

Standing (legs slightly wider than SP) with toes turned outward (at 45 °), hold light dumbbells straight in front of you at hip level. Keeping the press and the muscles of the body in tension, we bend the knees at a right angle on the line of the second or third toes, leaning on the heels. We squeeze the buttocks and strain to stand in the IP. We perform 15 repetitions.

For amplification: use medium weights or do 25 times.

Also interesting: and.

2. Biceps (biceps)

Standing straight, legs together, bend your knees a little. Hold heavy dumbbells in your hands, palms up. Slowly bend the arms towards the shoulders, straining the biceps. Slowly, lower the dumbbells to start the repetition. We perform 15 times.

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

For amplification: Do 25 reps with heavier dumbbells.

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

Stand straight with your feet on the SP, extend your arms at shoulder level, palms down. Raise left leg to the side, squeezing the muscles of the outer thigh and buttocks. Run 15 times. Without touching the floor, move your left foot forward, turning it inside hips in front of you and stretching the heel forward. We perform 15 times.

Repeat the exercise in mirror with the right leg.

For amplification: Do 25 repetitions for each leg.

4. Lunge back with reinforcement ( top part back and shoulders)

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

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

For amplification: Do 25 times using medium dumbbells.

Complex C: core muscles

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

1. Twisting up (deep, transverse and rectus abdominis)

Lie on your back with your knees bent and your head supported by your ears, palms up. Straighten your arms forward, squeezing the abdominal muscles, lift your head, neck and shoulders, lifting them off the floor. Keep your spine rounded, move as smoothly as possible. Having risen to the stop, squeeze the press and go down. Do 8 repetitions.

For amplification: follow all the same steps, but with straight legs.