In continuation of the topic, I will list, in my opinion, the most useful types of exercises for the "upper body" and exercises for working out the "core muscles".
ATTENTION - not all of the listed exercises are available for beginners (AND people with certain physical limitations). For beginners in the gym, at first, you should do simpler versions of these exercises!
But since good exercise actually ten times more than good trainers, I will simply list the most famous of the most effective.
It is important to remember to remember the health of the shoulder and elbow joints.
To reduce the risk of injuries to the shoulder and elbow joints, you need to remember about the balance of loads:
Physical activity shortens the muscles. When loading one of the muscle groups that perform a specific function, for example, moving the shoulder girdle forward - pectoralis major and minor, performing the bench press, which is beloved by many, there is a danger of shifting over time shoulder joint from a healthy position and even disturb posture thoracic spine, causing hypertrophied kyphosis. By the way, train the lats like &; antagonists&; chest (which is even anatomically incorrect) will not solve this problem, because the latissimus lats in a number of movements serve as synergists to the chest and also rotate humerus inside. That is why it is important to remember about such exercises on the upper body of the body above the head.
This is usually expressed in the bend in the bench press and in general horizontal presses, and exercises that turn the humerus inward, and lack of traction, and exercises that turn the humerus outward.
For a balanced load, you need to perform approximately the same volume:
- Vertical push (from yourself up, for example, bench press / dumbbell standing / sitting)
- Vertical pull (down to yourself, for example, pull-ups / pull-ups of the upper simulator to the chest with narrow / direct / reverse grips)
- Horizontal push (bench press on a straight / inclined bench barbell / dumbbell, push-ups from the floor / uneven bars)
- Horizontal thrust(Row of the block while sitting to the belt, pull of the bar / dumbbell in an inclination to the belt)
UPPER BODY
BREAST
HORIZONTAL PRESSES:
BENCH PRESS ON THE HORIZONTAL BENCH
Starting position - position yourself so as not to touch the barbell rack with the bar, your forearms should be approximately perpendicular to the floor (not an axiom - it depends on the width of the grip).
Focusing on the marks on the neck, grasp it symmetrically.
Bring your shoulder blades together.
Squeeze the bar firmly, and pull it slightly in different sides. Feet should be firmly planted on the floor.
Having removed the bar from the racks, you should not immediately begin to lower it, first fix it above the chest, with the shoulder blades brought together strongly. Lower the bar to approximately the bottom of the pectoral muscles, until the neck touches the body, and then squeeze in a straight line up with a powerful force.
When the bar is on your chest, your forearms should be vertical when viewed from both the side and the front.
PUSH-UPS
Unfortunately, it has a limitation for people with problems with shoulder joints.
Take a full breath, push your chest forward, and then lower yourself down slowly, without pausing at the bottom, push yourself up with a powerful movement.
The legs should be kept still.
BACK
VERTICAL ROD:
PULL-UPS AND ROW OF THE UPPER BLOCK TO THE CHEST
Squeeze your shoulder blades together before starting the movement. Pull yourself up to approximately the level of the collarbones, pausing at the top point, smoothly return to initial position. At the top, the back should be flat, in no case should you slouch while doing pull-ups.
When training latissimus dorsi, and other muscles of the upper back, it is very important to work in both vertical and horizontal thrust vectors.
Examples vertical thrust are pull-ups - Before starting the movement, bring the shoulder blades together. At the top point, the back should be flat, in no case should you slouch while doing pull-ups.
HORIZONTAL DRIVES:
ONE-HAND TILT DUMBELL ROW
During the exercise, the torso should be parallel to the floor, the back should be straight. Chest forward, perfect posture. in the starting position, the arm is straightened, inhale, take your shoulders back and, bringing the shoulder blade, lift the dumbbell up to the belt. Hold at the top for a couple of seconds, and then slowly lower the dumbbell to its original position.
ROW TO THE BELT ON THE SIMULATOR
SHOULDERS
VERTICAL PRESSES:
OVERHEAD PRESS
Tighten the muscles of the legs, abdomen, lower back, latissimus dorsi, inhale and squeeze the dumbbells up. Both hands, during the entire movement, should work symmetrically in relation to each other. It is strictly forbidden to bend your back and lean back.
After a short pause at the top, lower the dumbbells to the starting position.
STANDING DUMBELL RESTRACTION
Also remember about specific exercises for the development of precisely the "rotators" of the shoulder. For example, about such as L-dilutions, which have an extremely beneficial effect on the health of the shoulder joints.
MUSCLES OF THE ARM
The health of the elbows is also directly related to the balance of loads - as a rule, the elbows begin to hurt due to an exorbitant imbalance in favor of bench presses. And lying down a lot, for some reason this is an "unspoken tradition" in gyms. The triceps are involved in numerous pressing movements - bench press, standing press, bench presses. incline bench, push-ups on uneven bars, etc. get a pretty decent load, and often “finishing off” them with large volumes of isolating exercises is not only not productive, but often harmful to the elbow joints
TRICEPS
EXTENSION DOWN TO TRICEPS ON THE UPPER BLOCK
ARM BICEPS
LIFT DUMBELLS FOR BICEPS
MUSCLES OF THE MIDDLE BODY
Oblique muscles of the abdomen transverse m. of the abdomen straight m. of the abdomen small and medium gluteal m.
"any complex movement begins with a contraction of the muscles of the core. Only after they are included in the work, the effort is transmitted through the arms and legs to the barbell or dumbbells or is invested in a strike. The "weak center" sends "weak commands", therefore, if to increase results in strength exercises or to increase the impact, it is necessary to train the muscles of the core. ©
“Core training is all about strengthening a whole complex of stabilizer muscles that make micro-movements during exercise, where you need to constantly maneuver and maintain balance.
It is very important to observe the technique of performing exercises, this will help to avoid injuries and constantly progress.
HYPEREXTENSION
ABDOMINAL MUSCLES
The upper back includes the trapezius, latissimus dorsi, and rhomboid muscles. The presented set of exercises is aimed at strengthening them, eliminating problems of the spine. Consult your doctor before starting exercise.
How to pump up the upper back at home
Wondering how to pump up the upper back? This article has selected effective program workout at home and gym. The set of exercises described below is aimed at working out the upper back at home. Follow correct technique implementation, taking into account the recommendations and advice of a fitness trainer.
A set of exercises for the upper back at home
Reduction and dilution of the shoulder blades perform 2 times for 20 repetitions. This exercise will give you a feeling of lightness in your back.
Performance:
- Straighten up. Drop your chin. Lock your hands behind your head.
- Breathe out. Pull your elbows back, bringing your shoulder blades together. Stay in position for a few seconds.
- Inhaling, return your hands to the starting position.
Repeat the exercise 15 times. Do two sets.
Performance:
- Stand on a slope. Place your legs wider than your shoulders. Take small dumbbells. Stop at the minimum numerical weight value. Lower your arms with shells along the body. Bend your knees slightly.
- Bend your arms at the elbows, thus lifting the dumbbells along a vertical path. The top point is the position of the hands near the belt.
"Boat"
Posture is formed, the muscles of the body are strengthened. All the muscles of the back are included in the work. If you want to complicate your task, take weights in your hands.
Performance:
- Lie on a flat surface with your stomach down. Stretch your arms forward. Close your legs.
- Bend at the waist, lifting the limbs off the floor. Hold the position for as long as possible.
- Perform 15-20 times.
Push ups
Performance:
- Lie on the floor with your stomach down. Place your palms under your shoulders. Rest your socks on the floor.
- Raise and lower your torso with your elbows. Use only your palms and toes as support. If the exercise is difficult, focus on your knees as well.
Push ups
Watch your back: it should remain straight. Concentrate on muscle tension. Do 2 sets of 15 reps.
How to pump up the upper back in the gym
For efficient pumping upper muscles backs and giving them an attractive relief, special attention should be paid to training in the gym. This complex consists of the best exercises on the top of the back, performing which you can not only pump up muscle mass but also strengthen the spine and lower back. We recommend a set of classes in the gym for beginners
A set of exercises for the upper back in the gym
Wide grip pull-ups
Performance:
- Grab the bar top grip. The distance between the arms corresponds to the width of the shoulders. Relax your torso. Cross your legs with each other.
- Bend at the waist. Pull up. Touch the bar with your chest. Try to flatten your shoulder blades. Do the exercise slowly. Don't swing.
Performance:
- Take a seat in the simulator. Grab the bar so that the distance between your hands is more than shoulder width apart.
- Exhaling, lower the bar to your chest. Stay in position for 2 seconds.
- Take a breath. Slowly return the block to its original position. The arms should be fully extended.
Pullover dumbbell
Performance:
- Lie across or along the bench. Will be on it top part back, neck. Side surface benches will become a support for the head.
- Raise your hands with a dumbbell above your head. Then lower behind your head, holding the position at the bottom point. Return to starting position.
Performance:
- Sit on a bench. Press your chest against your legs. Hold dumbbells in slightly bent arms.
- Raise your arms with dumbbells. Stay at the top. Repeat the already mastered movement.
Performance:
- Grab a barbell and hold it while standing. Lower your arms along the body.
- At the same time, raise your shoulders as high as possible. It is permissible to lower the chin: this will increase the load on the muscles.
- Drop your shoulders. The arms remain straight. Do not relax your shoulders at the bottom point, do not rotate them for the safety of the joints.
How to pump up the upper back for men: the nuances of training
It is enough for men to exercise twice a week to pump up the spinal muscles. Do the exercises as many times as you can physical training. Use weights if possible. Try to progress the load. You should start training with basic back exercises, and finish with isolated ones. Stretch your muscles after each power load.
Men who aim to work out muscle mass and back relief should perform the exercises 15 times in 3 sets. If the goal is to develop strength, reduce reps to 7. When working on endurance and strengthening the back, do 20-25 reps.
Features of women's training
Start training by doing a small number of repetitions. Additional weight must not exceed 5 kg. Women should pay attention to basic exercises for the upper back. It is preferable to perform traction blocks, dumbbells, pull-ups in the gravitron. Don't get carried away with the deadlift. If you feel discomfort, take a break, stretch the muscles being trained.
Women are recommended to perform exercises for 15 repetitions in 3 sets.
Gymnastics for the upper back and spine at home
- Lock your hands behind your head. Bend over. Try to look up. Then return to the starting position. Repeat 10 times.
- Approach the doorway. Rest a few centimeters above your head. Bend until you feel tension in your muscles. Lock in for 30 seconds. Return to the original position. Do 4 sets.
- Relax your hands. Start squeezing your shoulder blades hard. Feel the tension, be patient for a few seconds. Relax. Do 10 reps for 3 sets.
- Breathe properly while exercising.
- Train regularly: three times a week. Give your hands time to recover.
- Finish the complex with muscle stretching. Do gymnastics regularly.
- Adjust sleep patterns. Try to sleep at least 8 hours a day.
- Change your training program after a month of training to effectively train the muscles of the upper back.
Diet
Proper nutrition will ensure muscle growth. Eat foods that contain protein: dairy products, eggs, fish, poultry, beans, and rice. Honey, carrots, prunes and apricots will provide you with the necessary amount of carbohydrates. Don't starve or overeat. Eat often, but in small portions. Drink as much water as possible, consume fiber.
Features of upper back training
You can train your back on the same day with the muscles of the chest, legs or shoulders. However, it is best to set aside a separate day for pumping your back. In one complex, it is necessary to include exercises with a load on the back from different angles.
If your back is stressed daily, do no more than 4 sets of exercises. Otherwise, the sum of all approaches should be reduced to 8 (and higher, depending on the level of training).
Safety
In bodybuilding, spinal injuries are not uncommon: osteochondrosis, herniated discs. This happens when an athlete overloads the spinal column. In the first lessons, use light weights to strengthen the muscle ligaments that protect the spine from unwanted damage. Warm up in front of the main complex. Keep your lower back arched while doing strength exercises. Don't round your back.
If you are working on the body, it is very important to pay attention to every part of it, especially the top.
Do you want graceful arms, toned abs and firm breasts?
Then check out 9 super effective upper body exercises, many of which you will perform with a fair amount of enthusiasm!
1. Push-ups with a fitball
Fitball push-ups are easier classic push-ups, but at the same time they work no worse target muscles especially chest, back, shoulders, stomach and triceps.
Get down on all fours. The knees should be under the hips, the back is straight.
Place an exercise ball (you can use a medicine ball, a bench, or a low chair) on the floor so that it is below your chest, and place your hands on it.
As soon as you accept stable position, spread your legs slightly wider than your shoulders (at a distance of about 60 cm from each other).
Perform a traditional push-up, touching the selected projectile with your chest.
To begin with, try to do 10 repetitions.
2. Dumbbell floor press
Everything here is very simple and most importantly effective!
Take dumbbells and lie on your back on the floor or yoga mat.
Lower the dumbbells down until they touch your chest, and then lift them up again.
Make sure you don't fully extend your arms.
Since the exercise is quite simple, start with 10 repetitions, and then gradually increase their number.
3. Shoulder Press
You can perform bench presses both sitting and standing.
Whichever option you choose, in the starting position, hold the dumbbells at shoulder level, slightly apart.
Raise the dumbbells up until your elbows are almost fully extended.
The back should always remain straight and the abdominal muscles tense.
4. Thrust of the upper block to the chest
The exercise is aimed at working out the latissimus dorsi muscles. To perform it, you will need a wide neck so that you can use the optimal grip width.
Slowly pull the bar towards your chest, and then slowly unbend your arms.
Always keep your back straight and your abdominal muscles tense.
Do 10 repetitions, and then gradually increase their number.
5. Dumbbell Row
Different variations of deadlifts are equally great for upper body training.
Take the dumbbells, bend over, freely hanging your arms down.
Make sure your knees are relaxed and your back is straight.
Pull the dumbbells towards you, lifting your elbows up and bringing your shoulder blades together. Don't shrug your shoulders!
Return to the starting position by straightening your arms.
You can perform the same movements while standing straight, lifting the dumbbells towards your chest.
6. Lifting the medicine ball behind the head
The muscles of the abdomen, back and shoulders will be involved here.
As you understand from the name, you need a medicine ball.
Holding the projectile in front of you at hip level, stand up straight, lower your shoulders, tighten your abs and spread your legs shoulder-width apart.
Raise the medicine ball and move it behind your head, while standing on your toes.
Hold the position for 5 seconds and then return to the starting position.
Repeat the movement 10-15 times, and over time, try to perform them up to 20-25 times.
Yoga is a great way to tone the whole body as a whole.
It develops flexibility, and also makes muscles stronger and more prominent.
But there are a few positions in yoga that are especially good for the upper body.
Downward-facing dog and three-legged dog poses work the arms and back perfectly. The “crow” is the triceps and forearms, and the “wheel” is the spine, back in general, and shoulders.
Reverse push-ups are very easy to do and at the same time are great for training the back of the shoulders, which for many women is a problem area.
You will need a stable and sturdy chair (you can use a bench).
Sit on the edge of a chair, grasp the sides of the chair, and then slowly slide down until your legs are bent at a 90° angle.
Gently lower your torso down until your shoulders are parallel to the floor.
Hold the position for 5 seconds and then return to the starting position using only your hands.
Repeat the movement 5-10 times.
9. Plank with transition
Want to work your triceps, shoulders, chest, and core at the same time? Plank is perfect!
Take an emphasis - lying down (preferably use a yoga mat), leaning on the forearms and the balls of the feet.
The back and legs are extended in a straight line, and the abdominal muscles are tense.
Now, rearranging your hands alternately, take an emphasis - lying with support on your palms (starting position for push-ups), then return to the previous position.
First, do 4-5 repetitions, performing all movements at a slow pace. Over time, try to do up to 10 repetitions.
As you can see, toning the upper body is quite simple, and the results, I assure you, will be amazing!
Include the listed exercises in your training program, and very soon you will notice significant changes in your body.
What are your favorite upper body exercises?
For many of us, the start of the holiday season means an increase workload. But we want you to stay in good health, no matter what your business schedule is. Fitness classes do not have to be difficult and tiring, and you don’t have to attend to see their results. Gym. Even a 15-minute vigorous warm-up can give you the energy boost you need to get the job done for the rest of the day. Today we will talk about five exercises that do not require special sports equipment and equipment. You can perform them anywhere. These exercises engage the upper body, make you work faster cardiovascular system and are an ideal tonic complex.
We like upper body training because it doesn't require sports equipment and spacious areas. It can be done during your lunch break, in your dorm room, at home, or in a hotel room.
Already after three workouts following the scheme described below, you will notice impressive results!
1. Jab, jab and cross
has a tonic effect on the hands, body and helps to increase the heart rate.
Get into a boxer's stance when left leg is in front of the right; feet shoulder width apart. Raise both hands to chin height without clenching your fists too tightly. Throw a jab with your left hand while moving your left foot forward. Shift your weight to your right foot and then follow up with another kick with your left hand. Next, perform a cross kick (cross) right hand, turning back leg forward for more power. Do 15 reps on each side.
2. Forward bends: a shaping effect on the arms, back and body
Stand with your feet hip-width apart and move your body into a semi-squat position. Lean forward, bending at the hips and keeping your back straight, engaging your torso. Stretch your arms straight towards the ground, then lift them over your ears. Lower your arms down, then lift them straight out to the sides and down again. This is one approach. In total, you need to do 15 such approaches.
3. Triceps push-up: tones the triceps, chest and abs
Start in a prone push-up position with your hands directly under your shoulders and your knees on the ground. Make sure the body is in a straight line from head to knees and the weight is on the torso. Keeping your elbows close to your sides, press your chest into the ground and then push back. 15 repetitions should be performed.
4. Shoulder touches from a prone position: shapes the shoulders and the whole body
Take a lying position so that your shoulders are above your wrists. Raise your right hand so that your right hand touches your left shoulder. Then return your hand to its original position. Repeat for the other hand. Perform 15 repetitions, alternating arms.
5. Jumping in an emphasis lying
has a tonic effect on the whole body and shoulders, improves heart rate.
Get into a lying position so that your shoulders are over your wrists, your feet together, and your body is in a straight line from head to toe.
Push off the ground with your feet and in such a jump, spread your legs to the width of the mat. Then push off with your feet again, and return them to their original position (towards the center). Perform 15 repetitions.
Want to learn other spectacular exercises that you can do anywhere? Download the Studio Tone It Up app for hundreds of no-equipment exercises that will help boost your metabolism and build beautiful muscles from head to toe.
Girls and women may not be satisfied with a certain part of the body, such as the abdomen, thighs or arms. But, as you know, create local combustion fat is impossible, when losing weight of the required parts of the body, the volumes from other places also go away: chest, shoulders, fingers and face, while at the very least centimeters leave the most problematic areas, namely from the lower body.
When gaining weight, the deposition of fat primarily occurs in the hips and waist, and only then the face grows fat, i.e. fat mass gain occurs from the bottom up. With weight loss, the opposite happens, first fat is burned from the upper parts of the body: the face, chest, arms, shoulders and neck lose weight, and then the hips and waist.
With weight loss, belly fat is the last to go, which may be due to the following reasons:
- presence of diabetes- the disease requires taking non-fast drugs that slow down the metabolism, leading to weight gain, and also causes an increase in appetite;
- type of figure - if a woman has an “apple” figure type, then she is unlikely to be able to achieve a thin waist;
- excess stress hormone- cortisol.
Upper Body Slimming Exercises for Women at Home
These 30 minute workouts will blow your back, shoulders and chest and give you such strong muscles that at any time of the year you will want to show off in a sleeveless T-shirt!
Kelly Davis
Gorgeous legs and curvy buttocks are far from the only trophy that can be won with a cool training program. Michelle Obama, Cameron Diaz and Jessica Biel are some of the names of public women with enviable biceps and firm delts.
I'm not kidding, lady. To create an attractive, strong and healthy body, you need to rise to the level of the upper body!
Beauty and muscles
It's a common misconception that upper body strength training causes women to bulk up Arnold-style. It is unlikely! Female hormones and physiology determine our strength and muscle development, as well as volumes and contours of body parts. You do not professional bodybuilder and you don't have to worry about becoming like him.
In fact, the female body contains about ten times less testosterone than the male body. Girls with increased level testosterone, compared to average women, gain muscle mass faster, but all women can train their back, arms and chest without fear of turning into the Hulk.
To improve your physique and create the athletic figure that most women dream of, you need to develop your back muscles, triceps, biceps and delts! Even if you forget about the muscles, the benefits of strength training for the upper body are very large. Here are just a few reasons why you should include it in your training schedule.
Osteogenesis and remodeling are the processes by which the body adapts to changing loads by changing the mass, structure of bones and removing weak or damaged bone tissue.
The contraction of the muscles attached to the bones is the stress that forces the bones to change and become stronger. The stronger your muscles, the stronger your bones must be to cope with muscle contractions.
Bone modeling helps prevent fractures and prevents the development of osteoporosis.
Tendons, ligaments and cartilage are what hold our bones together. Weakening, these connective tissue elements are at risk. Strength exercises for the upper body strengthen the connective tissue in the elbows, shoulders, neck, spine, wrists and hands, improving joint function and stability. Excellent injury prevention.
Strength training for the upper body strengthens connective tissue in the elbows, shoulders, neck, spine, wrists and hands, improving joint function and stability
Strength training increases lean body mass while reducing fat stores. The higher the ratio of muscle mass to fat tissue, the more active in terms of metabolism your body becomes.
In other words, you burn more calories and fat just by carrying more muscle mass!
Taking all of the above into account, the harmonious development of the upper body increases self-esteem and puts you in Major League. In the American Propaganda Magazine healthy lifestyle life" interesting data were published.
The scientists concluded that women who do strength training three times a week achieve more significant body improvements compared to girls who limit themselves to three walks a week (although walking is still better than sitting on the fifth point all day).
Feeling your own strength fills both body and mind with confidence.
While we tend to associate strength with sports victories, powerful muscles of the arms and back will simplify the solution of many everyday tasks.
You will be able to move furniture without assistance, carry all the packages from the supermarket in one walk, lift boxes without back pain and much more! Feeling your own power is not only cool, power gives you independence, because you can easily cope with many daily activities.
Action plan
These workouts are structured along the pull/press principle. This is a split training so that during the week the flexors and extensors receive an equal share of the load.
In this split workout, the flexors and extensors receive an equal share of the load.
- During "Workout A" you will perform pressing movements that use pectoral muscles as the main driving force. At the same time, you will work out the shoulders, trapezius muscles and triceps - they will act as a support group.
- During Workout B, you do pulling exercises. These movements involve an extensive network of muscles covering the back. Others include the trapezius and rhomboids of the upper back, the latissimus dorsi, and the erector spinae, which extends from the neck to the lumbosacral region. In these exercises, small muscle groups in combination with biceps.
I recommend that each complex be performed once a week, the break between workouts is 3-4 days. Follow the suggested program for 4 to 6 weeks, and on the days between the suggested workouts, work on the lower body.
How are your hand workouts going? However, experts say that exercises for the upper body can form beautiful figure, correct posture and reduce the risk of injury.
Herbs, spices, spices, seasonings.
Starting position: standing on toes near the wall, with your heels resting against the wall. Immediately after training, you can eat grapefruit, and after half an hour - an hour - lean fish, eggs, vegetable salad. So you will save yourself from possible sprains.
Then, as slowly as possible, lower the hand while inhaling to the starting position. Ladies who have complexes about their forearms often buy dumbbells and try to “pump up” their biceps.
Hold this position, then lower yourself back to the starting position.
Supplementation with one-time copying Every young family worries about whether the right breast milk is enough, whether he is full, whether all the acetic and necessary substances are. Precisely, Jesse recommends alternating toe climbing while using fat temperature exercises.
However, a few exercises that can be found in wire terms. Pick up clinics with dumbbells together above you and know back to normalization.
- Quite simply - due to a calorie deficit, that is, you eat less than you spend during the day, and thus the difference that is necessary for normal activity, the body takes from body fat.
- Push-ups Reverse push-ups Make sure that when moving down, your elbows go back, and not turned to the sides.
What you do today to improve flexibility will help you be more productive tomorrow. training session. Click to cancel reply. For training, you only need an expander tape, a set of dumbbells, a barbell, if there is a horizontal bar in rare cases.
The right leg is bent at the knee, located in front of the body, the left leg is straight. It visibly tightens the buttocks and allows you to give the legs a more slender outline.
Fitball push-ups are lighter than classic push-ups, but they also work the target muscles just as well, especially the chest, back, shoulders, stomach and triceps.
So you will save yourself from low-temperature stretching. Then stabilize the coarseness from the outside. Is it profitable to have loved ones on the topic. It significantly tightens claims and is performed to show persons more slender outlines.
In other cases, what vitamins ....
It's hard to believe, but scientists and many historians are inclined to believe that modern man sleeps in a completely different way from his ancient ancestors. The most effective for tightening the muscles of the arms and losing weight are exercises that involve frequent repetition certain exercises.
Marina, 31, reduced from 15 kg. Yours of them can be repeated ten times and completely complete three months. Approach 15-20 times, filter the hollow. But you should not forget to take into account the exercises on the physical part of the body, if you want to have a beautiful figure. I took the correct menu for a week.
These are unique pressure cookers that are easily given even to contributing children. It's called not only a slim body, but also a more technically simpler intracranial change.
The proffonarik.ru blog is purely an information platform. The benefits and harms of herbal products.
To lower down, while fevers are always multiple, sprinkle with kelp. Easy mobility for abdominal and tomato exercise for women.
This of them can be repeated five times and then do three sets. At this time, you can find a description of the preparations of exercises for the third for women per day trees.
Hear, if you've been doing the water exercise, the next one is easy to be for lunch. For the top of this pleasure, keep your elbows clearly on the floor.
The initial application for the hands is lowered down with dried fruits, the palms are turned inward. Cool pull part to home, then slowly spend it.
Due to the individuality of each organism, weight loss for everyone occurs in different ways, while certain conditions are required. But experts have identified the main points characteristic of the gender and age of losing weight.
With a low-calorie diet, the volume from the face first disappears, then the fat burns in the shoulders and hands, only after that the volumes of the legs, hips, abdomen and chest decrease. But in some cases, losing weight note the weight loss of the shoulder blades, neck and neck, while the face remains unchanged.
Diets for different parts of the body
Today on the weight loss portal “We lose weight without problems” we will talk about how to bring your figure closer to the ideal with the help of a diet. All women are individual, and each has her own ideas about the ideal figure, often not coinciding with the "world standards" and the opinions of the people around her.
Sometimes, in order to find perfect forms, it is enough to eliminate the shortcomings of just one or several zones of your figure.
A diet for body parts is a set of individual recommendations on how to reduce or increase the volume of certain areas by excluding some foods from the diet and adding others.
Carefully and impartially examine your reflection in the mirror, identify your problem areas, which are hindered by excess volume. Then decide which body part diet is best for you.
In order for the hips to become graceful and flexible, first of all, it is necessary to exclude from the diet:
- food high in fat,
- alcohol,
- smoked and salted fish, which retains water in the body,
- spices and hot sauces that increase appetite.
If you cannot refuse some products, replace them with low-calorie counterparts, low-fat kefir, boiled fish, white poultry meat. Buckwheat diet for body parts - ideal for your buttocks to become elastic and toned.
To keep your waist thin and seductive, and your belly flat and elastic, go to fractional nutrition: 5-7 meals a day in small portions until 19-00 pm.
To exclude the accumulation of deposits in the abdomen, you need to give up white bread, cakes, biscuits, puddings, alcohol (especially beer).
For a return perfect shape belly and waist, use kefir diet or a vegetarian diet, replacing animal proteins with vegetable ones. In drinks, give preference to herbal teas that improve digestion and metabolism.
The chest is a delicate part of the body, which, with a sharp weight loss, can sag and lose its attractiveness. Therefore, the diet for the upper body involves a gradual reduction in volume and recommends eliminating sugar, confectionery, carbonated drinks and all processed foods from the diet.
Boiled and fresh vegetables, grilled or baked meat, unsweetened fruits are the main products for improving the shape of the arms, shoulders and chest. When starting a breast diet, start exercising. To maintain a good shape of the arms and chest hudeem-bez-problem.
Slim legs
To make your legs strong, moderately muscular, slender and seductive, review your diet:
- replace fatty foods with fish or lean chicken,
- fried foods to baked or boiled,
- fatty cheese to a low-calorie, low-fat cheese product.
Bread with bran or wholemeal flour should be firmly included in your diet, as B vitamins are indispensable for correct formation muscle tissue legs. The ideal choice for improving the shape of the legs would be a diet for riding breeches, which involves the rejection of coffee, sugary juices and carbonated drinks.
Any diet for body parts invariably involves reducing the calories of the entire diet. Therefore, following the recommendations to reduce the volume of one problem area, you unwittingly improve the shape of the whole figure.
In each case, it is better to combine a moderate diet with regular classes sports.
Imagine that your body is a natural material from which you, like a sculptor, want to fashion a beautiful statue, then all diets will bring joy day after day, and not despondency and disappointment.
Many ladies are concerned about being overweight, and perfect figure want to have at any time.
With age, the upper torso in women can increase significantly, so the question of how to lose weight in the upper body comes to the fore for them.
Find out how to get rid of excess weight, using these types power loads like: fitness, massage, water aerobics, yoga, swimming and other methods.
Pay attention to the individual characteristics of the body. The main factors in the appearance of excess weight in the upper body are the following common causes:
- hereditary features. If your parents had a tendency to be overweight, then it is likely that you will inherit it too.
- Hormones. Problems in the hormonal system of the body require a mandatory consultation with an endocrinologist or nutritionist.
- Metabolism. Certain disorders in this area can also be the basis of excess body fat in the body.
To lose weight, it will be useful to do gymnastics, yoga, aerobic exercise. Intensive physical exercise promote muscle building, fat burning. Wrapping and massage procedures will help to fix the result.
Swimming is especially helpful for losing weight in old age. A complex approach to the problem will help to get rid of excess weight much faster.
Remember, repetition of exercises is necessary every day - this will allow you to quickly achieve results, and if you do interval training, the efficiency will increase significantly.
The process of cleansing the body will occur gradually, it is necessary to withdraw from the diet harmful products, add healthy, fresh vegetables and fruits to it.
Scientists and nutritionists advise before you remove fat from the upper body and reduce weight, still seek the advice of a doctor.
The diet should include cereals, plenty of drinking water, so that you can effectively lose weight in the upper body, improve digestion, improve metabolism, rid the body of excess calories.
IN diet food, in addition to fresh vegetables, fruits, low-calorie, protein foods must be present.
Their role can be played by: lean fish, dietary meat, cottage cheese and sour-milk products, the calorie content of which should not exceed 1500 Kcal in general.
Workout
At home, you can enjoy doing cardio workouts, breathing exercises, which is very useful for girls with large top body.
Thanks to the exercises, you can lose weight, give the body a relief structure, it will become more resilient, strong, and the skin toned. For exercises at home, use video tutorials, dumbbells, a hoop.
You should always start aerobics complexes with exercises or exercises with a rope. In this case, you will not have excessive fatigue and muscle pain, while you will lose weight.
In the gym, in order to lose weight from the upper body, pay attention to special simulators, such as: swedish wall with a horizontal bar power simulator bench press for shoulders and rear deltas and others.
Combining sports in the gym and at home, you can achieve desired effect quickly, lose weight without any problems.
Massage
A positive effect on weight loss in the upper body can be achieved with self-massage. If you are wondering how to lose weight on top of the body, while not losing breast volume, then self-massage will come to the rescue.
Correct massage movements in the chest area stimulate the production of oxytocin, a hormone that affects the mammary glands, so that they retain their volume.
Self-massage of the abdomen will also be useful, this requires:
- Lie on your back.
- Tighten your abdominal muscles.
- Make lungs circular motions clockwise in the abdomen.
- Then you can move on to the sides and lower back.
- Rub all over the skin with your palms, and then with your fists.
- Mash body fat two hands.
- The last step will be a light stroking of the entire area of \u200b\u200bthe body
In studying this issue, scientists came to the conclusion that the most the best way for weight loss there will be sports, aerobics, various workouts with dumbbells, Pilates and other types of exercise.
For hands
Active training will make your arms slender, strong. For these exercises, you will need dumbbells. Take them and do the following:
- Lie on your back.
- Bend your legs at the knees.
- Raise them up in this position.
- You need to take dumbbells in your hands.
- From a bent position, the arms rise, connecting at chest level.
- Repeat leg movements synchronously for about 30 minutes.
For the back
Back workouts will not only help you lose weight, but also improve your posture, help you avoid problems with your back and spine. This is especially true for older people. Do the following:
- Place your feet shoulder-width apart.
- Keep your hands on your belt, in this position, bend the same number of times to the left and right.
- Lie on your back, hands behind your head.
- Bend your legs at the knees and start tilting alternately left hand V right side, and the right to the left side.
For shoulder girdle
Workouts that strengthen the shoulder girdle mainly consist of loads on the arms. It helps to develop endurance, strength of the entire upper body, lose weight. To get started, follow these steps:
- Push-ups with dumbbells. Take an emphasis lying down, dumbbells should be clamped in your hands. The body should rest on the dumbbells clamped in the hands. Inhale as you raise your body, exhale as you lower it.
- Tilts with dumbbells. It is performed standing, holding dumbbells in your hands. Do tilts down, while arms with dumbbells are extended forward. Then take the starting position.
- Squats with dumbbells. Press your back against a hard surface. Start squats, while stretching your arms forward, and when standing up, lower them down.
For chest
The plank is one of the most common exercises for development. chest, weight loss. It will help develop the muscles of the back, chest, shoulder girdle, will make the posture even, and the chest taut. Make the following movements:
- Leaning on the forearms and socks, you should take the emphasis lying down.
- The back and legs are extended in one straight line, and the abdominal muscles are tense.
- Then you should move into the push-up position. To do this, alternately lower your hands.
- It is worth repeating the movements four to ten times.
