A classic example of a beautiful female image involves the outline of a "guitar" - from chest and hips to thin waist. Skin color reflects too much motivation, sitting and working, lacking time to visit the gym. The female body first has a polyfat area on the stomach and side. Nutrition damage is of no help. The beauty's experience was futile. A complex of simple exercises will help drive fat deposits and create beautiful contours within a few months.
All physical exercises on the weight loss and sideways can be done at home. The best effect is to give three home trainings every week for 30-40 minutes. For courses, the following conditions and shells are important:
- Lightweight clothes;
- Small carpet;
- Hula hoop;
- Poke;
- dumbbel;
- fitness;
- Pillow;
- ball.
Examples of practicing in a standing position:
- Simple squat. Stretch your hand and sit 15 times.
- The stars on the shoulder blade. Lying on the carpet, lift your legs, hips, and torso upwards, so that your body forms a flat vertical line. The waist is supported by the palm of your hand and puts your elbows on the floor. You need to stay in this position for half a minute.
- "grind". Wide legs, socks - 45° on the side. Bend, touch the right sock with your left hand and pull back. Repeat on the other hand. 2 sets are required 15 times.
- Send twim to one side with both hands. Extend your hands to the sides. Extend your left hand right to your waist - stretch left. Return to the initial position and repeat in the opposite direction. Twins with both hands should be similar to shock. If you repeat 30 times, the exercise will effectively pull the sides.
- Twisted standing. Put your hands behind your head. Bend to the left and pull your left knee to your elbow. After 15 tilts, repeat the same right number.
Sitting to practice
- Draw with your legs. Sit down, put your hands on the floor behind you. Combine the legs, raise your feet, write down the fictional numbers with the toes: 0, 1, 2, 3, etc. , and so on to 9.
- Lean forward. Sitting, spreading your legs. Connect your finger to the back of your head. Bend in turn, with the left elbow to the right thigh and the right elbow to the left, each bend the left 7 times.
- Raise your legs. Sitting on the carpet, holding your back vertically. Lift your legs one by one and stretch them straight with your toes. At least -5 repetitions per foot.
- Walk the hips. Sitting on the floor, reaching out your hand forward. Move hips backward and backward like steps (10 ropes, 10-front). Hold your legs vertically.
Practice lying
- Simple twist. Lie down, hold your fingers on the back of your head, and bend your knees. Instruct the elbow forward. Lift your head 20-30 cm from the floor. The lower back won't tear off the floor. The number of repetitions is the individual and you need to do the feeling of heat in your muscles. Be careful: Don't pull too much with your hands to avoid damaging the cervical spine.
- Complex twist. Repeat the previous exercise, but lift your legs slightly.
- Turn and lift your body. Start practicing 1-2. Lean backward and forward: to the right left elbow, then to the right elbow. Do it 15 times per hand.
- Use one waist to fall on your legs. Start Position - on Ex. 1-3. Legs and knees are half bent and closed. Lift them up and tear your waist off the floor. Instruct the elbow forward. 3 sets need 15 repetitions. Note: Do not bend the spine too much to avoid dangerous loads.
- "Scissors". Lie down and place your hands on the side of your body. Lift the straightened leg foot to the maximum possible height on the floor. Connect and open your feet 5 times. Lower your legs. Repeat 3-10 times.
- Twins to the side. Lie on the side, leaning on your elbow. Wave upwards with your straight feet 20 times. Repeat the exercise on the other side. In addition to the lateral muscles of the press, the swing forms beautiful hip and hip lines.
- "bike". Classic exercise for tightening the belly and span. Lying on your back, placing your hands on the back of your head, with your bent legs "rotating the pedal" in the air. If you do it for 5 minutes, this exercise is effective.
- "Planck". Location - Facing the floor. Bend your hands to your elbow. Rest on the floor with socks and forearms. Keep the position for half a minute. The body should be strict.
Practice with shells
- Spin with a stick. Sit on a chair and place your feet and shoulders - separate. Put a stick from behind. Hold both ends of the stick. Turn your elbows left and right. This exercise is effective if you do it 100-200 times in 3 ways.
- Twisted fitness ball. Lie down on the ball of the back underneath, hold your fingers on the back of your head, and place your shoulders wide on the floor. Instruct the elbow forward. Lift your head up and lift your head backward. Repeat 3 times, 20 times each time. There is a second version of this exercise. Lying on the floor, placing your feet on the fixing ball, hands - behind your head. Lift your shoulders from the floor and twist your back.
- The rotation of the hula song. During the rotation of the waist, the circular movement of the waist quickly pulls the lateral muscles and drives fat. You can start in 5 minutes. As time goes by, practice extends to half an hour. This is important - the hands must be spread widely when moving the waist.
- Squat down dumbbells. Dumbbells for beginners weigh from 1 to 3 kg. Due to the lack of real dumbbells, you can use a sandbag or a bottle of water. Perform 10-15 squats, where the load is related to the floor. To keep the press tense at all, you need to move down and exhale as you straighten your legs.
- Lean with dumbbells. Holding dumbbells in both hands. Keep your legs wider than your shoulders. Lift your right hand vertically, to the left - to reach the left foot. Repeat 15 times, then - the number of tilts on the right is the same. Turn your face to the side of the raised hand.
- Lean with dumbbells. Wide feet. Put your left hand on your neck and lean your right hand to your right foot with the dumbbell. Perform 15 times in each direction.
- Lift the pillow. Lying on the floor, hands-side, holding the pillow between feet. Lift the pillow from the floor so it keeps moving in a circular shape until the heat in the muscles is felt.
- Lift your legs with the ball. Lie on the side and hold the ball between your legs. Lift your legs with the ball and hold them in the air for 10 seconds. Repeat 10 times, the other side is the same.
- Slide with the lid. This exercise requires two regular lids on the jar. Push the posture from the floor. Also, put on the cover. With sliding movement, pull the legs to the hand and lift the pelvis. This exercise is only good on smooth floors (wood, linoleum, etc. ). Repeat 10 times.
- Slide your knees. In the same position as Exercise 9, the socks are on the lid. You need to slide your feet and bend your knees until they are close to your hands. Straighten and slide the lid to the floor until the body is in its original position. 10 repetitions are required.
All exercises are very effective and help clear the stomach within 2 weeks. However, inexperienced athletes cannot start with long-term training. The load gradually increases. Regular courses will always be harmonious.