To bring your figure into full combat readinessto the beach season, you need to do careful preparation now. To improve the hips and buttocks is the most important task. This will help you, these seemingly simple, but very effective exercises. You will need: any stand height of 20 cm and a rug.
Exercise 1 (for active work of the muscles of the buttocks and the front surface of the thighs). I. p. (starting position) Hands on the belt, right foot straight, left leaning on the stand. Make a lunging forward on the right leg and sit down, leaving the left on the stand. Keep your back flat, and your stomach - tightened. Do 10-15 repetitions per one, then as much on the other leg. It is important to ensure that the right knee is bent at right angles, and on the drop does not go beyond the sock. Otherwise, you will not achieve the desired effect.
Exercise 2 (for the inner lateral muscles of the thighs and buttocks). I. p. Legs are slightly wider than shoulders, connect hands at the back of the head to the castle. Perform shallow sit-ups so that at the end point of the exercise the hips are parallel to the floor, and the angle between the shin and thigh is 90 degrees. 10-15 times. Keep your back straight and do not lean forward.
Exercise 3. Staple on the palm of elongated hands and knees. Make a swing with your left foot back and up (but not above the trunk line). Then move the same foot in the horizontal plane from side to side. Do the exercise 10-15 times at first one, then the other foot. It is important to maintain a natural deflection in the lower back, rather than rounding the back.
Exercise 4 (for the muscles of the buttocks, the back of the thighs and the press). Lying on his back, hands along the trunk. One leg bent at the knee, the other is straightened, the sock "looks" upwards. On exhalation, push the straight leg up, while lifting the pelvis. 10-15 times for one and for the other leg. Raise the pelvis so that at the peak point of the exercise, the back, buttocks and thighs form a straight line.
Exercise 5 (for the muscles of the buttocks). I. p. Lying on his stomach with an emphasis on bent at the elbows hands. As you exhale, lift your legs as high as you can. On inspiration take the starting position. 10-15 times. When lifting the legs, try to maximize the muscles of the press.
Perform a set of exercises need 3-4 a weekand before each training to carry out a small cardio work (for example, jogging or jumping rope). And then in 6 weeks your hips and buttocks will get a beautiful shape. To adjust your figure with the help of physical exertion is not difficult. It is much more difficult to maintain yourself in shape after the hips and buttocks have acquired the necessary elasticity. To consolidate the results of training, you need: to strain. Before performing any exercise, strain the muscles of the abdomen, legs, pelvis and buttocks. This trick will allow you to keep the joints healthy, and the muscles will allow you to work more intensively. move smoothly.
Do slow exercises, this will forcemuscles work continuously. to breathe properly. Straining - exhale, and relaxing - inhale. So you get enough oxygen to do the exercises in the best rhythm for yourself - the rhythm of your own breathing. regularly repeat. For the area of the buttocks and thighs, multiple repetitions are a real weapon in the fight against fat cells. Do massage. The skin needs to be trained the same way as the muscles. Thanks to a massage (for example, a hard brush), blood circulation in problem areas is stimulated, muscle elasticity improves, the lymphatic system improves, and most importantly - the body gets rid of toxins and toxins. walk. Especially up the stairs. So you can train the muscles you need during the day.