To adjust the shape you need to change your diet first - any flaw in the body indicates exactly the gastronomic errors. Next, of course, we need to do exercises for the figure - after all, from one diet alone, it's not possible to become fit.
The ideal set of exercises for body shaping should consist of:
- cardio exercises - jumping, running, skipping rope , etc .;
- exercises on the press, buttocks, hips, hands, back;
- multifunctional exercises for a good figure, allowing for one approach to work out several muscle groups at once.
Of course, it is much more reasonable to perform so-called prophylaxis every day - exercises to maintain the figure, that is, an elementary morning exercise performed daily is always much more effective than one-off two-hour march-throws.
Take care of your figure daily, then you do not need to spend a lot of energy to restore it.
Exercises
We suggest you perform 5 exercises for the perfect figure. 6 Exercise is your bonus, which you can use if you have enough physical and moral strength.
- Exercise "bodybuilder" - from the stop squat we perform the emphasis lying down, squeeze out and go back to the point of sitting down. We make the maximum jump upwards, hands are stretched above the head. After each exercise "bodybuilder", perform 5 jumps with the dilution of the hands - jump, legs apart, hands up the sides, jump, legs together, hands down. Repeat the bunch 5 times.
- Exercise with dumbbells - go to the lunge position, the back foot on the toe. The arms with dumbbells are raised above your head. We do a press - we bend our arms behind our heads and raise them vertically on exhalation. We perform 5 times, then lower our hands to the level of the chest and make a change of legs in the jump 5 times. Then repeat to the second side.
- The back is straight, legs straight, we make an inclination, we do not bend our knees, our arms relax forward. We rise, we do a press on the bicep. We go down in the squat and jump up with dumbbells. We perform 5 times.
- The starting position - the legs on the width of the shoulders, hands with dumbbells along the body. We make an attack on the right leg, while raising the even hands to the level of the shoulders. We return to the original, raise the left knee to the right elbow. First lunge, then twisting standing - 5 times and changing legs.
- We lay down on the rug, knees bent, dumbbells in the hands. We spread our hands to the sides, on exhalation we pull our knees to the chest, we reduce our arms and reach for the socks. On the inhalation we lower the elongated legs (not touching the floor), we spread our hands to the sides.
- We carry out with a chair or a stap-platform. With one foot we become on the supporting surface (we become sideways to the ascent), the second one jumps up. We return with one foot. We repeat jumps 10 times per foot.