The exercises for problem areas
Beauty Saloon / / August 12, 2017
For each of them has its own recipe
We got breeches on the hips?Jeans will not fastened?Heavy "fifth point" poisons exist?Do not give up!"Problem areas" is not hopeless!The main thing - to know.Which side to take them.
«breeches?"As easy as pie!
Where are the "breeches"?The answer is simple.Fat molecules like sand in the bloodstream.Where "for" quick, there is the bottom of the bloodstream pure.Well, there is.Where the blood stagnates, the fat molecules are precipitated.Here you have a body fat!All movements of the feet are you doing back and forth.Blood circulates briskly in the same direction.Because the front of the legs, above the knees that fat is not in sight.Here he was by no means to resist!But "sidewall" your thighs - it's quiet pool.Blood stagnates, and fat molecules are deposited on the mud manners.No need to be Sherlock Holmes to understand the decision.Right!It is necessary to send the blood in these "breeches" and thoroughly rinse the fabric layers of fat!Traditional exercisesare not suitable for the legs.Again, this movement back and forth.What then?And that's it!
Leads foot towards: Stand up straight and take hold with one hand for support.And now allot of opposite leg exactly in the direction of 10 times!50!100!High leg lift up is not necessary.Raise, as it will.After all, your hips are not used to working in this plane and will resist.Well, let!Over time, the joints "develop", and you'll touch the knee ear!By the way, thanks to this movement, popular in ballet dancers in "breeches" does not happen.Never!
plié squats: Put your feet wider than shoulder width, for ballet socks expand outward.This starting position.Slowly sit down - to the thighs parallel with the floor, and even below.Slowly straighten.To increase the effectiveness of exercise, precede a gymnastic stick - butt on the floor.Take hold of the top end.Due to the stick will be easier to keep your back perfectly straight.And this is an important condition for success.
Side lunges: Pick up the dumbbells and do for "atypical" lunges sideways.First, all attacks on one foot, then the other.Get down lower into a squat!If it turns out it is very awkward start with a diagonal attacks - at an angle of 45 degrees to the side.As master, go to the side.
jumping Side: draw a line on the floor (or mark it with a rope), fall into a low squat and jump from place exactly sideways.If at home, just jump in sneakers!Not wearing socks or slippers at home!Do 30-40 jumping to one side, then the other.As for aerobics, then you need a special - Kick-aerobics, tai-bo and others.And indeed you would be useful to engage in martial arts.Bruce Lee as a ballerina, too, did not know the problems, "breeches".
Talk about the fact that "here I am, they say, struggling coached the press, and" blocks "there is no" - a lie!So.Few trained!The world of fitness experience says: get as much as knocking yourself!If you seriously want a flat stomach, get ready for a killer job!Firstly, remember this is the work at home.The fitness club you go two or three times a week, and press it a little.The press are the daily stress!But this is possible only at home.But!Never train the press in the morning!spinal ligaments softened during the night, and can be an annoying injury.The best time - in the evening, an hour and a half after dinner.Second - can not do without training ball!We'll have to buy.program:
|Twisting on the ball||10-15|
|diagonal twist on||10-15 on each side of the ball|
|Reverse Crunch on the ball||20|
|Relax a minute, then repeat the program 2-3 times|
And more.Immediately after waking up stand in front of a mirror and make "system evacuation."Place hands on hips, as if about to go to prisyadku and gather in the stomach.Very very!Release.Make it 50-100 times.Then proceed to the delay: sucked and hold until "ten" the bill!This exercise is done during the day.It is necessary to dial 600 "system evacuation!"
Aerobics practice in the health club.Best spinning twice a week.The third activity - regular dance aerobics.If no club, then 3-4 times a week to run or jump rope.That and another one hour.
Do you want to reduce the "ass"?The recipe you already know!
gluteal muscles are active even during normal walking.Because wild tribes living without public transport layers of fat on the buttocks does not happen.But many of us to walk?You already know that stopping the blood circulation of the active turns fat deposition.And vice versa.Revive circulation and blood flow, "wash" the fat from anywhere.How to revive the blood flow in the buttocks?Here is the answer:
- Perform squats with a broad statement of the feet, toes separated the sides
- Squat to the floor.About squats to parallel forget.Get down as low as possible!
- More lunges, preferably in walking
- In the initial position of any exercises on your feet statically strain the buttocks and "hold" until the end of set
- sure to make diversion legs back - without the weight and the lower block
as a warm-up practice step machine.From aerobics choose step-option.In fact, better than any aerobics sprint running out.Distance 60-100m.Put spikes and do sprint spurt.Rest 2-3 minutes and re-start.In an hour you should gain 20 to running out.
weak hands?Get started today!
effect quickly "lift" hands give the so-called supersets.So-called exercise in pairs without interruption.If anyone knows, it flexes the biceps muscle of the arm, and extends the triceps.So you need to first do an exercise for biceps, and then, without a second of rest, exercise triceps.Here is an example of a specific complex:
- barbell curls standing - French bench press (3 supersets of 10-15 repetitions of each exercise)
- curls on the lower block - Bench press down on the block (3 supersets 10-15repetitions of each exercise)
But training scheme: 1 week - 2 trainings, 2 weeks - 3 workouts a week 3 - 4 training 4 weeks - 5 workouts a week 5 - 6 training.
you - what you eat
If you are not awake to monitor their diet, the fat in problem areas will be even more oddly Train.The secret is that for the formation of fat in the body meets the hormone insulin.But he stands out whenever you eat fat and sweet.Moreover, the more you eat, the more insulin.Well, the more insulin, the more fat.The output is as follows: a minimum of fat and sugar!Any meal, even healthy, in varying degrees, provokes the secretion of insulin.The conclusion is that there is less.Less insulin is released.Divide the diet of 5-6 small portions and eating every 2.5-3 hours.This technique power in addition inhibits the secretion of insulin.
Burn more than getting
woman sedentary lifestyle needs at least 3 aerobic sessions per week for 40-60 minutes each.Optimum pulse rate - 65-75% of the maximum.It is equally useless to train with heart rate less and most of this indicator.To wonder if you train properly, buy a heart rate monitor.Determine the maximum heart rate and the desired pulse rate with the following formula: Maximum heart rate = 220-your age in years.Target heart rate = 0.65-0.75 of the maximum heart rate.
last tip: Be patient.Soon, only cats are born.The average term of rework problem areas - 2,5-3 years.But then you can be justifiably proud of the character and figure!