The period of prolonged winter cold and long New Year holidays do not have the best effect on the female figure. This is not surprising. It would be strange not to try the many culinary masterpieces that we create with inspiration, standing idle for long hours at the stove. However, what to do if there is absolutely no time to visit the fitness club? Do not think that the lack of special simulators — the most serious obstacle on the way to a beautiful figure. Together with estet-portal.com, we offer to master a simple set of home exercises that will help restore the lost slimness of the legs, “pump up” the press and allow you to proudly wear open dresses and miniskirts, demonstrating magnificent forms.
Light warm-up – an obligatory component of a complex of home exercises
Before you move on to more serious loads, your muscles and ligaments need a certain warm-up, which will protect them from possible sprains during various exercises. Start your warm-up with vigorous walking in place. At the same time, the knees remain slightly bent, the feet should fall completely. Arms slightly bent at the elbows, making vigorous movements in time with walking.
Supplement your warm-up with a few exercises for the shoulder girdle before moving on to the main workout, the result of which will not be long in coming.
Squats — ageless classics of physical education
Squats — a real classic of physical education. Including them in your set of home exercises, you can create a sufficiently high load for the muscles of the back, buttocks and thighs. However, the effect is achieved only if the exercise is performed correctly. First of all, stand up with your legs slightly apart. We squat as low as possible, bending our knees. At the same time, we try to keep our back straight, and in no case do we tear our heels off the floor, leaning on the entire foot. Once at the bottom point, fix the position of the body for 10 seconds and rise. It is recommended to repeat exercise 10 — 15 times and do three — four sets.
When you start exercising, increase the load gradually, otherwise you risk abandoning your home fitness after the first workout.
Push-ups to make beautiful arms and shoulders
Push-ups familiar to us from childhood — a great way to strengthen the muscles of the arms, shoulder girdle, abdominals and even the buttocks. It is not so easy to perform this exercise without preparation, however, if there is no certain skill, you can start by resting your hands on the floor, & nbsp; and some low object (for example, a bench standing against the wall). We keep our legs together during push-ups, the feet are parallel, the socks rest on the floor. Place your palms on the floor in front of your chest. Our task is to rise with our arms fully extended, but without bending our knees. It is recommended to make 10 — 12 push-ups in one set.
For those who have not paid attention to their physical training for too long, there are more sparing options. At first, you can do push-ups on your knees or just from the wall, & nbsp; taking a standing position.
However, as soon as you realize that the exercise is too easy for you, immediately complicate the task.
Kneeling leg swing
Leg swings performed from various starting positions must necessarily become part of your home fitness, and therefore there may be several options in your set of home exercises. One of them — swings performed while kneeling. To perform an exercise that helps to form a beautiful shape of the buttocks and hips, we kneel down, rest our hands on the floor. Keeping your back parallel to the floor, straighten your legs one by one, trying to keep them horizontal. Together with the leg, we straighten (throw forward) the arm, doing this, as in walking, when the right arm moves along with the left leg and vice versa.
Swing legs from a lying position
This very popular exercise allows you to work out the outer surface of the thigh. To take the starting position, we lie down on a hard surface, on the right side, leaning on the elbow of the right hand. Raise and slowly lower the left straight leg. We repeat the exercise from 10 to 12 times, then we swing for the right leg, lying on the left side.
If you can do this task easily, you can make it more difficult. From the same starting position (lying on your right side), try to slowly raise your right leg, keeping your left slightly raised off the floor.
To work with the front of the thigh, stand up straight, stretch your arms in front of you. We will raise our legs alternately, the right — to the fingertips of the left hand and vice versa. At the same time, bending your knees and slouching is strictly prohibited.
Bending to the side: in the struggle for a beautiful waist
In order to proudly wear clothes that emphasize your flat stomach and thin waist in the summer, there are also a wide variety of exercises that do not require the use of special equipment. One of them — well-known to you inclinations to the sides. To fulfill it it is enough to stand up straight, and with your legs apart shoulder-width apart, make inclinations, alternately, to the right and left. When tilting to the right, we hold the right hand at the waist, the left arm bent at the elbow is raised above the head, then we change the position of the hands and perform a tilt in the opposite direction. If the exercise seems too easy for you, grab some small dumbbells (or plastic water bottles if you don't already have this useful tool).
We pump the press, achieving a flat tummy
To perform the simplest and most effective exercises that form a flat tight stomach, you will need to lie on your back and spread your arms to the sides. Now we will slowly raise straight legs until they form a right angle with your torso. From this position, we also slowly lower our legs, first to the right and then to the left of the body.
Another great exercise that requires the same starting position, let's do it as follows: bend your knees, put your feet on the floor. We will slowly raise and lower the body, holding our hands behind our heads.
You can diversify your set of home exercises with a similar exercise when the foot of one (for example, right) foot is on the floor, and the foot of the second (left) lies on the right knee. Do body raises, trying to reach your left elbow to your right knee.
Jump Rope: Healthy Cardio Workout
Most likely, in primary school, various types of jumping rope were one of your favorite pastimes. To enhance your home fitness, add a series of jump rope jumps to boost your cardiovascular system, promote fat burning, and improve your jumping ability. And therefore, even if you haven’t held a rope in your hands for a long time, it’s time to restore forgotten skills.
Of course, there are many more difficult and interesting exercises that you will learn when you get back in shape, because many of them require some preparation. To complement the effect of your home exercises, try to walk more, do not use the elevator, go for a morning or evening jog. Such impromptu workouts will allow you to meet the summer in excellent physical shape. You will find more interesting information on a healthy lifestyle on the website estet-portal.com
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