Summer tends to expose the whole truth. For some, it emphasizes seductive sex appeal, for others it emphasizes boring fat and sad tummies. How to correct your shortcomings? How to keep a flawless figure in perfect condition?
Actually, it doesn't necessarily mean spending hours in the gym sweating your body. Warm summer time and fresh air will help you stay in good shape. Estet-portal.com has prepared for its readers a selection of the most effective exercises that will quickly and easily help to give the figure a sexy look and keep the body in a healthy tone. Where to start and how to continue your studies?
1. Warming up in the sun
In order not to injure the ligaments and joints, you must first warm them up. Running is considered to be the best kind of warm-up. But you should not start with a fast rhythm, you need to smoothly introduce your body into a sports mode. It is worth starting with walking. Gradually accelerating the step, you need to go on a run. 15-20 minutes will be enough to prepare the body for light physical activity. After running, it is worth switching to exercises for the buttocks.
2. Beginning of classes or sit down on the road
As a starting exercise, it is worth taking a squat. It is necessary to take an appropriate stance. Place your feet slightly wider than your shoulders and slightly bend at the knees, socks should be slightly apart. Hands should be kept on the belt, or in front of you, closed in the lock and slightly bent at the elbows. To make it easier to keep your hands in this position, you can hang weights on them. Do not squat too deep, so as not to injure the knee joints. When squatting, the knees should not go beyond the line of socks, the weight should go to the heels. In this position, you need to hold out for a few seconds, and then smoothly return to the starting position. It is more necessary to squat while inhaling.
3. Hip Abduction
Exercise for the buttocks and thighs will help to correct the line of the figure. It is necessary to bend the right leg at the knee, straining the muscles of the press and back. Hands should be on the belt or closed in the castle. The straight left leg is retracted to the side at an angle of 45 degrees. Hold this position for a few seconds, then return to the starting position.
4. Bent-overs with weights
It's time to increase the load! In order for the body to quickly come into the desired shape, you need to pay special attention to large muscles, which include the muscles of the legs, abs and back. Along with the main (large) muscle, smaller muscles will develop. So, you need to take a sports stance to move on to this exercise. The legs are placed shoulder-width apart, the knees are slightly bent, the socks are slightly apart. You need to hold dumbbells or weights in your hands. At worst, roadside stones are suitable for a start. Actually, the weight must be kept in the hand along the hips. The back should be straight, slightly arched. To do this, you need to close the shoulder blades. Slightly pulling the hips back, you need to do light bends. The exercise is primarily focused on the lower back and longitudinal muscles of the spine.
5. Pull-ups
This exercise is well known to everyone since school. It is worth noting that it is much easier for men, thanks to the natural development of the lateral muscle of the arm. We are talking about the horizontal bar, which not only pumps the muscles of the hands, but also accumulates the muscles of the back and the press. But in order to pull yourself up, you need to take the right position. Grasping the horizontal bar, the hands should be slightly wider than the line of the shoulders. In order not to overload the back, you need to slightly stretch your head up and take the chest part of the body slightly back. This will help close the shoulder blades as needed.
6. Wall bars corner
These are excellent ab exercises that will shorten the path to a flat and curvy stomach. To do this, you need to perch on the Swedish wall, or rather, firmly grab the upper crossbar so that the feet do not touch the ground, and the back fits snugly against the wall. Then, while inhaling, raise your legs to an angle of 90 degrees. The exercise must be done smoothly.
7. Favorite pose of Schwarzenegger
There is no need to worry, in order to become like the masculine body of the Terminator himself, you need to eat steroids for breakfast and dinner. This innocent exercise will only allow you to become a little stronger and much sexier. Most arm exercises require some accessories. They can be dumbbells, weights, well, or stones, for starters ... Armed with a load, you need to bend your arms at the elbows. In order not to injure the joints, it is worth slightly pressing the elbows to the body. So, by bending and unbending your arms with weight in them, you can provide yourself with attractive biceps.
8. Sports from childhood
To move on to more complex exercises, it is worth warming up more muscle groups. A great way would be jumping rope. As you know, this type of occupation is rich in its diversity. It is important to remember that when jumping, the knees should be slightly bent. These weight loss exercises can burn at least 1000 kilocalories.
You need to start simple, jumping on two legs, gradually speeding up the rhythm. Do not land on a full foot. In order not to injure your legs, you must jump and land on your toes. Increasing the load, you need to alternately jump on one leg, alternating the right and left legs. To improve the effect, it is worth supplementing the jumps with light turns of the body. At the end of this series of exercises, you need to return to a calm rhythm. To do this, you need to return to jumping on both legs, gradually reducing the pace.
9. Echoes from the Army
The final step in outdoor fitness is to do push-ups. Unprepared to take an emphasis lying down, you should start with push-ups from the bench. The legs should be located close to each other, the lower back should not sag. Such exercises for the press will also leave a positive effect on the muscles of the back and buttocks.
This kind of fitness should be practiced at least twice a week. Each exercise should be done 15-20 times, two/three times per session.
Sport is what brings success to life, because a healthy mind lives in a healthy body.
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