A set of additional exercises for problem areas
Exercises for hips
Exercise "Stork"
Starting position: stand straight, toes and heels together, arms freely lowered down, back straight.
and lean back a little. Then, exhaling slowly, lean forward and try to reach your feet with your hands (Fig. 1). rice. 1
Don't bend your legs! Touching your feet with your fingers (this will not happen right away, at first just bend as much as possible), take the starting position and repeat the exercise 3 times.
Exercise "Frog"
Stand up, place your feet shoulder-width apart, keep your back straight, stomach pulled in, arms along your torso.
Rise up onto your toes and bend your knees. Try to pull your knees inward (Fig. 2). If you find it difficult to maintain this position, then grab a table or the back of a chair.
rice. 2
Exercise “Strong buttocks”
Stand up, spread your legs, straighten your back, pull in your stomach. Squeeze your buttocks tightly and try to rotate your knees inward. Execution time - 30 s.
If you can, hold this position for a minute.
Exercise "Weather vane"
Lie on your back, stretch your arms along your torso. Bend one leg, place your foot on the floor, lift the other vertically up, toes towards you. Spread your legs as wide as possible and hold them in this position for 3-5 minutes.
These four exercises can either be included in our complex, or they can replace several already mastered ones. These additional exercises don’t take that much time. But if this number of exercises seems too much to you, then remove the Slow Swings and Pulling the Legs Back from the complex. The new exercises are built on a similar principle; they develop the same muscles. The main difference between the new exercises is that they do not require holding your breath. Breathe with your diaphragm as you are used to. There is no need to count to eight. Just establish stable and even deep breathing.
Exercises for the abdomen and waist
In addition to your hips, your fat deposits are also concentrated in your waist and abdomen. If you perform only the main Bodyflex complex, then you need to focus on the following exercises: “Lion”, “Ugly Grimace”, “Side Stretch”, Abdominal Strengthening, “Scissors”, “Bow Pose”. It is recommended to introduce a couple of new and also very effective exercises for burning fat in these problem areas.
Exercise "Pumping"
Lie on the floor, straighten your legs, put your hands behind your head or place them along your body. First, lift your right leg vertically, bend it at the knee, clasp your shin with your hands, then pull it tightly towards your stomach for a few seconds. Then lower your arms, straighten your leg and at the same time exhale, return it to its original position. Repeat the same with your left leg. After this, do the exercise with both legs at the same time (Fig. 3). Repeat the movements 2-3 times.
rice. 3
Exercise "Bicycle"
Lie on the floor, straighten your legs, put your hands behind your head or place them along your body. Raise your legs and rotate them as if you were pedaling a bicycle.
How to Burn More Calories and Get the Most Out of Your Workout
- UPDATE PLAY LIST. Studies have shown that those who exercise while listening to rhythmic pop or rock music exercise 15% longer than those who prefer silence.
- DO A MIX. It has been proven that if you constantly change the set of exercises, the workout will not get boring. Combine boldly: aerobics and an exercise bike, a complex with a body bar and a dance class.
- STAY CLOSE TO THE STARS. Hit the treadmill next door to an endurance athlete. Or in a group strength training session, stand behind a girl who is doing the exercises well. It’s an indisputable fact: if someone around you is giving it your all, then you will put in more effort.
- Vary the pace ...during your cardio workout. Speed up for a short period of time, then slow down. For example: walk calmly for three minutes, and run quickly for one minute - and so on for half an hour. According to statistics, women who exercised on an exercise bike, changing the pace of the load, burned three times more fat than those who pedaled at the same rhythm.
Exercises for chest and arms
You have much less problems with your upper body. Although, to be honest, for your figure you would need to reduce your chest volume a little. A woman's breasts become more beautiful not when they are enormous, but when they are of the correct shape, toned and firm. Silicone breasts are a horror story from porn movies. Many women do not understand that “a lot of silicone” is not at all synonymous with the concept of “beautiful bust.” A lot of silicone is a lot of silicone. In the same way, large and saggy breasts do not give an idea of the beauty of the bust.
To make breasts attractive, you need to work with them. You too can improve the appearance of your bust, making it more defined and taller. It is believed that if the breasts are large, they will still sag. Nothing can help this trouble. But women do not understand that breasts are not only the mammary gland. It's also muscle. If you develop the pectoral muscles, they themselves will tighten the bust. Itself, without operations, without introducing harmless chemical material like silicone into living tissue.
That is why everyone who is concerned about their appearance is encouraged to add special exercises to the main complex to develop the pectoral muscles. In the main complex there are a number of exercises that also work to create a beautiful bust: “Lion”, “Ugly Grimace”, “Side Stretch”, “Diamond”, “Bow Pose”. But these exercises only burn fat and slightly adjust the bust. To form a beautiful bust, additional exercises are needed.
Exercises to correct breast shape
Every woman wants to have beautiful breasts. But not everyone has such breasts! And the point is not at all in the size of the bust, but in the shape of this bust. Very small breasts can be beautiful, but large breasts can be terrifying. So, no matter what your bust size is, you can always make its shape attractive. The most prestigious shape is cupped, tall and toned. Here are the exercises that help you achieve this ideal shape. Remember the one exercise you already did to improve your breast shape? This is Almaz. The new complex, which is recommended by all experts, is the Almaz variety.
1. So, we stood up, put our feet shoulder-width apart, and bent our arms at the elbows and raised them to face level. Now bring your palms together with the inside and begin to press them together as hard as possible. No other way? Then that's enough. Move your palms away from each other. Breathe calmly a little and repeat the exercise 4 more times. The greatest effect is obtained by repeating this exercise 3 times a day, 5 times.
2. Have you rested? Then we move on to another version of this exercise. Feet shoulder-width apart, arms raised to chest level and elbows bent. Clasp your fingers tightly, and now try to spread your arms with rhythmic, sharp movements. Don't let go of your fingers! We repeat the exercise 10-15 times.
3. The last of the exercises with raising your arms. Stand up, feet shoulder-width apart, hands on the back of your head. We pulled our elbows towards each other, trying to bring them together in front of our faces as close as possible. We repeat this movement 15-20 times.
The next two exercises are variations of the famous push-up.
1. We approached the wall at arm’s length and stood facing it. Now we put our hands at chest level, bent them at the elbows and - resisting the movement - approached the wall. Legs stay in place! Only your hands work! Have you reached the wall? Then push away from it and straighten up. Do 15-20 approaches and repulsions.
2. Let's do a variation of this exercise. Only now you need to lean your arms wide apart on any low object (stool, chair, bed). The legs were placed so that they did not move during the exercise. Straighten your torso, all support is on your hands. Begin to slowly bend your elbows and lower your torso. Have you dropped? Begin to straighten your arms slowly as well. This is a difficult exercise. You won’t be able to do it more than 3-5 times right away. In the future, increase the number of push-ups to 10-15.
Dance aerobics: Egyptian style
Manufacturer: SovaFilm Studio Format: DVD PAL 16:9 Time: 00:53:00 Sound: Russian, Dolby Digital 2.0 Year of release: 2009 The program is led by instructor Tatyana Rogatina.
Are you tired of the monotonous movements of classical aerobics? Try exercising in the energetic Egyptian style! It will remind you of this sunny country and give you a boost of energy!
The new complex is quite easy to perform and is suitable even for beginners who have never done aerobics. It is conveniently divided into small parts, which allows you to learn the elements and then combine them into an unusual style. At the same time, you don’t need special equipment for training; you only need a little free space. Dance aerobics is not only an energetic exercise, but also useful gymnastics for the heart and respiratory system. Despite its apparent simplicity, the complex uses almost all muscle groups, which helps burn extra calories. By exercising regularly, you will get rid of extra pounds and get pleasure and a great mood!
Exercises to develop the pectoral muscles
For the breasts to be beautiful, all the pectoral muscles that support the mammary gland must be properly developed. The heavier the chest, the more powerful these muscles should be. I propose a complex favored by sports clubs for the development of pectoral muscles. Exercises work to tighten the chest. And high, toned breasts are always very beautiful.
1. Lie on your stomach and place your hands behind your head. We begin to move our elbows back, slowly raise our head and chest as high as possible from the floor. Don't take your feet off the floor! Now they lowered their body down, relaxed, lowering their head and turning it slightly to the side. We repeat the exercise 6 times.
Exercise “Cow Face”
Sit on your heels. Raise your right arm straight above your head (while the left one remains “hanging” along the body). Bend both arms (right - upper and left - lower) at the elbows and try to bring the fingers of your palms together on your back (Fig. 4).
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If you can’t reach it with your fingers, take a stick, ruler, or pencil. The main thing is to tense the muscles of your back, chest and arms. Stay in this position for a few seconds. Then release your hands. Rest a little and repeat the exercise, changing the position of your hands.
Super-Callanetic: the path to an ideal figure
Manufacturer: SovaFilm Studio Format: DVD PAL 4:3 Time: 01:05:12 Sound: Russian, Dolby Digital 2.0 Year of release: 2009 The program is led by instructor Tatyana Rogatina.
Callanetics not only effectively fights excess weight, but also relieves nervous tension, activates the immune system, and helps restore metabolism.
Have you already gotten rid of extra pounds using the Callanetics: Effective Weight Loss course and don’t want them to come back? Then the course “Super Callanetics: the path to an ideal figure” is for you! A set of exercises of increased complexity will allow you to reduce the number of sessions to once a week, but at the same time maintain the achieved result. And if there are still a couple of extra centimeters left, it is necessary to increase the number of exercises aimed at the problem area. This is quite enough to get the perfect figure! When performing the exercises, the use of additional material is not required; the muscles work using their own weight. Regular callanetics exercises will allow you to improve your posture and relieve back pain.
Exercise while resting
If the body remains in such a monotonous position all the time, it will get tired. As paradoxical as this may sound! It seems that a person is lying down and resting, or sitting in a chair and getting rest. But in reality the body gets tired. It rests when you change the nature of your activity, that is, alternate muscle tension. If the body does not strain anything, does not change posture, the muscles still get tired. They get tired because they are forced to do nothing. Smart Americans, including a lot of lazy people and fat people, have come up with special exercise machines and massagers. For example, you sit in front of the TV and pump up your abs using a simple device that looks like a cross between a hoe and a bicycle wheel rim. Or you attached a massage belt to your stomach, connected to the network and you get tension and relaxation using an electric current.
But by and large, you don’t need any special devices to periodically give your muscles work and blood movement while sitting or even lying down. The best way is to move.
1. But if you are a completely hopelessly lazy person and don’t want to change your posture, then start moving your legs. As you sit in the chair, continue to sit. Only your legs work: they were torn off the floor, slightly bent at the knees, and began to lift them one by one, as if you were walking along a path in the garden. We walked like this in the air - the blood began to circulate again and the numbness in the feet went away. Then, without changing your position, you can bend and straighten your legs, also in turn: bent - stretched, bent - stretched. Fatigue in the knee area goes away, and the joints are nourished.
2. The second exercise is for the arms. They also get tired of doing nothing. Do you have a couple of books or other similar weight (but not heavy) objects nearby? They took one in each hand and began to bend their arms at the elbows at the same time. The muscles of the forearms are warmed up, blood circulation in the hands is restored. You can raise and lower your straight arms with our improvised dumbbells. It is better to lift them through the sides and up or from the “in front of you” position and up. But no one forbids simply raising your arms, even without load, from the “hanging like a whip” position to chest level.
3. If your back becomes numb, and sometimes it still hurts, rest your hands behind you and try to “push up” from a chair or chair: tense your muscles - your arms are straight, relax - they bend. The shoulder blades were brought together, the shoulders were straightened, the stoop was removed. Be sure to rest your feet on the floor. But don't push away! We are working on the upper body, not the lower body.
4. To stretch belly fat, lift your legs off the floor and scissor or pull your bent legs toward your chest.
There is no need to be zealous. If you feel like you don't want to move anymore, finish your warm-up.
