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Slim effective tips of exercises every day

Wednesday, 16 March 2016, 11:02 | Slim | 0 Comment | Read 507 Times
by shahida

Slim bodyAn effective set of exercises every day there are many ways to create a slim, toned figure and fitness the most popular of them.

The proposed following exercises will help to strengthen all major muscle groups. To Perform them at any time convenient for you. When the complex does not forget about proper breathing: the exhalation should occur in the power part of the exercise (effortless) and breath – to return to the starting position.


As for sports equipment, you need a gym mat and two dumbbells. If you do not have dumbbells, take two empty plastic bottles of 0.5 liter and fill them with water. As a warm-up before training can take a little 10-minute bike ride or jog, jump rope, or dance.

Squats with up

This exercise involves muscles of the shoulders, back, hips and buttocks. For his performance, stand with your feet shoulder width apart, grab a dumbbell, bend your elbows so that turned out to be a dumbbell at shoulder level, pull your stomach. From this starting position on the one move your body weight on your heels and run incomplete squat (like going to sit on a chair). Then, at the expense of two return to starting position. On the count of three straighten your elbows and raise your arms above your head with a dumbbell. At the expense of four return to starting position. Repeat the exercise 10 times.

Thrust dumbbells to your chest

This exercise involves the biceps, the muscles of the back and shoulders. For its implementation grab a dumbbell, place your left foot slightly behind right foot – shoulder width apart, back, leaning forward almost parallel with gymnastic mat, bend your knees. From this starting position at the expense of time left hand bend at the elbow and pull the dumbbell to the chest. At the expense of two return to starting position. Repeat the exercise 10 times. Then another 10 – on the other hand.

Lunges ago

In this exercise, the muscles involved shins, buttocks and thighs. For its implementation grab a dumbbell and place them along the body stand up straight, feet – shoulder-width apart. From this starting position at the expense of just take a step back. At the expense of two return to starting position. Now do the same lunge back with the other leg. Repeat the exercise 10 times with each leg.

Butterfly in the slope

This exercise involved muscles of the shoulders and back. For its implementation grab a dumbbell and place them along the body and feet – shoulder-width apart, knees bent, back tilt forward. From this starting position on the one arms with dumbbells apart. At the expense of two return to starting position. Repeat the exercise 10 times.

Link housing

This exercise involves muscles of the buttocks, thighs and back. Since its implementation grab a dumbbell and place them on the front part of the thigh, feet – shoulder-width apart. From this starting position on the one dumbbell slowly pull the knees. At the expense of two return to starting position. Repeat the exercise 10 times.

Pushups

In this exercise, the muscles involved back, chest and shoulders. For his performance, stand on her knees, legs and feet lift up, palms lean into the floor, pull your stomach. From this starting position on the one bend your elbows so that your forearms and formed an acute angle, and stretch the chest down. At the expense of two return to starting position. Repeat the exercise 10 times. Keep the head, torso and thighs were on a straight line.

Lower legs

This exercise involves your abs and thighs. For its implementation lie down on the mat, hands are placed along the body, straight legs, lift up to a right angle to the mat. From this starting position on the one lower, one leg to an angle of 45 degrees to the surface. At the expense of two return to starting position. Repeat with the other leg. The number of repetitions with each leg – 10 times.

Raising the trunk

This exercise involved abdominal muscles, back and triceps. For its implementation lie down on the mat, bend your arms at the elbows and place of the head. From this starting position on the one lift your head, shoulders and shoulder blades. At the same time, try to buttocks and legs are not strained. Works exclusively press. Hold at the top for a few seconds and return to starting position. Repeat the exercise 20 times.

Once you master this complex, and its implementation would seem easy enough, you can increase the number of sets for each exercise up to three times and choose heavier weights (up to 7 kg).

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