Classic and timeless
The easiest option - to tighten herself into a corset. He's the most painful: hardly anyone would be able to endure in uzhaty for more than an hour. And you can go the other way: spend 20 minutes every day for exercise and two weeks are pleased to note that the figure is becoming increasingly attractive, and mood stubbornly creeping up, despite the autumn blues. A month later, be sure to buy a form-fitting dress - because the exterior parts that need to hide under the robe, remain much smaller.
Press consists of four main muscles: straight, transverse, oblique external and internal oblique. It is important that they operate synchronously with the muscles of the back: it will soon reach the desired result.
Also, remember that beauty does not tolerate fuss, so the whole set of exercises performed in a calm and concentrated state. Described below are very simple exercises, known for decades and have repeatedly proved the effectiveness of their own, just as centuries
proven formula of weight loss: eat less and move more.
The most important rule: a set of exercises to be performed regularly and moonlight. Each day - mean daily. After the first month of classes you can give yourself a little indulgence and train every other day, but not less. Otherwise, very quickly return to the state of apple.
Any workout should begin with a warm up to warm up your muscles, improve joint mobility and prepare the entire body to work. So, turn on the bouncy dance music and start a 5-minute walking in place until you feel spread throughout the body warm. Of course, we must not stagnate around the stool, and vigorously march, lifting your knees as high as possible and working intensively arms bent at the elbows.
Then, place your feet shoulder-width apart and follow the body tilts to the right and to the left, while trying to reach out with one hand to the knee so as to feel the stretch the opposite side of the body. And 10 times in each direction, no less!
After doing a few large circles with your arms, lift your shoulders up, rotate them, first back and then forward. The head should be slightly lowered. At the end of the warm-up gently lift your head and look at the ceiling, feeling the tension in the muscles of the neck and chin. Repeat this movement 10-12 times. Finish light jogging in place for 2-3 minutes. Now you are ready to drill press.
Particular attention should be paid to the fact that the main burden falls on the abdominal muscles! Each exercise is performed for 10-12 times. The initial position for the entire set: lying on his back.
Twisting with lifting head
Starting position: lying on his back, legs bent at the knees, feet are flat on the floor. Hands behind his head, but fingers are not closed, stomach sucked. At "one" lift your head and shoulders, slightly raising the hip at the time. Hold this position for 10-20 seconds.
At the expense of "two" hold your head and hips to the starting position, keeping your abdominal muscles tense. The main burden should fall on the abdominal muscles, so try not to strain the buttocks when picking up the thigh.
Reverse Crunch
Lie on your back, bend your knees. Hands lie along the body on the floor, palms down. Stomach in. At "one" strain your abdominal muscles, lift the hips a few inches to the tailbone off the floor.
Freezing in this position for 10-15 seconds. At the expense of "two" go down to the starting position. Lift hips gently, slowly, not push them. The movement should be completely controlled to the main burden falls on the press, not the waist.
Oblique twist
Lying on your back, bend your right leg at the knee, right foot should rest entirely on the floor. Cast leg over the other so that the left ankle was lying on his right knee and left knee itself was directed outwards. Hands are behind your head, fingers are not closed, elbows open, stomach sucked.
At "one" lift your head and shoulders and turn your right shoulder toward your left knee so that the knee touch the elbow. Point of contact - in the area of mid-torso. Freezing in this position for 10-15 seconds and at the expense of "two" returns to its original position.
Twisting with arms outstretched
Again lie on your back, bend your knees, feet should be flat on the floor parallel to each other. Arms stretched behind his head, fingers are closed to the castle, stomach sucked. At "one" at the same time raise your arms, head and shoulders, and it is very important not to bend the hand. Freezing in exhaustion for 10-15 seconds and at the expense of "two" Slowly lower to the starting position.
For dessert - a hitch. Flips onto his stomach, legs extended, arms along the body, the head is lowered. At "one" tear off the head, shoulders and chest off the floor, keep this position for 10-15 seconds, and at the expense of "two" slowly return to the starting position. Perform 10-12 repetitions, and then lie on your back.
Pull the arms and legs in different directions. Stretch, trying to pull as far as possible the feet and hands. Hold in this position for 10 seconds and then bend your knees, hug your knees and press them to his chest. You can even remember your childhood and make a couple rolled onto his back. And then in the shower!
Apple turns ... in an elegant hourglass
Very naive to assume that a small waist - the result of some training. Proper balanced diet is also very important.
First of allAn hour before training and after two hours it is better not to eat anything.
Secondly, It is necessary to reconsider its menu. That is, no fast food, cakes, pastries and other things, "of which only made the girls."
In the first place it is necessary to put the vegetables, fruits and vegetables again. Second place is shared between fruits, grains, lean meat, fish and dairy products. Think longing? And here and there! Learn to cook a lot of new dishes, will develop imagination, and self-respect, with what will reinforce. By the way, everyone's favorite chocolate, no diet is not rejected, only to be expensive chocolate, dark and contain at least 75% cocoa.