A beautiful figure is an object of pride and envy for others. However, not every girl can boast of ideal proportions. A sports body implies daily work, years of training, a healthy lifestyle, and proper nutrition. But do we have so much free time? Of course not. And on the eve of the beach season, you want to look good. To slim down your thighs and sport mini outfits, start exercising today.
It is necessary
Exercise mat, sportswear, exercise bike or treadmill, body cosmetics, time and place for exercise, rhythmic music
Instructions
Step 1
Warm up. Think of physical education lessons at school. If you have a treadmill or exercise bike, give them 10-15 minutes to warm up. Be sure to include energetic music to create the mood.
Step 2
Now run for 5 minutes with your knees raised high. It should turn out so that with the palms of your hands, bent at the elbows at an angle of 45 degrees, you should touch the rising knees. This is one of the simplest and most effective exercises.
Step 3
Then squat down and move in single file, keeping balance. You need to stay in this position for about 3 minutes.
Step 4
Take a break. Sit on the floor with your legs straight and on the surface with your hands on your waist. Now lift your body and pelvis, alternately moving forward with your left thigh, then with your right. From the outside it looks as if you are moving with the help of the "fifth point".
Step 5
We get up. Several deep breaths. We make swings with straight legs. Swing your left leg like a pendulum, lift it high up, and then pull it back as much as possible. If balance is difficult, use a chair or the corner of a wall, using your hand slightly. 15 swings with one leg, 15 swings with the other.
Step 6
Starting position standing, hands on the belt, legs together. Perform squats without lifting your feet off the surface, your back should remain straight. 2 sets of 10 reps.
Step 7
The next exercise is forward lunges. Hands remain on the belt, legs together. Lunge forward with your left leg to a right angle at the knee, right leg straight, muscles stretched, resting on the toe. Perform 15 lunges with one leg, then the other.
Step 8
Get down on your knees with your arms outstretched or on your belt. Shift your body weight to the left side and lower your pelvis with your hips, outstretched arms help maintain balance, so they are retracted slightly to the right. Return to the starting position and immediately sit down to the right and, therefore, turn your arms to the left. Exercise repeat 10 squats on each side.
Step 9
Now lie on your back, stretch out into a string and pull the muscles. After that, put your hands along the body, bend your legs at the knees and spread them slightly. Lift your pelvis up, squeeze your buttocks, hold in this position for a few seconds and lower yourself to the floor. Perform 2 sets of 10 times.
Step 10
From the previous position, lift and straighten both legs perpendicular to the floor. In two counts, spread your straight legs in different directions, in four counts - slowly bring. You can try 2 sets of 20 times. Get up, take a few deep breaths again. The exercises are over.
