Dreams of a beautiful, toned figure will not remain so if you include a quick and effective set of exercises in your daily schedule. It is important for women to work on those muscles where fat likes to accumulate, and a loss of elasticity is visible. Due to physiological characteristics, such problem areas for women are the hips, buttocks, the waist area, the back of the arm.
Features of the training process
Daily workouts are usually short-lived and focused on working out the whole body. It is advisable to exercise in the first half of the day - this will help the body to cheer up, improve mood. Coaches have different opinions about training on an empty stomach. Someone advocates this approach, someone, on the contrary, advises to eat about an hour and a half before classes in order to give the body the necessary energy.
It is important to remember that any exercise is designed for completely healthy people. Everyone else, especially those who have problems with the knees, joints, spine, blood vessels, it is advisable to consult a doctor. Listening to your feelings during training is, of course, correct, but you shouldn't feel sorry for yourself either. Just on the last repetitions, the exercise should be given hard, then the muscles are really involved in the work and excess fat is burned. Of course, no amount of exercise will help you get rid of fat deposits in problem areas if they are not combined with proper nutrition.
Another important point to consider is at what pace to train. Do not take too long rest between exercises. The most convenient way to work is a timer, which can be downloaded as an application to your phone. It is advisable to perform each exercise from 30 seconds to 1 minute with a break of 10-15 seconds. For a full-fledged workout of one circle of 5 exercises, of course, it is not enough. The best option would be to repeat the entire complex 3-5 times. Rest between circles - no longer than 1 minute.
If working on a timer is inconvenient for some reason, you can count the number of repetitions, gradually increasing them as you get used to. For example, for beginners, start from 10-15 times and go up to 25-30. As already mentioned, the last repetitions should be given hard, only then the result of the efforts will be visible.
As endurance grows, exercises can and should be complicated by adding various sports equipment to them - weights, dumbbells, fitball, fitness rubber bands.
First exercise: squats
Squats are basic exercises, without which it is impossible to pump up beautiful buttocks or give them a rounded, neat shape. You can give up squats in your workouts only if there are good reasons - problems with your knees, back or varicose veins.
To perform the exercise correctly, you should stand up straight, put your feet shoulder-width apart. When lowering down, it is important to ensure that the knees do not go beyond the toes, and the angle between the thigh and lower leg is close to 90⁰. You need to squat with a straight back, leaning forward quite a bit - this will put less stress on the front surface of the thigh.
When lifting up, it is not necessary to fully straighten the knees, as if "clicking" them, as this harms the joints. Also, at the highest point of lifting, you need to try to additionally squeeze the buttocks, thereby continuing the exercise and increasing its effectiveness.
Trainers advise during classes to work out the connection between the brain and muscles, that is, concentrate on those parts of the body that are at work, and, conversely, mentally turn off unnecessary muscles.
Exercise 2: lunges
Exercises for the legs and buttocks are best done one after the other in order to fatigue the muscles as much as possible and work them out well. Lunges are also a basic exercise. They can be done both forward and backward. It is advisable not to change legs during exercise so that there is no unnecessary rest. It is best to do a full approach on one leg, and then all repetitions on the other leg.
The starting position will be the same as in the squat. Then a step is taken forward (or backward) with a straight back. In this case, the knee of the supporting leg does not protrude beyond the toe, and the second knee almost touches the floor. On both legs, the angles between the thigh and lower leg should remain straight. At first, to control the technique of performing, all exercises are best done in front of a mirror.
Again, a slight forward bend is allowed to accentuate the load on the buttock. When standing up, you need to try to transfer the body weight of the supporting leg to the heel, then the gluteal muscles will be properly loaded.
Third exercise: bent leg raises
To perform the exercise, you need to get down on all fours, put your hands under your shoulders. Try not to bend the lower back too much. The leg bent at a right angle should be lifted up slightly above the parallel to the floor. In this case, try to pull the toe of the leg towards you, and at the highest point additionally squeeze the gluteus muscle.
First, all repetitions are done on one leg, and only then there is a change of legs. The complexity of this exercise is well increased by weighting on the legs, the resistance of a fitness elastic band or a dumbbell, which is clamped under the knee.
Exercise 4: Plank
Once you're done with your lower body, you can move on to your back and abs. The bar is allowed to be done on outstretched arms or on the elbows. The main thing is that the palms or elbows are located under the shoulders. Legs rest on toes. You need to fix your body by resting on your elbows (or palms) and toes.
At the same time, try not to bend the lower back, and not to raise the buttocks with a "house". When viewed from the side, it should form a straight line from the top of the head to the heels. Maintaining this position will help the tension of the muscles of the press and buttocks, which will not allow the body to sag or bend upward.
The plank is a static exercise, sometimes dynamic elements are added to it to increase complexity and include additional muscles. For beginners, you can start to stand in the bar for 30 seconds, gradually increasing the time to at least 1 minute in three sets.
Fifth exercise: burpee
Burpee (or burpee) is one of the most popular endurance and fat burning exercises. It uses over 90% of the muscles of the whole body. It is not suitable for everyone, especially if there are problems with blood vessels or pressure.
Starting position - standing, feet shoulder-width apart. Then you need to go down in a squat, but do not get up, but rest your hands on the floor, sharply straightening your legs. The position of the body should be similar to the plank on outstretched arms. Next, a push-up is performed, the legs are pulled up by a jump into a squatting squat. And the last element is jumping up from this position. Of course, all the constituent elements of the burpee are made quickly, without undue delay. At first, it is enough to do 7-10 burpees in 1 approach.
In all of the above exercises, it is imperative to breathe correctly, exhaling with effort. For example, in squats - inhalation occurs at the lowest point, and exhalation occurs when going up.
