Summer, sun, sea, beach. And you wrapped yourself in a pareo from head to toe. During the winter, we relax and allow ourselves to gain a couple of extra pounds, and then we start to struggle with complexes. Each girl has her own peculiarities of the figure, but most often the abs and sides suffer from sweet donuts and soda. And now the resulting tummy spoils the whole picture. Let's try to fix it.
Necessary
Cosmetics for body skin elasticity, creams, oils; jump rope, hoop, workout mat, exercise bike or treadmill
Instructions
Step 1
You should pay attention to your lifestyle and establish the correct diet: it is advisable to have the last meal before 19.00. Eat more fresh vegetables and fruits, minimize the intake of salt, fried and starchy foods, drink about two liters of clean water daily. Healthy sleep is 8 hours, not three hours at night and five during the day, but a full night's rest. Move more, walk in the fresh air.
Step 2
Both procedures in the beauty salon and those that you can do yourself at home can improve your skin condition. Use products for atonic skin for firmness and tone. Follow the instructions: if it says that it is necessary to rub the cream in with massaging movements in the morning and in the evening, this means that a single use per day will not be enough. Do not neglect the tips for application: if it is written what to use after a contrast shower, massage, training, then the effect depends on all of the listed conditions.
Step 3
The folds formed on the abdomen will not disappear from one swing of the press, fat deposits are very cunning creatures, therefore, warming up is necessary before the main workout. The faster the pulse becomes, the faster the calories will start to be burned. Therefore, before the exercise program, choose one of the warm-up options for yourself: fifteen-minute running at alternating speed, jumping rope at least 200 times, exercise bike or hoop, massage or metal.
Step 4
Group of exercises for the press: • Lying on your back, hands behind your head, legs can be bent at the knees, feet are pressed to the floor. We swing the press 3 sets of 20 lifts. After each set, stretch as much as possible, then completely relax the muscles.
• Starting position - lying down, hands are along the body. Pull the legs bent at the knees to the chest, lifting the buttocks off the floor. Two approaches 20 times.
• Again we remove our hands behind the head, now we raise the shoulder girdle and stretch our chin to the knees, while the feet are pressed to the surface. Try not to tense your neck muscles. These exercises are done with a pause of no more than a minute after each other.
Step 5
The second group on the muscles of the oblique press: • Twisting the body in turns. Lying on your back, hands behind your head, legs bent at the knees. Raise the body and reach with the right elbow to the left knee. Twenty movements and in two approaches, while the press is always tense, the shoulder girdle does not touch the floor at all, the lower back and buttocks serve as the fulcrum.
• The starting position does not change, the difference is that the legs are bent at the knees at an angle of 45 degrees. We turn both knees to the left and touch the floor with them, and the body remains motionless. Legs, hips, abs work, the shoulder girdle is relaxed. We return to the starting position, then turn to the right side. The turns are done at an average pace, without pauses - up to 15 turns in one run.
• The last exercise: lying on your side, leaning on a bent elbow, help maintain balance with the other hand. Raise both legs up at the same time and draw eights in the air. 10 times on each side.
