Hands and abs are the two main problems of a woman. If you do not monitor the muscles in these places, the disastrous result will not be long in coming. With age, the muscles of the arms sag, which naturally does not suit the fair sex. Abdominal muscles sag due to improper nutrition, neglect of sports, childbirth, etc. In this article, we will pay attention to exercises and proper nutrition that will help get your figure in order.
Necessary
Dumbbells 1, 5 kg
Instructions
Step 1
Exercises for hands 1. Starting position (I. p.): Feet shoulder-width apart, in the hands of dumbbells. As you exhale, begin to bend your elbows and return to the SP. Perform 3 sets of 10-15 reps. as in the previous exercise. First raise your arms with dumbbells above your head, then start lowering them behind your head. 3 sets, 10-15 times each. 3. I.p.: with your left hand and left knee, rest on the bench. The back is straight. Take a dumbbell in your right hand and bend at the elbow. As you exhale, straighten your arm back so that a straight line forms. Do the same exercise on your left arm. Repeat 8-10 times, three approaches, for each arm. 4. I.p.: feet shoulder-width apart, in the hands of dumbbells. Begin to spread the sides in your arms, up to shoulder level and return to the I.p. Try not to lift your shoulders during the exercise. Perform 3 approaches, 10-15 times. 5. I.p.: feet shoulder-width apart, bend your arms with dumbbells at the elbows and start pushing them forward (as you exhale), at chest level. Do 3 sets of 10-15 times. 6. I.p.: Lie on your back, bend your legs at the knees. Extend straight arms with dumbbells in front of you. Slowly bend your elbows and place the dumbbells behind your head. Return to i.p. Perform 3 approaches, 10-15 times. Stretching: Place your right arm bent at the elbow behind your head, and press on your elbow with your left hand. Hold this position for a few seconds. Change hands.
Step 2
Exercises on the press 1. I.p.: lying on your back, legs are on the floor, hands behind the head. As you exhale, rise with your body, tear your shoulder blades off the floor, stretch your chin into the joint between the wall and the ceiling. Perform 3 sets, 20-30 reps. 2. Do the same exercise, only stretch your legs perpendicular to the floor. Perform 3 approaches, 20-30 times each. the same as in the first exercise. Place your right leg ankle on the knee of your left. Place your left hand behind your head, and your right hand on the floor. Begin to lift the body and stretch with your left shoulder to your right leg. Do 3 sets for each side, 15-20 times. 4. I.p.: lying on your back, legs extended on the floor. The body is one straight line. The loin is pressed to the floor. As you exhale, begin to raise your legs 90 degrees, as you exhale, slowly return to the SP. Perform 3 approaches, 15-20 times. 5. I.p.: lying on the right side, right hand under the head, the left one lies on the left side. As you exhale, lift the body 30 cm, while inhaling, lower it. This exercise pumps the lateral muscles well. The most important thing is to rise not at the expense of the hand, but at the expense of the muscles. Perform 3 sets, 10-15 times.
Step 3
One of the main enemies not only of the abdomen, but also of the buttocks and thighs is sugary carbonated drinks. They contain a lot of sugar, which contributes not only to the development of cellulite, but obesity. Eliminate foods that provoke bloating. Fruits such as apples, plums, pears, it is better not to eat if you are going to the beach. Train yourself to eat 3-4 once a day, in small portions. So you will not feel hungry, which means you will not have snacks on the go. Drink more water, green tea. This promotes the elimination of toxins from the body. Eat citrus fruits: grapefruit, oranges, etc. Eat a lot of fiber. It is found in the following foods: bran, whole grains, nuts, beans, broccoli, raisins, carrots, apples.
