Many girls want a slim body like a model or gymnast. Elongated, with beautiful lines, but at the same time not too loose. Of course, to have an impeccable figure, you need to play sports and find a balance in your workouts to be in good shape, but at the same time remain petite. Our set of exercises will help you achieve this effect.
Yulia Pushkina
fitness trainer
The complex is designed to improve posture and lengthen the body. You can and should do it every day in one circle. The result will be noticeable within 2-3 weeks. Your back will be straight, your neck will be long, and you will be slender.
Swing your arms in a squat
Technique:
- We clasp our hands, lean forward and do a small squat. We bend in the lower back, bringing our shoulder blades together.
- We keep our neck and head in one line, and our stomach is pulled in.
- As you exhale, swing your arms up, and as you inhale, lower your arms.
We do it 15 times.
One exercise to pump up the whole body. 5 types of planks you might not know about
Burn 500 calories in 30 minutes. Intense workout from a fitness blogger
Effective workouts
Today, there are a lot of different techniques that can bring the human body into an ideal form. All that is required from a person is diligence and regularity. All that is required to achieve results is daily work on yourself.
It is quite difficult for a beginner to understand all the techniques. There are 10 most effective exercises for an ideal figure.
By doing them regularly you can get a beautiful body:
- The plank is a static exercise for all muscles of the body.
- Push-ups - tightens the abs, pectoral muscles, arms.
- Squats – the relief of the hips and buttocks is formed.
- Abs – you can use different options for different abdominal muscles.
- Lunges – pumps up the muscles of the legs and buttocks.
- Various twists - the waist appears.
- Running is a cardio exercise and removes excess volume from your legs.
- Exercise "Burpee" - perfectly develops the body's endurance and makes all the muscles of the body work.
- Jumping – you should squat and then jump with maximum force.
- Scissors are a well-known exercise for slender legs and abs of steel.
The main thing is to perform this set of exercises correctly; for an ideal figure, 15-20 minutes is enough. in a day.
If this set of exercises for an ideal bust and figure is not clear to you, you should watch a video that shows everything in detail:
Side bends from a standing position
Technique:
- Arms clasped above your head, legs together, pelvis and stomach tucked.
- We try not to move our hips and work our core.
- For the first two counts we lean to the left, after which we return to the starting position.
- After that, we lean in the other direction for a two count.
We do it 20 times.
Photo: istockphoto.com
Common mistake:
work only with your hands.
Healthy eating
No set of exercises can give a person an ideal figure if the rules of a healthy diet are not followed. Eating fatty and unhealthy foods, abusing alcohol and nicotine, it is almost impossible to achieve good results.
Everyone knows the truth that a person is what he eats. By filling your body with the right, healthy foods, you can help it on the path to perfection.
If the question arises of how to make your figure ideal at home, then the first thing you need to do is adjust your diet. You need to eat in small portions, 4-5 times a day, preferably at the same time.
You also need to focus on foods that help burn fat. These include low-fat dairy foods, ginger, cabbage, cucumbers, grapefruit, green tea, raspberries, beans, pineapple, oatmeal and cinnamon. Of course, these products from a proper diet should be consumed in combination with physical exercise and a sufficient amount of clean, drinking water.
How can you get an ideal figure in just a month? Nutritionists and fitness trainers say that this is quite possible. Of course, if a person has neglected himself too much, then a miracle will not happen, but he will be able to get significantly closer to the goal.
To do this you need:
- Build your daily diet on cereals, vegetables and fruits.
- Avoid products made from white flour, sweets, potatoes, bananas.
- Exercise daily.
- Sleep at least 8 hours a day.
- Consume the required amount of water per day (about 1.5 - 2.5 liters).
- Indulge in water treatments: sauna, contrast shower, swimming pool.
Lateral bends from a squat
Technique:
- We put one leg to the side and slightly bend it at the knee. The other leg is straight.
- We clasp our hands together and hold them above our heads.
- Slowly bend sideways towards your straight leg.
- We change sides.
Do 10 times in each direction.
A set of effective exercises for working the core muscles
Exercises for every day
The first step on the path to a slim, beautiful body is sports. It helps keep muscles toned, develops flexibility, improves blood flow in the body, which has a positive effect on the condition of a person’s skin and his overall well-being.
To date, hundreds of physical exercise techniques have been developed. With their help, you can remove or add volume to a certain part of the body, pump up muscles, create stretching, increase endurance, and get rid of minor physical ailments.
For an ideal figure, you should do exercises every day, focusing on all muscle groups. It's worth starting small. That is why it is worth accustoming yourself to at least daily morning exercises, which will include squats, bending your torso forward and in different directions, push-ups, abs, and stretching. You can also start by doing what you love: jogging in the morning, swimming, tennis, aerobics, brisk walking over rough terrain.
If a person signs up for a gym or a section, this encourages him to work on himself. This will make it more difficult to miss classes.
This will be influenced by one of the factors, and possibly all at once:
- Thoughts about wasting money on buying a membership.
- Fear of ridicule from relatives, friends, acquaintances, and work colleagues.
- A good trainer will be able to stimulate and give that minimum of exercises to create an ideal figure, which will affect all the necessary muscle groups.
- Working out in a company is always more pleasant than working out alone.
Rule 4. Comply with BZHU
Despite all his beliefs, the fitness trainer believes that counting calories is not at all necessary. In order to achieve an athletic body, you need to maintain a balance of fats, carbohydrates and proteins. Also, do not overuse salt and sugar. However, moderate addition of salt and other natural seasonings to dishes is allowed.
BJU “for dummies”: why count calories
Increase your protein intake and forget about fat
Beef, chicken, turkey, fish, etc. Numerous studies have shown that you don’t need to limit yourself to “lean meat”.
For example:
- CLA acid, which has an anti-cancer effect on the body, is found in meat fats and dairy products.
- Currently, modern technology is used to saturate food products with fats, both natural animal origin and tropical oil.
Increasing protein helps you gain muscle mass. The metabolic process directly depends on the increase in protein. It has been verified that if you add 40% protein to your daily diet, you will see excellent results.
Work the muscles, not the weight
And this is probably the most important aspect of the training. For a girl, to a certain extent, it doesn’t matter what weights she works with. For her, the main thing is to feel the work of the trained muscle. That’s why girls love to work with perfect technique on comfortable scales. No cheating, just perfect technique. It's as if they were being filmed for an educational video. This is actually the right approach. With each repetition of this or that exercise, athletic girls feel the target muscle working to the maximum. Gradually, smoothly, working at full amplitude almost to failure, without artificially high weights, without wearing out the central nervous system, the girls work on the legendary “muscle feeling”. This is how a truly beautiful female body is built.
Method No. 7: cryolipolysis
Cryolipolysis today is considered one of the fastest and safest ways to quickly lose weight. This is essentially non-surgical liposuction. A device is applied to problem areas that affects fat cells with controlled cold. As a result, the fat cells die and do not need to be removed surgically.
In one session of cryolipolysis, according to experts, it is possible to reduce the fat fold by up to 40%. But the effect is noticeable only after a few weeks, since it takes time to remove broken down fats from the body. What other miracles can cryotherapy do?
“After about four weeks, I noticed that the crease began to go away. First on the sides of the navel, then exactly in the middle of the abdomen. Not the effect of a fitness belly with cubes, of course, but the fat does not hang down when I sit - and this is exactly what I wanted.”
Unusual inventory
Most of the workouts above do not require any exercise equipment. But the advantage of training at home is also that you can use various, often household, items as equipment. For example, towels.
Exercises with a towel
Or paper plates.
Gliding is a fitness direction in which all movements are made by sliding the arms or legs along the surface of the floor.
At the same time, almost all muscle groups are involved in the work, balance, speed, endurance develop well, and familiar and familiar exercises are revealed from a new side.
Special discs for gliding are sold. But they can be successfully replaced with ordinary disposable plates. Paper ones glide best.
9 gliding exercises
Complex for a beautiful figure
Any person who dreams of having a beautiful and toned body is always looking for the perfect set of physical exercises that could tighten the muscles of the whole body in the shortest possible time, without requiring special equipment or physical training.
An important criterion is time; a modern person simply does not have the opportunity to devote an hour or two to physical activity every day. Therefore, it is desirable that the most effective exercises for creating an ideal figure should be low in time.
Oddly enough, such a complex not only exists, but is also familiar to everyone from childhood. So for an ideal body, it is enough to spend 20 minutes a day. The following exercises must be done: 50 squats, 20 push-ups, 50 abdominal exercises, 3 minutes on the “wall” (you should squat and press hard against the wall), 100 jumping rope.
Thus, the most effective set of exercises for creating an ideal figure is also the simplest. A person won’t spend much time, and to practice you need to have only 3 things: a jump rope, a wall and a good mood.
Today there are many different exercises, each person can choose for himself those that he can perform and that he will like. The main thing is not to be afraid to experiment, combine exercises from different techniques, creating your own.
Many trainers advise starting with a plank. If a person’s body is far from ideal and it is difficult for him to do various exercises, then the plank will be effective for an ideal figure. This exercise has several subtypes: straight, lateral, on the elbows, lateral with support on two points, reverse and others. In total, this exercise has more than a hundred types.
0 Comments
Method No. 8: R-sleek massage
There are no less enthusiastic reviews about the massage with the R-sleek device with aluminum rollers. It allows you to influence deeper layers of fat that cannot be worked with manual massage. In this case, the blood vessels are not injured. And for hygiene purposes, clients wear special protective suits. After the R-sleek procedure, you can lose weight even without exercise. Although with training the effect will be many times greater:
“What can I say, R-sleek is an amazing massage, I’ve dreamed of this for a long time, I’ve been looking for such a product for a long time and I’ve never been disappointed. What I got: cellulite went away, minus 4 kg, the skin became simply divinely pleasant, the tone returned, the swelling went away.”
Chest exercises
The female breast conventionally consists of two parts: the mammary gland and the muscle corset. The latter can be pumped up to make the breasts look more beautiful and toned.
The following factors are of particular importance for the fact that the breasts begin to sag:
- Overweight.
- Smoking.
- Pregnancy and lactation period.
- Lack of exercise.
To create an ideal figure, there are only a few basic exercises, by doing which a woman will be able to restore the firmness of her breasts and get one step closer to her ideal figure:
- Push-ups – you can do classic ones or from your knees if your physical fitness does not allow it.
- Clenching of palms - feet shoulder-width apart, back straight, hands folded with palms as in prayer and pressing palm on palm with force.
- Press against the wall - stand in the doorway and place your palms on different walls and press on them.
- Exercises with dumbbells - lying on your back, you need to raise your arms with dumbbells up or move them to the side.
