Good physical shape of your own bodyis the basis for good health and a joyful mood. Beautiful lines of a woman's figure, meeting modern canons of attractiveness, give their owner more confidence in her own irresistibility. Extremes are a thing of the past: massiveness and transparency are equally unfashionable. At the peak of popularity is a slender athletic figure that looks fit and energetic: flat abs, toned buttocks, beautiful relief of the back, arms and legs. It remains to find out how to act in order to form such data in a short time. Of course, in the issue of slimness, the main thing in the process of obtaining the desired body model will be nutrition. But physical activity also plays a significant role. It seems difficult to reveal all the nuances in just one article. Therefore, here we will talk about training complexes that every young lady can afford. Even if you have never been on first name terms with sports, memories of physical education classes only evoke unpleasant emotions, and the fitness club is a closed area, exercises with dumbbells will interest you with their simplicity and effectiveness. Even if you do not want or cannot visit gyms, by exercising with dumbbells at home, you will achieve quite obvious results.
General recommendations for sports action
Perform the exercises sequentially, startingStart with the largest muscles (legs and back), then move on to the chest and arms, and finish the workout by pumping up the abs. Before training, you need to warm up - warm up the muscles before giving them a load. After the end of the training session, do not be lazy to stretch tired muscles. Do not exercise on an empty or full stomach. In the first case, you will not have enough energy for an effective workout, and in the second - it will simply be difficult to exercise. After training, wait about an hour before starting to eat. When doing any exercise - it does not matter whether you do it with dumbbells or without them - control your breathing. Breathe calmly, do not hold the air in your lungs. This is especially important when you train the abs. Try to breathe with your chest. Watch the accuracy and correctness of the technique. It is the key to the effectiveness of the training process. It is better to do a small number of technically correct exercises than to do erroneous movements many times. In addition to the lack of the desired result, it can cause quite definite physical harm to your body. For example, if you do not adhere to the correct execution of abdominal exercises, especially in the lying position, there is a risk of injuring the spine in the cervical and lumbar regions.
What are dumbbells used for?
Why is it better to exercise with dumbbells?Of course, any physical activity is useful and brings benefits to your body. But if you need to get a result a little faster and more clearly, then take as a basis that a heavier physical load is always more effective. This is explained by the fact that the body's energy expenditure when performing exercises with dumbbells will be higher. For example, you can pump your abs for at least an hour every day, but still not see the desired cubes. By spending much less time on abdominal exercises performed with dumbbells, you will notice progress much earlier. In addition, this is more than a budget sports equipment. You can get dumbbells from one to three kilograms in any specialized store. This weight is quite enough for long-term training.
Cubes, bricks, or how to "build" the abs of your dreams
For the vast majority of women, the subjectStrong abdominal muscles are the stuff of ardent dreams. Some young ladies even dream of depriving their tummy of its feminine roundness and softness, giving it relief - they like a hard pumped-up press. Of course, this is a matter of personal taste - on the one hand. On the other - a question of genetic predisposition and fierce persistence. But on any side, a flat and even girl's press causes equal delight in both men and women. The following exercises with dumbbells will help us make the abdominal muscles ideal (or come close to the ideal):
- Lie down on the floor with your back pressed firmly againstsurface of the mat. Legs are bent at the knees and placed shoulder-width apart. Heels rest on the floor. Hands behind the head, in them you hold a dumbbell. Do not try to start with a large weight. Start lifting upwards, simultaneously raising your arms and twisting the press. Do not lift your lower back off the floor. Pumping occurs due to concentration and squeezing of the abdominal muscles. Do not straighten completely, bringing the body position to vertical. Remain in a position at an angle to the floor. At the extreme point, hold for two to five seconds, then begin the reverse movement. As soon as the shoulder blades touch the floor again, begin lifting again.
- You are still lying on the floor without changingposition of the arms But you lift your legs vertically and hold them together. Point your toes towards you. Start lifting your torso, again feeling that you are pulling it, twisting your abdominal muscles. At the extreme point at the top, you can do some springy movements. Make sure that the position of your legs does not change. This exercise has a variation of execution. You can start lifting your arms and legs up at the same time. Make sure that your lower back is always pressed to the floor.
- Stand up straight with a dumbbell in each hand.Arms are stretched along the body. Start to go down to the side, very smoothly, without sharp bends or jerks. Alternate the direction - go down once to the left, another time to the right. With these movements you train the oblique abdominal muscles, which "draw" the waist. Not all women do this exercise, fearing that they will subsequently get a less narrow waist, since it can slightly increase the oblique muscles. You should not be so afraid of this. Perhaps, when measuring yourself, you will see an increase of one centimeter, but this happened due to toned muscles, and not due to fat.
- This exercise is also done standing, but with your handsdumbbells spread apart You bend, moving your hand towards the opposite leg. During the rise, tense your abdominal muscles, keep your back straight, without bending. Your arms should also be kept tense and straight.
- Lie down on the floor again, but not on your back, but onside Get into a side plank, leaning on your elbow. In your free hand, hold a dumbbell. Simultaneously bending the opposite arm and leg, try to pull the leg to your chest. The arm bent at the elbow moves towards it. Repeat the exercise, turning over onto the other side. In the very center of the press, in the solar plexus area, tension should increase.
All exercises should be performed in a quantity of notless than thirty times. It is better to do a full set of exercises for the muscles of the whole body, but even if you focus only on the press, the result will not take long to come. The main thing is to be persistent, doing the exercises regularly. Do them at least three times a week. Experienced athletes prefer to give the body a load in the first half of the day. Since doing this set does not require much time, try doing it before work. From the first day you will get a boost of energy, and after a certain time you will start listening to compliments about how flat your stomach has become. We wish you great sports victories!
