Summer is approaching us day by day. Very soon it will be time to leave, and this means that it is necessary to bring the figure in order. Which female parts of the body need correction in the first place? Of course, the hips and buttocks. And right now, on the eve of the beach season, every girl is asked one question: what exercises should one do to lose weight? And how to properly do them? And how to achieve the desired effect in a short time? We all know that "fast" and "qualitatively" are not exactly compatible concepts. So get ready to work every day. Let slowly, but surely, approaching the coveted goal. In order for the legs to get the shapes you need, training should be your first priority for the next few weeks.
Getting ready for a new life
As you can see, there is no need to delay the beginning of studies,because time is very short. Right now, prepare yourself for the fact that you are starting a new life, where there is no place for excess kilograms. In this life there is a place only for slender, mind-boggling legs, capable of driving any man crazy! So, you are absolutely sure that you will not be at all unable to lose weight, deposited over a long winter on the hips and buttocks. Now it is necessary to understand whether you are ready to sacrifice your time, to overcome the natural laziness and begin to engage. Ready? Excellent! But remember one more important point: if your goal is beautiful legs forever, then it is necessary not only to load yourself physically. An important role is played by the diet. We will have to give up many delicious foods: from roast meat, spicy sauces, sweet coffee and tea, buns and sweets. And are you ready for this? Just great! Hence, we are starting a new life with the revision of products in the refrigerator. We hide pork in the far corner of the freezer compartment, we remove butter, mayonnaise and ketchup from the shelf, and we place vegetables and fruits, chicken and fish in a prominent place. The latter, by the way, it is better to use in boiled form. But the first can and bake, and boil, and raw to eat. Do not be scared, no one forces you to give up your favorite food forever. This should be done only for the duration of the classes. So you will quickly achieve the desired results. But when you achieve them, you can safely return to your normal diet. Just know the measure and try to maintain your forms, periodically arranging days of unloading. That's how you keep slim and forget what extra pounds are.
Enter the desired mode
Here we are prepared for the changes. Now let's talk about the trainings themselves. If you take the time to visit the sports club - excellent! The coach will tell you what exercises are best for a particular muscle group best, teach them how to properly perform them, and correctly distribute the load. If you decide to study at home, then you need to learn a few simple rules:
- Are you an owl? In the morning you can not wake up? So morning training is not for you. Owl is best to postpone classes for the evening, namely - for 19-20 hours. At this time, the greatest physical activity is observed;
- But larks can easily be engaged immediately after sleep. Their time is 8-9 o'clock in the morning;
- Do not forget, the key to a successful workout is goodwarm-up. Before exposing your body to stress, you need to stretch the muscles. Pull the socks, bend the knee joints one at a time, resemble the place. 10 minutes for warm-up is enough;
- Be sure to choose comfortable clothes and shoes;
- Do not eat before and immediately after training;
- Not the last place is the emotional mood. If you start classes in a good mood, then the effect of them will be even better than you expect.
We form the hips. So, let's start training. First of all, let's work with the hips. All the exercises described below can lead to excellent results. The main thing is to observe regularity and be confident in yourself and your strengths. Each exercise must be repeated at least 10 times.
- Mahi You will need a chair. Stand up so that the left side practically rests against the back of the chair. Grasp the back with your left hand and make wide sweeps with your right foot. First up, then right, then left. In conclusion, put your foot on a chair and rest for a while. Then change the side and repeat the process for the left foot. Try to keep your hamstrings taut as hard as you can;
- Tossing The exercise is done prone. Turning to the right side, right arm bend at the elbow, turn the palm to the floor. With your left hand, lean against the floor at the waist level. Now tear your hips off the floor, while resting on your hands. The body must turn parallel to the floor. Keep track of your legs and torso on the same line. Return to the starting position. Then change the side and do the same;
- Transfer Sit down on the floor, bend your knees,pulling them to him as close as possible. Lean your hands on the floor, leaning back slightly. Slowly move the knees from one side to the other, trying to make them touch the floor;
- Walking on the buttocks Sit on the floor, stretching your legs andhands forward. Keep your back straight, your head slightly elevated. Now start moving on the pope, maintaining balance with your hands. Move at least 2 meters, for the first workout this will be enough. Then gradually increase the distance;
- Lyulka We sit on the floor, hands are near the hips,legs - straightened. We straining the abdominal muscles as hard as possible and overturning to the back, without changing the position of the legs. Then we return back. This exercise strengthens not only the hips, but also the abdomen;
- Half-bridge Lying on the floor, stretch your arms along thetorso, palms unfold to the thighs and forcefully press. At the expense of fold - bend your knees, not lifting your feet from the surface. Two - tear your hips, resting on your feet and head. Staying in this position, strain the gluteus muscles for a couple of seconds. At the expense of three - lower the hips. Four - get your legs back to their original position. When performing this exercise, special attention should be given to breathing. Try to make it smooth and light.
We form caviar With hips we sorted out, now it is necessary to work with gastrocnemius muscles. To do this, you need to complete only six simple exercises.
- Standing on your fingers Standing near a chair, legsStraight, hands rest on the back. Bend the right leg in the knee and climb up on the toes of the left leg. Hold in this position for at least 3 seconds. Perform 20 times for each leg;
- Swing This exercise is performed sitting on a chair. We keep the back straight, the feet completely on the floor. We take a couple of heavy books, put them on their knees and tear off their feet from the floor, then lower them back. Repeat 20-25 times;
- Jogging on the spot This exercise perfectly strengthens the eggs. Within 5-10 minutes, run on the spot or walk around. You can alternate running and walking;
- Stepper For the next exercise you need a stepper -special simulator. But if it is not available, you can do with the usual steps. Walk along the stairs back and forth, while the feet should rest on the surface completely. This exercise will last 10-12 minutes;
- Rotation of the knee We stand straight, hands rest on the sides. We lift one leg, bend it in the knee and rotate the minutes 2-3. We repeat the same for the other leg. While performing the exercise, make sure that the muscles of the calves are very tense;
- Ankle rotation Here you need a chair. Lean on his back with your hands, stretch your leg in front of you and "draw" in the air a circle, rotating your ankle. Make 20 such circles. For the other leg, repeat the same.
We leave in a new life with proudly raised head
Pursuing thus 4-5 weeks, you will see,As the once magnificent form of legs turned into seductive and sexy. Now you can safely open the beach season, and do not forget to buy the most frank swimsuit. It will further emphasize all the dignity of your figure. But do not think that this can stop! For the maintenance of the form it is necessary to engage in physical education regularly. Of course, you can already give up complex and heavy loads, but here's the daily charge never hurts. Let's look at simple exercises that will help you stay slim.
- Jump on the rope. Every day for 10-15 minutes. This works well for all the leg muscles and improves blood circulation;
- Squat, just do it right. The feet should completely rest on the floor, the back should be straight - this is the most important! Squatting, stretch your arms in front of you, so it will be easier to keep your balance. You can start with 10 squats a day, gradually bringing them to 100;
- Walk more. If you feel that you have sat around, just step on the spot for 10 minutes;
- If possible, buy an exercise bike. Engaging in it every day, you will forever forget about extra pounds in the hips and buttocks;
- You can also imitate cycling. To do this, lie down on the floor, raise your legs, bent at the knees, and start twisting your imaginary pedals.
Such simple exercises will become a pledgeyour beauty and health. Working regularly, you are so accustomed to them that they will be as important to you as a timely breakfast. Paying time to your feet, do not forget about other parts of the body. After all, beauty should be harmonious. In the spring and summer, make hikes and cycling. In winter, go to the pool. Regular swimming strengthens all muscle groups. You must understand that caring for beauty is only your own business. Without desire, you can not achieve results. If you find it difficult to do it alone, ask your friend to become your partner in this difficult matter. After all, as you know, together are more fun. Yes, and an additional incentive will appear. Live and enjoy life, smile more often, in any situation, find something good! And then the inner beauty will add to external beauty. And this, of course, will change your life only for the better! We advise you to read: