Exercises with additional weights
Do you want to burn fat in problem areas, to tighten the stomach or make wider shoulders? No matter you are a man or a woman.
This complex is suitable enough trained, trained people, for beginners it can be heavy. It is desirable to perform exercises 3-6 times a week for 30-40 minutes.
Ideal to have dumbbells of different weights (for example, 1, 3, 5 and 10 kg) or buy patterned where one handle (neck) can be screwed several different disks. However, if you run a sports shop once, it does not matter. Dumbbells can be replaced with plastic bottles or cans with water, sand bags or conventional shopping bags in which to put pre-kilogram bags of sugar or cereals.
This complex is suitable enough trained, trained people, for beginners it can be heavy. It is desirable to perform exercises 3-6 times a week for 30-40 minutes. Ideal to have dumbbells of different weights (for example, 1, 3, 5 and 10 kg) or buy patterned where one handle (neck) can be screwed several different disks. However, if you run a sports shop once, it does not matter. Dumbbells can be replaced with plastic bottles or cans with water, sand bags or conventional shopping bags in which to put pre-kilogram bags of sugar or cereals.
Lunges forward
Effective exercise for the thighs and buttocks. If you execute it with the weights in your hands, it will further strengthen the load on the lower abdomen and waist area. And if his hands still and do motion, strengthen muscles, shoulders and back. Stand with your feet hip width, hands with dumbbells omitted along the body. Shoulders straighten see in front of you, do not lower your head. Make a rather wide step forward. Squat, bending both legs. Knee legs left behind, point to the floor. Sock advanced forward leg must stay ahead of the knee. At the same time lift the arms with dumbbells to your shoulders (palms "look" forward). Men can complicate exercise - lifting the arms with dumbbells to your shoulders, then straighten them up. This will add to the burden on the shoulders.
Lifting the legs to the side
Lead feet a good way to tone the muscles of the thighs. Weights in his hands make us put more effort to keep the balance, and it improves the waist. Arm movements will add to the burden on the shoulders and stomach.
Stand up for the previous exercise. Take one leg severely in the direction of not turning up sock. Lift it as high as possible. For the stability of the supporting leg slightly bent and distribute body weight across the foot (do not try to stand on the toes!). You may want to complicate exercise while diverting leg lift dumbbells to the sides to shoulder level. Squats with legs wide apart (plies) - an effective way to strengthen the muscles of the buttocks and inner thighs. Because of the complication in the hands of the need to make greater efforts to keep balance, so that the best stomach tightened. If you move your hands to increase the load on the muscles of the chest.
Widely arrange legs expand socks in hand, lift the arms with dumbbells in front of you at chest level (palms should be facing each other). Squat, keeping knees inside. Sinking down, divorce hands with dumbbells in hand, setting the stage for the elbows slightly behind and rounding them up so that the hand behind his back is not wrapped. If you do not have the strength to perform well all the repetition, as you can do, the other squat work out, his arms along the body. Perform 3-4 sets of 12 times.
Elbow - to the chest
Exercise for working out the muscles thighs, buttocks and abdomen.
Stand with your feet shoulder width apart. Hands with dumbbells bend and lift the shoulders. Alternately lift your knees to your elbows (knee does not send one elbow, and in the middle between them).
Do 3-5 sets of 20 times (10 times each leg).
Lifting the heel
Exercise for the back of the thigh.
Gymnastics posture stick to 10 exercises for the back, legs and press
Stand facing the chair, slightly lean, lean back in his hands. Hold a dumbbell between the thigh and shin of one leg. Bends that leg back, trying to raise the heel as high as possible. Next knee is not a conclusion, end the movement at the level of the supporting leg. Do not move the lower back during the exercise, keep your stomach in, and tense.
Do 10-15 reps and switch legs. Perform 3-4 sets.
Crossing in front of chest
This is an exercise for the muscles of the chest and back is particularly useful for women. Men can replace it with pushups.
Stand up straight, bend your hands with dumbbells in front of you. Palms "look" down, knuckles touching. Spread the elbows to the sides, leads them behind his back, and much straightening (but so that the brush is not left behind). Thus it is necessary to reduce the power of the blade. Again, bend your arms and connect them so that the brush has reached one hand up to the elbow the other. Then flatten.
Repeat 10-12 times, making sure that the top provided alternately one or the other hand.
Do 3-4 sets.
Do you want to burn fat in problem areas, to tighten the stomach or make wider shoulders? No matter you are a man or a woman.
Exercises with additional weights |
Ideal to have dumbbells of different weights (for example, 1, 3, 5 and 10 kg) or buy patterned where one handle (neck) can be screwed several different disks. However, if you run a sports shop once, it does not matter. Dumbbells can be replaced with plastic bottles or cans with water, sand bags or conventional shopping bags in which to put pre-kilogram bags of sugar or cereals.
This complex is suitable enough trained, trained people, for beginners it can be heavy. It is desirable to perform exercises 3-6 times a week for 30-40 minutes. Ideal to have dumbbells of different weights (for example, 1, 3, 5 and 10 kg) or buy patterned where one handle (neck) can be screwed several different disks. However, if you run a sports shop once, it does not matter. Dumbbells can be replaced with plastic bottles or cans with water, sand bags or conventional shopping bags in which to put pre-kilogram bags of sugar or cereals.
Lunges forward
Effective exercise for the thighs and buttocks. If you execute it with the weights in your hands, it will further strengthen the load on the lower abdomen and waist area. And if his hands still and do motion, strengthen muscles, shoulders and back. Stand with your feet hip width, hands with dumbbells omitted along the body. Shoulders straighten see in front of you, do not lower your head. Make a rather wide step forward. Squat, bending both legs. Knee legs left behind, point to the floor. Sock advanced forward leg must stay ahead of the knee. At the same time lift the arms with dumbbells to your shoulders (palms "look" forward). Men can complicate exercise - lifting the arms with dumbbells to your shoulders, then straighten them up. This will add to the burden on the shoulders.
Lifting the legs to the side
Lead feet a good way to tone the muscles of the thighs. Weights in his hands make us put more effort to keep the balance, and it improves the waist. Arm movements will add to the burden on the shoulders and stomach.
Stand up for the previous exercise. Take one leg severely in the direction of not turning up sock. Lift it as high as possible. For the stability of the supporting leg slightly bent and distribute body weight across the foot (do not try to stand on the toes!). You may want to complicate exercise while diverting leg lift dumbbells to the sides to shoulder level. Squats with legs wide apart (plies) - an effective way to strengthen the muscles of the buttocks and inner thighs. Because of the complication in the hands of the need to make greater efforts to keep balance, so that the best stomach tightened. If you move your hands to increase the load on the muscles of the chest.
Widely arrange legs expand socks in hand, lift the arms with dumbbells in front of you at chest level (palms should be facing each other). Squat, keeping knees inside. Sinking down, divorce hands with dumbbells in hand, setting the stage for the elbows slightly behind and rounding them up so that the hand behind his back is not wrapped. If you do not have the strength to perform well all the repetition, as you can do, the other squat work out, his arms along the body. Perform 3-4 sets of 12 times.
Elbow - to the chest
Exercise for working out the muscles thighs, buttocks and abdomen.
Stand with your feet shoulder width apart. Hands with dumbbells bend and lift the shoulders. Alternately lift your knees to your elbows (knee does not send one elbow, and in the middle between them).
Do 3-5 sets of 20 times (10 times each leg).
Lifting the heel
Exercise for the back of the thigh.
Gymnastics posture stick to 10 exercises for the back, legs and press
Stand facing the chair, slightly lean, lean back in his hands. Hold a dumbbell between the thigh and shin of one leg. Bends that leg back, trying to raise the heel as high as possible. Next knee is not a conclusion, end the movement at the level of the supporting leg. Do not move the lower back during the exercise, keep your stomach in, and tense.
Do 10-15 reps and switch legs. Perform 3-4 sets.
Crossing in front of chest
This is an exercise for the muscles of the chest and back is particularly useful for women. Men can replace it with pushups.
Stand up straight, bend your hands with dumbbells in front of you. Palms "look" down, knuckles touching. Spread the elbows to the sides, leads them behind his back, and much straightening (but so that the brush is not left behind). Thus it is necessary to reduce the power of the blade. Again, bend your arms and connect them so that the brush has reached one hand up to the elbow the other. Then flatten.
Repeat 10-12 times, making sure that the top provided alternately one or the other hand.
Do 3-4 sets.