6 simple exercises for a perfect figure for every day
Many people think that the more painful physical exercises are, the faster they will help us regain shape. But truly effective gymnastics should not serve as a retribution for happy hours of relaxation - it should bring joy and confidence, and not leave us exhausted. A simple and pleasant load on key muscle groups will help tone the whole body. And even if the muscles get tired (especially the first time), in general, the feeling of such a charge should be the most positive. Be sure to consult your doctor before starting regular exercise.
You will need a chair as a support, as well as two 1.5 kg dumbbells or 1.5 liter bottles filled with water. If you think that the load is insufficient, fill the bottles with sand instead of water.
Duration Perform each exercise for a beautiful figure 15 times with your right and left foot. For maximum effect, try to do exercises every day for 10 minutes or 20 minutes every other day.
How to do the exercises? Slowly and smoothly, without jerking. Try not to overstrain your muscles. Take short breaks. Breathe evenly and deeply.
10 MINUTE CHARGE EVERY DAY
Strengthen the hips and buttocks
Place your feet shoulder-width apart and hold the dumbbells in both hands. Make a deep lunge with one foot forward, while keeping your back straight, and hands should be directed vertically down. The thigh of the leg you are lunging on should be parallel to the floor.
Strengthen your hips
Stand about one step from the chair. Bend over and grasp the back with both hands. Keep your arms and back straight. Lift your right leg to the side as high as you can. Lower and, without touching the floor, repeat the exercise.
Strengthen your back
Stand a meter away from the chair and hold the dumbbell in your right hand. Lunge forward with your left foot, bend it at the knee and grasp the back of the chair with your left hand. Bend your right arm at the elbow at the same time. Repeat
Strengthen your biceps
Stand straight, feet shoulder width apart. Lower your arms with dumbbells vertically down. Pull the right ankle to the left knee. Then slowly pull the dumbbells to your shoulders. Return to starting position and repeat. Hand exercises for women.
Fortify your calves
Put your hands on the waist, throw the right foot behind the left ankle. Keep your back straight and squat slowly on your left leg. The abdominal muscles should be tensed. Change legs and repeat.
Tighten your belly
Lie on your back, arms crossed behind your head and legs straight. Then pull the left elbow to the right knee. Return to starting position and repeat on the other side. Perform exercises for morning exercises slowly and at the same time rhythmically.