Bashny.Net
How to return to its former shape after childbirth: the secret of weight loss of the mother of 6 children.
Bashny.Net
Quite often, women gain weight after giving birth, losing its former shape and completely stop a trace. But do not forget about his beloved. So how do you regain a slim figure? This will help you fitness. Exercise will increase your metabolism, you will feel confident and relaxed. Remember that after childbirth can not experiment with rigid diets and strenuous exercise. Results can only be achieved through a balanced diet and regular exercise.
If your stomach after giving birth has become flabby and sagging, you can help the next exercise. Lie down on the floor and bend your knees, your feet should rest on the floor. Then begins to rise pelvis. Perform each exercise slowly, with a delay of a few seconds at the end point. You can combine this exercise with the "vacuum". Get on your knees, exhale and gather in the stomach. Stay in this position for half a minute.
And the following exercises you will be able to easily replace trips to the gym. Between these three days complexes need to do a 24-hour break.
Day 1
Start with a little warm-up the muscles. To do this, break dance. After it can proceed to the main part of the training.
Stand up straight and raised at the toe of one foot, then the other. Repeat this exercise 25 times on each leg. Do this exercise at a rapid pace.
The slopes. Put your feet shoulder width apart and straighten your back. Make a smooth tilt and touch the floor with your fingertips, not looking up from his heels. Your knees should be bent. Do 3 sets of 15 such slopes. An alternative to this exercise can be squats on one leg with the support.
Lunges. Slow steps put forward the front foot so that the fold of the knee was 90 °, while the lower leg is also bent knee and stretches to the floor. Do not touch them the floor, because the exercise will lose its effectiveness. Do 3 sets of 15 lunges on each leg.
Extensor legs. Lie down on your back, bend your knees, your feet should be pressed to the floor. Slowly raise your legs and hold them in this position for 3-4 seconds. Lower your legs to the starting position. Do 3 sets.
Mahi feet. Lie down on your side. Bend your knees slightly. Raised the upper leg and hold it in this position for 2-3 seconds. Do 2 sets of 15 swings on each leg.
Twisting. Lie down on the floor, bend your knees. Feet should be pressed to the floor, his hands folded on his stomach. Rip his head for a few seconds and the blades off the floor and then returns to its original position. Do 3 sets of 15 repetitions.
Completed the first training day dancing.
Day 2
On the second day the load is increased - need to use weights. You can take a water bottle. Start the day with a dance workout.
Push-ups. Put Your socks on the floor, hands shoulder-width apart, torso straight. Slowly tyanis the floor up to touch the breast as soon as possible and take a starting position. Descends on inspiration, get up on the exhale. Do 3-4 sets.
Mixing hand. Lie down on the floor, take weights and arms to the side. The hands should form a parallel with the line of the shoulders. Then, bend the elbows and smooth motion reduces their chest. Do 3-4 sets of 10-15 exercises.
Show of hands. Stand up straight, take a dumbbell and raise your hands, palms down slowly. Do 3-4 sets of 10-15 repetitions on each hand.
Squats. Lean hands on the seat of a chair that stands behind you. Keeping your knees at an angle of 45 °. Perform squats. Do 3-4 sets of 10-12 squats.
Twisting. Lie down on the floor, bend your knees. Feet should be pressed to the floor, his hands folded on his stomach. Rip his head for a few seconds and the blades off the floor and then returns to its original position. Do 3 sets of 15 repetitions.
Completed the second training day dancing.
Day 3
Impart 10 minutes of dancing and starts the set of exercises.
Strengthening the back. Lie down on your stomach. The trunk should be straight. Tear off the floor chest, right arm and left leg. Stay in this position for 5-7 seconds. Then a couple of change - left hand and right leg. Hands and feet should be straight and stretched. Do 3-4 sets of 10-15 stretching.
Breeding hands. This exercise is performed on a chair. Stretch your legs and lean forward to touch the breast thighs. In the hands of dumbbells or other weights. In this position, spreads his arms to the sides so that the blades came together at the back. Delayed by one by hand and returns to its original position. Do 3-4 sets of 12-15 times.
The rise of the biceps. For this exercise you will need 2 dumbbells and assistant. Get up to face him, bend your elbows. Ask your assistant to put it on your palm. His task - to create a counterweight when you are flexion and extension arm. Do 3-4 sets of 10-14 times.
Complete the third training day dancing.
That's all. Now you just need to repeat these exercises regularly and you do not even have time to notice how you come back to your form and go the extra inches.
Your girlfriend recently got offspring? So I tell them about this miracle workout!
via takprosto cc
If your stomach after giving birth has become flabby and sagging, you can help the next exercise. Lie down on the floor and bend your knees, your feet should rest on the floor. Then begins to rise pelvis. Perform each exercise slowly, with a delay of a few seconds at the end point. You can combine this exercise with the "vacuum". Get on your knees, exhale and gather in the stomach. Stay in this position for half a minute.
And the following exercises you will be able to easily replace trips to the gym. Between these three days complexes need to do a 24-hour break.
Day 1
Start with a little warm-up the muscles. To do this, break dance. After it can proceed to the main part of the training.
Stand up straight and raised at the toe of one foot, then the other. Repeat this exercise 25 times on each leg. Do this exercise at a rapid pace.
The slopes. Put your feet shoulder width apart and straighten your back. Make a smooth tilt and touch the floor with your fingertips, not looking up from his heels. Your knees should be bent. Do 3 sets of 15 such slopes. An alternative to this exercise can be squats on one leg with the support.
Lunges. Slow steps put forward the front foot so that the fold of the knee was 90 °, while the lower leg is also bent knee and stretches to the floor. Do not touch them the floor, because the exercise will lose its effectiveness. Do 3 sets of 15 lunges on each leg.
Extensor legs. Lie down on your back, bend your knees, your feet should be pressed to the floor. Slowly raise your legs and hold them in this position for 3-4 seconds. Lower your legs to the starting position. Do 3 sets.
Mahi feet. Lie down on your side. Bend your knees slightly. Raised the upper leg and hold it in this position for 2-3 seconds. Do 2 sets of 15 swings on each leg.
Twisting. Lie down on the floor, bend your knees. Feet should be pressed to the floor, his hands folded on his stomach. Rip his head for a few seconds and the blades off the floor and then returns to its original position. Do 3 sets of 15 repetitions.
Completed the first training day dancing.
Day 2
On the second day the load is increased - need to use weights. You can take a water bottle. Start the day with a dance workout.
Push-ups. Put Your socks on the floor, hands shoulder-width apart, torso straight. Slowly tyanis the floor up to touch the breast as soon as possible and take a starting position. Descends on inspiration, get up on the exhale. Do 3-4 sets.
Mixing hand. Lie down on the floor, take weights and arms to the side. The hands should form a parallel with the line of the shoulders. Then, bend the elbows and smooth motion reduces their chest. Do 3-4 sets of 10-15 exercises.
Show of hands. Stand up straight, take a dumbbell and raise your hands, palms down slowly. Do 3-4 sets of 10-15 repetitions on each hand.
Squats. Lean hands on the seat of a chair that stands behind you. Keeping your knees at an angle of 45 °. Perform squats. Do 3-4 sets of 10-12 squats.
Twisting. Lie down on the floor, bend your knees. Feet should be pressed to the floor, his hands folded on his stomach. Rip his head for a few seconds and the blades off the floor and then returns to its original position. Do 3 sets of 15 repetitions.
Completed the second training day dancing.
Day 3
Impart 10 minutes of dancing and starts the set of exercises.
Strengthening the back. Lie down on your stomach. The trunk should be straight. Tear off the floor chest, right arm and left leg. Stay in this position for 5-7 seconds. Then a couple of change - left hand and right leg. Hands and feet should be straight and stretched. Do 3-4 sets of 10-15 stretching.
Breeding hands. This exercise is performed on a chair. Stretch your legs and lean forward to touch the breast thighs. In the hands of dumbbells or other weights. In this position, spreads his arms to the sides so that the blades came together at the back. Delayed by one by hand and returns to its original position. Do 3-4 sets of 12-15 times.
The rise of the biceps. For this exercise you will need 2 dumbbells and assistant. Get up to face him, bend your elbows. Ask your assistant to put it on your palm. His task - to create a counterweight when you are flexion and extension arm. Do 3-4 sets of 10-14 times.
Complete the third training day dancing.
That's all. Now you just need to repeat these exercises regularly and you do not even have time to notice how you come back to your form and go the extra inches.
Your girlfriend recently got offspring? So I tell them about this miracle workout!
via takprosto cc
Tags
See also
How to quickly return the old forms after the birth of a child
Mother of three children told how to lose weight
4 useful advises women on how to lose weight after giving birth
10 women shared their secret to losing weight! Here's how they did it...
How to maintain a slim figure during menopause
34-year-old Alsu looks like a student: the singer shared his secret to losing weight
How not to spoil relations after the birth of a child
How to get old shapes for the summer
The secret of losing weight Maria Poroshina: she has four children, and herself like a fluff
To each his own diet for each zodiac sign. The universe will help to return the old forms!
