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3 best exercises for perfect priests
Beautiful figure can not be imagined without rounded, but tighten the buttocks. And not necessarily go to the gym, because you can work on them at home. All you need - a couple of dumbbells (or books), yoga mat and an overwhelming desire to be better.
In this article Website publishes a set of exercises from fitness trainer Angela Lee, who developed a lesson plan by as much as 30 days.
Plan
The numbers at the top of the graph represent the number of sit-ups, you need to do one repetition.
Every day, perform 3 sets of 2-3 minutes with a minute break after each. That is the whole exercise should not last longer than 11 minutes. And do not miss days of rest: the muscles need time to recover.
Exercise № 1. Bazovoe
This is actually the usual sit-ups. Put his feet shoulder-width apart, keep your back straight and squat, arms stretched forward. The main thing - to find the right balance and rely entirely on the whole foot rather than its individual parts.
Professional advice: «During the lessons Focus on the movement of their pelvic bones. It is important not to lean forward, keep your eye on the level of the hands, stand up straight and keep your chest open ».
Exercise № 2. On gantelyami
Stand straight, feet slightly arrange the wider than shoulder-width apart. Back straight. In each hand holding a dumbbell. Feet should be placed so that the knees do not "looked" at the toes.
Professional advice: «Start with the use of light, dvuhkilogrammovy dumbbells. After the transition to three-and chetyrehkilogrammovye. If you feel extreme fatigue after a couple of repetitions, slowly lower the dumbbells to the floor and use a little less weight ».
Exercise № 3. Slozhnoe
Stand with your feet must be placed a little wider than shoulder width. Back straight. Hands behind your head, your fingers are locked in the castle. Make sure your knees are not in line with the toes.
Professional advice: «Do not rest your hands on your head, do not lean forward. The body should be flat, and in the classroom, you have to feel how the muscles of the back. Elbows should be routed so that they are not in your field of peripheral vision ».
According to the materials: lifter
via lifter.com.ua/
In this article Website publishes a set of exercises from fitness trainer Angela Lee, who developed a lesson plan by as much as 30 days.
Plan
The numbers at the top of the graph represent the number of sit-ups, you need to do one repetition.
Every day, perform 3 sets of 2-3 minutes with a minute break after each. That is the whole exercise should not last longer than 11 minutes. And do not miss days of rest: the muscles need time to recover.
Exercise № 1. Bazovoe
This is actually the usual sit-ups. Put his feet shoulder-width apart, keep your back straight and squat, arms stretched forward. The main thing - to find the right balance and rely entirely on the whole foot rather than its individual parts.
Professional advice: «During the lessons Focus on the movement of their pelvic bones. It is important not to lean forward, keep your eye on the level of the hands, stand up straight and keep your chest open ».
Exercise № 2. On gantelyami
Stand straight, feet slightly arrange the wider than shoulder-width apart. Back straight. In each hand holding a dumbbell. Feet should be placed so that the knees do not "looked" at the toes.
Professional advice: «Start with the use of light, dvuhkilogrammovy dumbbells. After the transition to three-and chetyrehkilogrammovye. If you feel extreme fatigue after a couple of repetitions, slowly lower the dumbbells to the floor and use a little less weight ».
Exercise № 3. Slozhnoe
Stand with your feet must be placed a little wider than shoulder width. Back straight. Hands behind your head, your fingers are locked in the castle. Make sure your knees are not in line with the toes.
Professional advice: «Do not rest your hands on your head, do not lean forward. The body should be flat, and in the classroom, you have to feel how the muscles of the back. Elbows should be routed so that they are not in your field of peripheral vision ».
According to the materials: lifter
via lifter.com.ua/
