Each of these exercises affect several different muscle groups, which means that you will achieve much less exercise.
Exercises that bring you great for slimming and tightening the whole body, especially the critical points on the body – the abdomen, buttocks, upper arms and thighs.
Repeat this exercise three to four times a week, leaving a day between each workout to help the body rest. Each of these exercises affect several different muscle groups, which means that you will achieve much less exercise. After each exercise session to rest 30-60 seconds.
The squat in stretching
Excellent for the quadriceps, hamstrings staržnu, glutes, abs and shoulders.
A. Stand upright with feet shoulder-width apart. The elbows are bent, and hands are at shoulder height hold weights of 1 or 1.5 kg, palms facing forward. Squat down (make sure your knees do not pass over the toes) and hold a pose two-trisekunde.
B. Then, the movement controlled stretch and stretch your whole body and arms are now outstretched above your head. Return to starting position. Do three sets of 15 repetitions.
Biceps curls on one leg
Great for back, shoulders, biceps, abs, kvardicepse, the hamstrings and glutes.
A. Stand facing administrative chair, holding weights in your hands. Lean forward so your back is stretched out and flat, almost parallel with the ground. Rely on the right hand seat. Extend your left arm toward the ground, palm facing the body and lift the left leg stretched behind him, so your bodylooks like the letter T.
B. Slowly bend your elbow and lift the dumbbell until your upper arms are outstretched not harmonize with the rest of the body. Hold the pose for two seconds, then lower the weight. Do 15 repetitions and then switch sides and repeat. This is one set, make it three.
Stepping on the bench with curl
Excellent for the quadriceps, hamstrings, glutes, abs and biceps.
A left foot on the bench or step stool. In the hands of your weights.
B. With weight on left foot, lift up on the bench and then lift your right leg until the thigh comes into the plane with the ground.Simultaneously lift weights chest. Return to starting position. Do 15 repetitions, and then replace your hand and repeat. This is one set, make it three.
Great for abs, back and shoulders.
A. Lie on the ground on your stomach, your feet are connected. Keeping your forearms on the ground, lift the middle part of the body (abdomen, hips and Strážnice), and lift the toe, and take a low plank (plank) position.Make sure that your butt does not “protrude” in the air, the body must be straight.
B. Inhale while raising the hips in the air until your body comes in a reverse V position.Stay by two to three seconds, then slowly return to plank position. Do three sets of 15 repetitions.
Great for the hips, glutes, quadriceps, hamstrings and abs.
A. Stand upright with feet hip-width. Hands on hips. Then the left foot step diagonally so the right side and back and cross behind right foot, bend your knees (like the bow), and extend your left arm toward the ground on the outside of your right foot.
B. Go back to the starting position. Do 15 repetitions, then switch sides and repeat.This is one set, make it three.