The long-awaited summer has come. Preparation for the season of swimsuits is completed, and many are interested in how to maintain the result achieved during the summer vacation period?
This is especially relevant for those girls who recently gave birth to a child like me. Despite the changes in life, you always want to stay feminine, slim and sexual.
My coach has developed an effective set of exercises for me, which allows you to remain in a tone even on vacation. Thanks to this complex of exercises, I can work out the main muscle groups in 20-30 minutes.
1. Tilt standing.
Slopes standing
This exercise includes the muscles of the body, hands and legs.
Source position: legs on the width of the pelvis, the feet parallel to each other, the shoulders are omitted, the blades are reduced. Raise hands up and make tilts to a straight corner in hip joints. It is very important to keep the back strain. We make 15 repetitions.
2. Lateral attacks.
Lateral drops
The exercise allows you to work out the inner surface of the hip and the middle jagged muscles.
Right position: legs are wider than the width of the pelvis, the socks are unfolded into the outer side at an angle of 45 °, the back straight, the shoulders are omitted.
We make deep attacks, carrying weight from one hip to another. Watch your back, do not slouch. We make 30 repetitions.
3. Frontal attacks.
Frontal fees
Many are familiar with this exercise, as it is one of the easiest and most effective for the study of the berries and biceps of the thigh.
Source position: Foot parallel to each other, on the width of the pelvis.
We take the leg back and make the most deeply deposit first right, then with my left foot. Watch your knee does not go out of the finger line. We make 30 repetitions.
4. Plank on straight hand with variable knee tightening.
Planck on straight hands with variable knee tightening
This exercise involves all groups of muscles in the work, but the main focus on the work of the muscles of the press.
Right position: we go out in the bar, palm under the shoulder joints, the foot on the width of the shoulders. We start tightening your knees, alternating them. Do not hurry. It is important to follow the lumbar department, avoiding the deflection! Making 20 repetitions.
5. Lateral plank.
Lateral Planck
This is a static exercise. After him, I feel the tone in the muscles of the waist.
Source position: put on the side, the upper leg we take forward, the bottom - back, put the palm under the shoulder joint, raise the thigh and get up in the lateral bar. Other hand can be transferred to the waist or raise up.
In this position we are static from 15 seconds. I try to increase each training time.
6. Plank on elbows with alternate lifting legs.
Planck on elbows with alternate foot lifting
In this exercise, the muscles of the press and buttocks are actively working.
Source position: We become in the bar, elbows under the shoulder joints, the feet on the pelvis width.
We start tearing alternately from the floor. I pull the leg through the socks, like a string, and raise up to the maximum compression of the buttock. Avoid the deflection in the lower back, it is very important! We make 30 repetitions.
This set of exercises can be repeated 3 times.