Exercise allows you to not only lose weight and keep yourself in good shape, but also give the body a spectacular shape: build muscle, get rid of saggy skin, strengthen the figure.
In the article we will consider three sets of training aimed at different muscle groups: simple exercises for the muscles of the hands, buttocks and lower back. These classes, subject to technology, will achieve quick results even for beginners. They are carried out 2-3 times a week. Untrained begin with once a week.
Arm exercises
In all sports training programs, the muscles in the hands are pumped up, mainly with the help of dumbbells - this is the most effective and fastest way. But for it to work, you need to know how to do these exercises correctly.
The main rule is to start with a minimum load. At the first stage of training, exercises should be done just a few times with lightweight dumbbells (for women from 0.5 kg, for men from 2 kg).
Before you begin, stand up and take a deep breath while you pull up, and exhale deeply. The first method is performed while standing, legs should be placed at shoulder level. Hands rise up and fall to shoulder level, elbows should be directed at this moment in different directions. And so 10 times. Over time, the load increases up to 40 times, but you need to take breaks (instead of resting, you should perform another, equally simple exercise or do a warm-up, take a breath).
The following method will pump another muscle group of the arm. It is performed while sitting, and this will require 2 kg dumbbells. The elbow rests on the leg, the dumbbell when lifting should touch the shoulder. Do not extend your arm fully. Do 8 times (for women) or 10 (for men). Increase the load up to 30 times intermittently.
These exercises for the muscles of the hands are aimed at strengthening the well-known triceps and biceps. 2 months of such training and your hands will take on the necessary shape, become stronger.
In order not to have to buy dumbbells of different weights, both of these exercises will replace the following. In a standing position, arms extended to the sides are bent at the elbow (dumbbell weighing 1 kg). For women, this is a more difficult exercise, therefore it should be increased from 8 times to 20. For men - from 10 to 30.
Butt muscle exercises
Quickly tighten the buttocks, strengthen the muscles will allow the following 2 exercises.
Get on all fours. Stretch one leg back and from this position begin to bend at the knee. Do not bend your leg completely. Do not make this exercise jerky. Each muscle must tighten. Keep your back straight (do not bend). It is performed 5-6 times for each leg.
To proceed to the next exercise, stretch from the rack on all fours (body back, arms outstretched in front of you, pressing against the floor with your chest).
Standing in the same position, change the position of the hands: bend them at the elbows (the lower part of the arm will be pressed to the floor). From this position, stretch the leg back, then bend at the knee 90 degrees, i.e. perpendicular to the floor. From this position, lift your leg up. It will be difficult, but over time it will be easier for you. Lift up a few times. Then with the other leg.
These exercises are performed a couple of times a week for a sufficiently lasting effect for 2 months.
Lumbar Exercise
Low back pain is the most common problem. Strengthening these muscles will help to avoid overloading the lower back, reduce the negative effects of a sedentary lifestyle and active physical activity “on legs”.
Lying on your back, lift both outstretched legs up, hold them in a position perpendicular to the floor, and so on several times. Lying on your stomach, bend your arms at your elbows, fold your hands on top of each other (they will be at the level of your forehead), put your head on them. From a lying position, slightly lift the upper part of the body from the floor so that only the lower back muscles work. Over time, you can complicate the exercise by rising from the floor and turning the body (again, bending in the lower back), first in one direction with a delay in the middle, immediately in the other, then dropping completely to the floor. And so 5-6 times.
Over time, these exercises for the muscles of the hands, buttocks and lower back can be supplemented (or replaced) by more complex ones. For example, to strengthen the back muscles (not only the lower ones in the lower back), you can work out with a barbell. For starters, not too heavy. For the muscles in the arms, take heavier dumbbells and complicate the exercises: raise arms not from above to shoulder level, but from below to shoulder level, but on an outstretched arm and already in a sitting position.