It has long been disclosed secret harmony. The main components in the difficult struggle with excess weight - good nutrition, healthy lifestyle, exercise, and strength of will. How to get the perfect body in just 20 minutes a day, and the completion of 10 major exercises.
Maximum efficiency
Fitness trainers recommend exercise regularly in the morning - half an hour after waking up and on an empty stomach. To obtain significant results should not focus on one problem area, and a comprehensive approach to this issue. The aim of the "ideal body" can be achieved when more regular exercises of 10 repetitions for each muscle group. Each exercise should be repeated 15 times in 2-3 sets. After a few months of regular intensive training shoulders become more elegant curves smoother waist, hips, walking with ease and confidence.
Exercises on the neck and chin
Objective: thin neck wrinkles without a double chin.
It fades from the skin of the neck and the presence of the weakness of the appearance of the chin to add more than five years to a woman's age. While other problem areas can be visually mask using a selection of clothing and underwear true corrective, then closed the cervical region, in most cases - is a clear signal to this problem. Squaring the chest, put his hands on her shoulders and try as much as possible pull the neck up, while pushing the fingers on his shoulders. Make sure that your shoulders are not so far removed. Take a breath, count to 10, breathe out. Repeat the exercise 15 times. Relax your body and lower your arms at his sides. The head of the lowest possible level, leaning forward, then make a gradual turn to the left, arch the neck again, and then in the right shoulder and on his chest again. Now repeat the exercise in the opposite direction. Get rid of a double chin help a group of exercises. Place your fist under his chin, and overcome resistance to open your hands and mouth. Repeat the exercise 15 times.
Exercises for the hands
True exaggerated arm muscles and achieve chiseled relief assistance biceps exercises (front muscles) and triceps (back muscles). For this exercise you will need dumbbells weighing 1-2 kg. Take a dumbbell in each hand and stand with your feet shoulder-width apart. Alternately bend your hands to yourself and unbend. Do three sets of 20 times for each arm.
It is used in the following exercise sitting. Sitting on a chair, grab a dumbbell in one hand and slowly begin to bend and unbend it. Repeat the process until you feel tired, then change hands. With one hand, lean on the bench so that the body parallel to the ground. In the other - to take a dumbbell. Flexion and extension arm with dumbbells, make sure to make sure that the upper part of the operating hand, not far from the body.
It is performed another exercise as sitting. Take dumbbells in your hands, bend the elbows to the dumbbells were on the shoulder level. Slowly straighten your hands, lift the dumbbells over your head. At the top and completely straighten elbow joints. Slowly return to starting position. Repeat the exercise 15 times
Exercises to strengthen the chest muscles
In women breast consists primarily of fatty tissue, so every kilogram plus or minus affects the shape and flexibility. With the help of the exercise can not be to make the breast firmer, increasing the size or shape change, because they lack the muscle fibers, but regular exercise helps to strengthen the chest muscles and can lift the breasts. For this exercise, you will need to upper back chair, lie down on the surface, keeping the body on the legs bent. Take in each hand on a dumbbell, straighten them and maintain them. Slowly begin to lower his hands behind his head, as much as possible to the bottom. Taking a deep breath, pull your belly while reducing hands. Return to the starting position, exhale. Do four sets of 12 repetitions
PRESS PERFECT
Objective: flexible stomach.
To achieve the media ideal, it is important to remember that the decrease in deposits in the abdomen, in addition to exercise, helps reduce calories. Drink plenty of water, and give up bad eating habits - fast food, sweets and bakery products, and start the exercise on the press. Lie on your back and bend your knees and feet placed together, hands tied in the castle in the back. Body lift on the knees and slightly raise the shoulder blades off the floor. And so must the thread remains in place. Repeat 30 times in three sets. Lying on your back, bend your knees and lift the hips so that it becomes vertical to the floor, it should hand stretches along the body. Effort lower abdominal muscles, pull your knees toward his chest and hips, the pelvis and the full lifting of the land. Repeat 30 times in three sets.
Exercises waist
Objective: small waist, visually emphasizes femininity.
Helps slopes properly executed effectively to get rid of excess cm in the middle. Togetherness in the palm, and slowly make leaning in different directions. Keep an eye on him - it should be smooth, and should be carefully cliffs along the sidelines of the feet. Make two passes for 15 workouts.
In this exercise - leaning back and forth. Put your hands on your waist, stand up straight, and should be submitted shoulder width. Breathing slowly and bend forward with a flat back, stay in this position for a few seconds and return to starting position and make the waist bending backwards, and then close it again. Make 2 approach to 15 exercises.
The practice of "mill". Take a stand inclined, you must have legs straight, straight back. Start pointing like a mill, in different directions. At the same time, it should be one hand closer to the station, and the second - high above his head in an upright position. Make exercise in two passes for 15 swings each hand.
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