You will need
- - rod;
- - dumbbell;
- - the crossbar.
Do pullups on the crossbar, to achieve the development of muscles. This exercise is difficult to replace by any other. After all, to catch up not only in the gym but also in the yard, and home.
Grab the bar with your hands, the distance between your hands slightly wider than shoulders. Palms face yourself. Hang, slightly bent legs. Bend at the waist and keep blades. Slowly pull your elbows to your body and rise up until touching the chin bar. Then slowly lower yourself down. Don't relax your back and not polysite freely on hand. This can lead to injury of the muscles of the triceps.
To create a slim waist needs study not only the abdominal muscles, you need to create a so-called muscular corset. The perfect exercise for the core muscles remains smooth. This isometric exercise should be perform daily for 1-2 minutes.
Take the position of the push-up position on elbows. Elbows place strictly under the shoulder joints. Rest on the floor socks feet. Due to the tension in the muscles of the body hold the body absolutely straight from head to toe. Keep your back straight, as if it is pressed to a flat Board. The lower back is in any case not gigibyte not prohibite. Tighten your buttocks. Hold this position for about a minute.
Pick up a heavy barbell. Stand straight with hands over the bar freely lowered along the body. Not changing position of hands and keeping your back straight, raise your shoulders up as if trying to reach them from ear to ear. Slowly lower them down, feel the muscles stretch under the weight of the rod. Do three sets of 5-8 repetitions. This exercise focused on the development of the deltoid muscle.
Stand straight with feet shoulder width apart. Pick up a barbell. Hands are freely lowered along the body. Raise the barbell up by bending your elbows. At the top the rod should be as close as possible to the shoulders, hold for a few seconds and slowly lower the barbell to the starting position. The lifting of the weight focused on the development of shoulders and biceps. You can perform this exercise using dumbbells.
Working on the most recognizable signs of the male silhouette, do not forget that 80% of women most erotic part of the male body is called buttocks. Be sure to add in a workout of squats. This will enable you to simultaneously strengthen all the muscles of the legs and buttocks.
To create a slim waist does not fit this exercise as inclinations in the parties with the weights. Working with weights makes the muscles more volume. This will cause your waist will become wider than it was.
Advice 2: How to make a beautiful figure
Every girl dreams to have a perfect figure. But in order for this dream to turn into reality, you need not only exercise, to massage, to comply with the diet, but first and foremost, start to follow a healthy lifestyle.
You will need
- Physical exercise, dance classes, making the correct diet, caring for body, massage, a sauna.
To figure has always been beautiful, you need to constantly keep your muscles and skin toned. This requires fitness classes. Fitness girl can choose the training program that is suitable for solving its problems with the figure. Regular exercise will help to get the press, relief on the limbs, learn to move well. Water aerobics is a good way to burn fat and eliminate cellulite.
Also a good way to improve your figure are considered dance classes. Belly dancing can help you to adjust the belly – make it more flat. Girls who want to make the hips more supple, suitable for Latin dances. Well, ballroom dancing will improve your posture and teach you to move gracefully.
To make the figure beautiful and will help SPA treatments. The use of mineral water, sea water, muds, salts and healing herbs, will help to get rid of cellulite, make skin more soft and supple.
A visit to the baths with the procedure of anti-cellulite massage, it helps to improve the shape. However, this method is only useful for those who do not have contraindications to the baths and saunas.
If you want to make a beautiful figure, without dietary restrictions is not enough. You need to think carefully about the diet, it is best to eliminate all the fat, sweet, starchy foods and spicy. Also, you need to give up eating for the night.
Most importantly you must believe that you are beautiful and you have a wonderful figure, then keep your look in perfect condition will be much easier and more pleasant.
In order that the figure was beautiful, you need to combine exercise with proper nutrition, and love their appearance.