12 Exercises quickly to shape up — 2

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Arrival of spring puzzles women with the new purpose – to create to itself ideal forms by a summer season.
Every year when the spring sun becomes brighter and warm days are closer and closer, residents of big cities think more and more of how they will look in light summer clothes and how to remove the hated fat which is saved up during the winter.
Some people, especially women, resort to express methods - go on a rigid diet which promises stunning result for short term. However such way of reduction of in a form can do more harm to an organism and not only will not provide the necessary effect, but will yield the return result or will provoke serious diseases.


Long ago it is proved by many specialists in a healthy lifestyle that the best way to put a body in order and to support an organism in a tone is sports activities together with healthy nutrition. If to make the plan of reduction of in a form, then it has to look so:

Step 1. Regular trainings by sport. We do not understand daily occupations as regularity at all - they will exhaust and exhaust the organism which was tired during the winter and of the shortage of the sun and vitamins. 2-3 times a week with average intensity are enough to be engaged.
It is important also that loading was picked correctly up to your level of readiness.

Step 2. The organism has to receive not only regular physical activity, but also the balanced food which will give energy to muscles and will help to burn excess fat.
So, prior to trainings (at least for an hour) it is better to eat food rich with carbohydrates, and after - proteins.
During the day food has to be regular (3-5 times), portions moderate, and the products containing fats, sugar, caffeine are minimized.
It is necessary to remember also hydrobalance of an organism: during the trainings do not forget to drink water, and during the day to drink not less than 2 liters.

The program of reduction of a body in a form is happy is simple, however often it is difficult to person to force itself to begin to take care of the own life. Therefore I present you already ready set of exercises developed by the professional coach to shape up.
We already sorted the first part here: 12 exercises quickly to shape up — 1
We start the second part of exercises...

Side attack

That's right!

You hold a thorax directly.
Transfer weight by means of average department of foot and a heel aside.
Do the deepest attack.

Incorrectly

Knees are pushed forward for toes.

Squat with a jump

That's right!

Execute squat, hips are parallel to a floor.
You hold a thorax directly.
In a hand squat directly before you, in a jump push out hands back.
Jump most high.
Jump on an exhalation.
Softly land.

Incorrectly

Knees are pushed forward for toes.
Transfer of weight on toes in a squat.

Attack with a jump

That's right!

Front knee at an angle 90 °.
The deepest attack, back knee does not concern a floor.
Vertical torso.
Weight is evenly distributed between a front and hind leg.
The jump for change of a position of legs — a front leg leaves back, a hind leg — forward.
Coordinate the movements of hands — the front hand moves forward, the opposite leg does attack back.
Softly land.

Incorrectly

The knee touches a floor.

Simplification

Do not jump — just do usual attacks.

Draft on one leg

That's right!

Equal back.
The abdominal tension is intense.
Weight is evenly distributed on a supporting leg.
Bend, raise one leg to the level of hips back, toes are directed down.
As much as possible bend.
Return to vertical position by means of a popliteal sinew (behind) a supporting leg.
The head in neutral situation.

Incorrectly

To bend to a floor as it leads to rounding of a back. Instead focus on flatness of a back and the center of balance around hips.
To concern a floor.
To change legs during exercise performance.

Return attack

That's right!

The beginning in a direct standing position.
Step one leg back.
You hold a front knee at an angle 90 °.
You hold a breast exactly and directly.
Distribute weight evenly between a front and hind leg.
The back knee slightly touches a floor.
Emphasis on a front heel when you get up.
Coordinate the movements of hands, the front hand moves forward, and the opposite leg does attack back.

Incorrectly

To transfer weight to a front leg and toes.
The knee is pushed forward for toes.
The knee leaves inside.

Exit in a level on hands

That's right!

Direct legs.
Equal back.
Be bent and put hands on a floor before yourself.
Muscles of an abdominal tension are strained when you on hands pass into a level position, and then move back to a standing position.
Hips as it is possible above, heels are pressed to a floor upon transition to a level and back.

Incorrectly

Hands leave further a push-up position.
Hips sag below a neutral position.
Rocking in the parties.
Shoulders move to ears up.

Simplification

Slightly bend legs in knees if to you it is difficult. The flexibility is developed over time, the purpose — direct legs.


Die, but make – it is incorrect. The organism has to enter smoothly loading to gain due effect. We are not athletes who need to gather peak of a form and have to remember that the healthy lifestyle is a regular systematic process.
It is better to be engaged all the time and according to the lights.

But you should not forget that occupations alone in the hall will not allow to achieve the necessary result. The main thing in fitness is a balance between exercises and healthy nutrition.
Before we start healthy nutrition, it is necessary to develop the program. It is impossible after yesterday when we ate salads and cakes, today to throw everything, to begin to eat or go properly on some diet. The organism will not apprehend it, it is possible to receive negative results. Therefore, as well as in occupations there has to be a fruitful preparation, also and in food it is necessary to enter the mode gradually.
***
The most important that needs to be remembered during the occupations – the result of your work will be visible only in 2–3 months. You should not wait that after the first training on your stomach press cubes will appear.
Nutritionists confirm: norm loss from 500 grams to 2 kilograms of excess weight a week is considered.
In a pursuit of an ideal body to remember the main thing that ahead of you hard work waits. But when you will see result, namely the tightened body, you will be sure that all efforts are done not in vain.
You can make a full-fledged training of these 12 exercises. Carry out them regularly, and the effect will not keep itself waiting long!