As tighten the abdomen and thigh, so that the figure was fashioned to any clothing looked like a brand to stay on the beach did not cause the desire to dig in the sand and his own reflection in the mirror pleasing to the eye?The answer is clear: doing sports!
Here are some exercises to help those who want to get a tight stomach and hips.It is not complex, it is the individual exercises that can be included in the morning exercises.
Exercise for buttocks and thighs:
Ip- Get on your knees.Lower your buttocks on your heels.Tighten your thighs and buttocks, abdomen retract and push the pelvis forward in order to reach the starting position.The hands can be kept on the belt.Later, when you will not be so hard to do this exercise, keep your hands behind your head, elbows should be at the same time apart.You should not just raise your buttocks to the heels, namely to push them, that is, first comes the pelvis forward, then the thighs, and then the body.Housing in this line.Dropping on the heels, do not relax or hips, not the buttocks.
second exercise is also aimed at strengthening the muscles of the thighs and buttocks:
Ip- also.Slightly lift your buttocks on your heels (5-10 centimeters, no more) and follow the rotational movement of the buttocks so if you want them to draw a circle whose center is your heels.Ten laps clockwise, ten - counterclockwise.Do not forget that the hip and buttocks tense, stomach in, and the body straight.The hands in this exercise from the beginning of training should be kept behind the head.Make sure that your elbows are out to the sides.
third exercise - is the answer to the question of how to tighten the abdomen and thigh, and it is equally effective for both muscle groups:
Ip- Lie on your back, legs, squeeze knees, feet rest on the floor.Knees are brought together, feet too.Hands free to lie on the floor at your sides.Slowly lift the pelvis and lumbar body up, while the blades are pressed to the floor.Just slowly lower to the starting position.Again, do not forget about the fact that the thighs and buttocks are strained, and the stomach retracted.Exercise repeat 10 times.After completing it, push your knees to your chest, clasp their hands and a little lie down in a position to relax.
This exercise can be complicated, to put a stop one foot to the other knee.In this case, the body lifts are performed alternately in series, first one, then on the other foot.
Please note that these exercises are performed after the workout.By performing them, you should feel tension in the muscles, only then they will be effective.
Articles Source: shkolazhizni.ru
