The secret of a flat belly and beautiful posture
'28.08.2017'
The purpose of the cycle of these publications is that any woman, who is limited in time or simply does not have the opportunity to visit the hall, can open our instructions and work on her body at any convenient time and place.
В past publication we talked about the most popular muscles that most girls dream of pumping up. Yes, indeed, strong and shaped gluteal muscles in addition to slender legs are a huge plus in a woman's appearance, but all these efforts can come to naught when the gaze stops on the stooped back and protruding tummy.
Such a effect of "turkey", which emphasizes the head advanced.
A person's view is arranged in such a way that in the first seconds it focuses on the holistic perception of the picture and only then sees the details.
What do you think, when the silhouette is slouching with a slightly fallen out stomach, will you see all the efforts that were made in the work on the shape of the legs and buttocks? Not! Certainly not, because it is the posture that says a man more than his fifth point.
In everyday life, the robust muscles of the body can provide protection against injuries in such simple situations as the sudden lifting of a child in their arms or the need to transfer heavy bags from the supermarket without help.
A person with strong muscles of the body and gluteus muscles will not load the spine and arms, he will automatically mobilize all the muscles that will create balance and optimal load on the whole body without damage to the back.
It sounds difficult, but I really want to convey to the average man that workouts and loads should not be limited to squats and pushups, every muscle in the body deserves the same attention as those cherished, about which there is so much talk.
It's important: if you have contraindications to physical activity, it has not passed 2 months after childbirth, the doctor diagnosed diastasis, there are problems with the spine or joints, then I do not recommend doing the complexes listed below without the doctor's permission. Any acute painful sensations are a sign to stop performing the complex.
Tasks
In this section, we will slightly complicate the load and add an active workout, the length of which will increase with each week, but will be feasible for any level of preparedness.
You can perform only the complex listed below, or combine with the previous schedule and get a full-fledged training.
Note that the numbers in the graph mean the number of times.
Complex 1
Warm up:
Squats + swing to the side - 30
Knee lift - 30 times
Exercises:
1. Plank on even hands - 30 ("counts")
2.Side bar (left) - 30
3.Side bar (right) - 30
4. Classic twisting - 30 times
Complex 2
Warm up:
Knee lift - 30 times
Squats - plie 30 times
Exercises:
1. Raising a straight leg from the plank position (left / right) - 20 times
2.Hyperextension (arms / legs) - 15 times
3. Twisting with a rise to straight legs - 20 times
4.Plan "Spider" - 20 times
Complex 3
Warm up:
Knee lift - 30 times
Squat steps - 30 times
Exercises:
1. Raising the legs in a prone position - 20 times
2. Twisting - 25 times
3.Plank with shoulder swing - 20 times
4.Plank-climber - 20 times
Start the exercises at a convenient time for you, but do not look for thousands of reasons why you can do it!
