The Ideal figure is not always a gift of nature, but even if you are lucky enough to be the owner of a chic body, it in any case needs support with the help of uniform loads on all muscle groups. Some of the problem areas that exist in almost every person, the load can be stronger. Properly selected set of exercises in a short period of time will be able to create a uniform load on everything body.
Exercises for all muscle groups with dumbbells
The Recommended exercises will take only 15 minutes a day and are suitable for any time of the day. You need to start training with a small warmups.
- Lunges involving the muscles of the shoulders, arms, back, legs and buttocks. Take the dumbbells and take a straight standing position. Inhale and perform a lunge diagonally on the leg, bend down and, straining the press, dynamically press the left hand to the chest. Produce a lunge with the other leg. Perform 10 repetitions.
- Lunges to the side for the muscles of the arms, chest, abs and thighs. In the standing position, stretch your arms forward, strain your buttocks and press. Perform wide to the side step, turning in the same direction toe and trunk.
- Squats, which works the muscles. We take the position of standing, hands down. As you inhale, squat, giving the position of the pelvis, as if you are trying to sit down. Exhale, while lifting on socks, clutching to her shoulders bent hands. Exercise is performed 10 times.
- Pushups. We take the position of lying down, while focusing on the knees and palms, then straightening the hands at the same time with the separation of the knees from the Paula, raising his right leg. Then accept the original position. Perform for each leg 10 times.
Exercises for girls at home
The Modern world sets so swift the pace of life that does not always have time to visit the gym. To help in this case comes a group of exercises for all muscle groups to practice at home. It should also begin with a preliminary ten-minute warm-up.
- Exercise bike. Lying on your back, raise your knees bent over the floor and simulate Cycling for 1-2 minutes. You need to perform in two approaches. The lower to the floor will be feet, the more effective it will be result.
- Pushups. In the original position on the floor stand on the palm, bending his knees. Straightening the arms, raise one leg, return to the starting position and do the same with the other leg. Performed 8 times for three sets.
- muscles of the hands it is best to add a variety of exercises with dumbbells. For starters, you can use a weight of 1 kg. In a standing position put the hands forward, placing them parallel to the floor, on the inhale raise them and drop on the exhale. By the second exercise hands raise at shoulder level, hold for 15-20 seconds. Exercises should be done 15 times in two sets.
- For buttocks and legs. Suitable squats with narrow and wide legs, with an inclined and flat body. It is important not to move the weight on the knees.
By what rules fulfill several exercises
A Few of our recommendations will help to achieve the desired result when performing exercises all muscle groups:
- eliminate exercises after eating. Take food 1.5 hours before the start of exercise or 2 hours after classes;
- to the muscles have time to recover, you must perform the exercises 2-4 times a week;
- on training days it is recommended to run, swim, jump rope;
- adhere to the principles of proper nutrition;
- drink enough liquids – at least 1,5 l.
Increasing the load gradually and adhering to our advice, you will always look fit and slim.