Holidays are just around the corner. Do you think it’s too late to achieve a slim figure? Not yet. Here are exercises for latecomers who need 3 weeks of practice to reach their goal and show up at the beach in a bikini.
What should be remembered?
- Repeat the training every other day.If you train every day, your muscles will not have enough time to recover. That’s why it’s worth resting for a day or even two if you feel you need more time.
- Circuit training is the best solution.It allows you to increase the intensity of training while shortening its time. Exercises are performed consecutively, without breaks between successive series. If your daily training consists of four exercises – perform them in sequence – it will be one circuit.
- No rest between exercises.Take breaks between each circuit. Don’t do them between exercises. Thanks to this, the training will be more intense and bring better results.
- There must be stretching!Remember to stretch before and after exercise. Before – it prepares the muscles for exercise, after – it calms them down and “cools down”.
- Repetitions 10-20 in each exercise.If we start exercising, we can start with 10 repetitions. The more you practice, the more repetitions you should increase.
- The number of repetitions and circuits depends on individual possibilities.At the beginning of the training, we should use one circuit, increasing their number with each training day
What exercises? – a set for youExercise 1 – jump squats – 10-20 repetitions. Stand with your feet slightly apart, toes pointing outwards. Do a deep squat so that your knees do not go beyond the line of your toes. To do this, pull your buttocks out and lean forward. Then quickly straighten your legs by jumping up.
Exercise 2 – backs – 10-20 repetitions. Lie down on your stomach with your arms straight out in front of you. Then straighten your arms together with your chest and legs as high as possible. Hold this position for a moment and then fall down.
Exercise 3 – push-ups – 10-20 repetitions If you have problems with a lot of push-ups, you can do the so-called women’s pumps. To perform them, put your knees on the ground keeping your body in a straight line. Hands should be placed at shoulder height. Then slowly lower the body until the chest is about 2 cm from the floor. We hold on for a while and return to the starting position.
Exercise 4 – sit-ups – 10-20 repetitions Classic sit-ups are enriched with an additional difficulty – we lift our legs up. We lie down on our backs, legs bent at right angles, we raise our hands and we clasp them behind our necks. Raise the chest, hold for a moment and return to the starting position. Remember not to pull the neck with your hands and lift only the chest, not the entire back. Regular performance of the above exercises, observing a few rules, will allow you to sculpt your figure in a short time. Combined with a proper diet, they will allow you to get better and more lasting results.