Fitness exercise photo

Lack of motivation? Here’s to you: “Who goes in for sports, undresses the fastest on the beach!”

Do not know what and how to do and where to start conquering trips to the gym? Look, Woman’s Day offers simple exercises for a beautiful figure. Getting ready for the summer with personal trainers Citrus Fitness: Alexey Limonov tells and shows together with Svetlana Kovalevskaya.

1. Squats

The classic and simplest option is the “squat” with a barbell on the back.

Other options:

1. Front squats with a barbell on the chest, squats with dumbbells.
2. Hack squats.
3. Smith Machine Squats.

Technique performance:

1. Starting position – feet shoulder-width apart, the bar is not on the neck, but on the trapezius muscle of the back – at shoulder level.
2. Spread your socks apart a little. The back and legs are straight. The weight of the bar should be completely equally distributed on both legs.
3. Breathe out deeply and gently descend as you inhale. The knees bend and move forward slightly, the buttocks move back and down, and the body tilts forward. As soon as the hips are parallel to the floor, tighten them and lift up to the starting position.

Important! Do not slouch, do not lift your heels off the floor, look forward, your knees should not go over your toes.

2. Lunge

The most versatile and easiest option is lunges with kettlebells. Hands during execution can be both static and dynamic.

Technique performance:

1. Take a wide step forward and, keeping your torso straight, transfer your center of gravity to your outstretched leg and sit down on it.
2. The front leg is bent at the knee at a right angle, the knee of the back leg “hangs” a few centimeters above the floor, but does not touch it!
3. Leaning on your outstretched foot, rise from the squat and step back with your front leg.
4. Take the starting position – feet together, hip-width apart.

Important! The greater the distance between the legs, the greater the load on the gluteal muscles and the posterior thigh muscle group.

3. Romanian cravings

Exercise to work out the back biceps of the thigh – the problem area of ​​most girls.

Technique performance:

1. The back should be bent at the lower back, the shoulder blades should be slightly brought together, and the knees should be slightly bent.
2. While inhaling, lower the barbell slightly below knee level.
3. The projectile must move exactly vertically, as close to the legs as possible – the buttocks and pelvis are moved backwards.
4. Push off the floor with your feet, pushing your buttocks and pelvis forward, lift the barbell.

Important! Do the lift without jerking. The movements of the neck and any tilting of the head are prohibited – this can lead to injury!

Many girls believe that only guys need to pump their breasts. In vain!

Indeed, the size of the breasts will not increase from such exercises, but the muscles supporting it will acquire tone! And this is also important.

1. Knee push ups

The most common way to work out the pectoral muscles.

Technique performance:

1. Get on your knees and make an emphasis lying down, placing your hands at a distance slightly wider than shoulder-width apart under the upper chest.
2. Straighten your torso and lower yourself down. From the bottom point, begin to lift the body, leaning on straightened arms and knees.

Important! When doing push-ups from the knees, perform all movements slowly, controlling the correctness of the performance, feeling the muscles work.

The head, shoulders, pelvis and knees should be in line.

Lift your body solely with the help of the muscles.

Do not try to flatten your shoulder blades – they should be fully extended and lowered.

2. Breeding dumbbells on an incline bench

Technique performance:

1. Take dumbbells in your hands and lift them over your chest, or rather, over your shoulders.
2. Begin to spread your arms to the sides, straining your chest muscles, then bring the dumbbells over your chest.

Important! For maximum effect, the arms should be slightly bent at the elbows.

3. Reduction of hands in the simulator

1. Take a position while sitting in the simulator, grab the handles and rest your back, leaning back slightly.
2. Straighten your back and begin to bring your hands in front of you, maintaining a short pause in the final reduction of hands.
3. Return slowly to the starting position.

Beautiful posture, flat stomach and healthy back with simple exercises are real!

1. Twisting on the rug

Technique performance:

1. Take a face-up position.
2. Bend your knees at a 90-degree angle and place your arms behind your head. With the abdominal muscles, begin to tear the shoulder blades off the floor, twisting in the body.
3. At the top of the exercise, pause for 1-2 seconds, then return to the starting position.

2. Plank

The plank is an ideal abdominal exercise because it engages the major muscle groups – your transverse, rectus and oblique muscles, and even your glutes.

Technique performance:

1. Legs should be kept straight and tense.
2. During the exercise, the buttocks should be tense.

3. Raising the legs in the corner

Technique performance:

1. Starting position – the body is located with its back to the wall. Bend your arms at the elbows, holding firmly on the uneven bars.
2. Transfer your body weight completely to your arms. Place the emphasis on your elbows. Legs are straight, not touching the wall or floor.
3. By the effort of the abdominal press, the body bends at the hip joints, and the slightly bent legs are brought forward.