The abdomen, thighs and buttocks are the parts of the body that most women care about the most. In order to improve the appearance of these parts of the body, it is worth using modeling exercises. In this article, you will find examples of exercises involving these parts of the body.
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Modeling and strength exercises are an excellent training tool that allows you to effectively improve the appearance of the body. However, it is worth remembering that they do not directly contribute to ‘burning’ unnecessary fat. Endurance training (cardio) is primarily responsible for reducing unnecessary fat. Modeling and strength exercises affect the muscles, especially those involved in performing a given exercise. Therefore, if the muscles are under a layer of unnecessary fat, the training should focus primarily on cardio exercises. Of course, modeling / strength exercises should not be completely omitted, because their inclusion in training accelerates the process of reducing unnecessary fat.
Uda
- Exercise 1
Lie on your right side, rest your right forearm on the floor. Place your feet parallel to the floor. Push your hips forward. Keep your legs and torso in line. Perform abduction of the straight leg up by lifting it towards the ceiling. Breathe out at the final stage of abduction. While inhaling, slowly return to the starting position. Perform the exercises in the same way for the other leg.
- Exercise 2
Lie on your right side, rest your right forearm on the floor. Straighten your right leg and place the outer edge of your foot on the ground. Bend your left knee and bring your left foot in front of your right leg, resting it on the floor at the height of your right knee. Keep the foot of the left leg parallel to the right leg. Place your left hand on your left knee. Raise your right leg without bending it at the knee joint to a height of 25 cm. Exhale at the final stage of raising your right leg. Return to the starting position by lowering your right leg to the ground. In the final phase of lowering your leg, inhale. Perform the exercise in the same way with the other leg.
Belly
- Exercise 1
Lie on your back, with your forearms crossed over your chest. Bend your knees and put your feet on the ground, look straight ahead. By contracting your abdominal muscles, lift your upper back – lift your shoulders and shoulder blades off the ground. Breathe out as you raise your torso, and breathe in at the end of lowering it.
- Exercise 2
Lie on your back, with your hands folded behind your neck, your elbows touching the ground. Bend your knees, rest one leg at the ankle against the other’s knee. Stressing your abdominal muscles, raise your torso until the elbow on the opposite side reaches the knee of your supported leg. Breathe out as you raise your torso, and breathe in when you return to the starting position.
Buttocks
- Exercise 1
Stand slightly astride. Extend your arms forward at shoulder height. Keep your back straight. Look straight ahead. Perform a half-squat by bending your legs at the knees. When doing the squat, keep your back straight. Breathe out at the end of the squat. While inhaling, come back to the starting position by extending your legs.
- Exercise 2
Stand slightly apart, bend your knees slightly. Bring your weight forward by resting your palms on the knee of your right leg forward. Firmly tense your buttock, push your left leg back, lifting it to the height of your hips. Inhale as you raise your leg. Hold this position for 1-2 seconds, then slowly return to the starting position while exhaling. After you complete the planned number of repetitions with your left leg, repeat the exercise with your right leg.
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- Comments
Damian Yefremienko Coach
Master of physical education with a training specialty, graduate of postgraduate studies in dietetics and nutritional counseling at the Medical University in Poznań, doctoral student at the Department of Sport Theory of the University of Physical Education in Poznań, physical recreation instructor specializing in strength exercises, would-be physiotherapist. scientific. He hates mediocrity and cursory problem solving. Personalization and a holistic approach to the patient are “obvious obvious” for him. She loves to share her knowledge and is eager to expand it. He is most interested in all issues related to the physiology of exercise. Passionate about mountain tourism and new technologies
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