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Sex is the best intense cardio exercise, comparable to running and squats. But running burns 600 kcal per hour, and hot sex burns 800! True, in order to get rid of extra pounds and pump up muscles, the missionary «rest position» is not good. Sex coach Ekaterina Lyubimova chose the five most effective positions.
Movement is life. And sex is fun. If combined, life will be a pleasure. Ekaterina Lyubimova did just that.
After all, it’s one thing to work in the gym with weights and iron, and quite another to arrange a hot, intense workout at night at home.
You can’t call it a workout, but the effect appears very soon. As in any business, if you do it with pleasure. You just need to follow a few principles.
The most favorable time when the weight goes off easier, and the body at this time does not store fat in case of pregnancy, is from the end of menstruation to ovulation. If you want to lose weight, at this time you need to load yourself to the maximum.
Use the principle of intensive training to work out all muscle groups: not limited to one or two poses, go to the third, fourth, fifth — on average, you can get up to 6 different positions.
Alternate 3-4 minutes of active movements and statics for 1 minute — at this time you need to hold the pose, tensing your muscles — here the partner is the soloist.
To get the maximum effect, “train” in each pose in 4 stages: movements with maximum amplitude, with an amplitude of three quarters, then with a small amplitude, and in the final — tension in static. So in bodybuilding, muscle mass is pumped up and relief appears.
Continue the «training» for at least 30-40 minutes — fat burning begins only after 20-30 minutes of intense training.
Don’t forget regularity. Ideally, do this «training» every day for 1-2 months (of course, taking into account natural breaks).
«Rider»
In this position, the muscles of the thighs and buttocks work very well. Do not forget to swing them with different amplitudes — in our case, these are up and down movements of the pelvis, with the thigh muscles as tense as possible.
When moving the pelvis up, while inhaling, we squeeze the muscles of the buttocks and pelvic floor as much as possible, while exhaling, we go down and relax. So we continue for about 4-5 minutes.
More difficult option — «Asian rider»
Immediately after the “Rider” pose, we move on to the “Asian Rider”. To do this, first bring the right foot forward and put it on the floor. The movements in this position resemble the movements of a wasp when it shakes its abdomen. Then we move forward and the left leg and find ourselves squatting over the partner — in this position it is already more difficult to move.
In this position, we pump muscles that before that just “slept”. After all, we mainly use the muscles of the hips and buttocks at the usual angle — when walking, and for the relief we need a complete study of the muscle, maximum flexion-extension in the amplitude that nature intended.
«Reverse Frog»
When you feel tired, bend your knees and lean back with emphasis on your hands, arching like a bow. So we will include biceps and triceps in the work — often these places give out the age of a woman.
A woman who is generous in sex with inventions and is capable of such «acrobatic numbers» will never have flabby arms.
Hold this pose static for about a minute, tensing the muscles in your back, hips, and arms. A man at this time will not be inactive and, of course, will seize the initiative.
«Spider Woman»
Bring your legs forward so that your feet rest on the floor near your partner’s shoulders, lift your pelvis and move, relying only on your arms and legs.
Without physical training, this is not so easy to do. At the same time, it is also a test of endurance. If you hold on for a few minutes, it’s good.
At the end of the exercise, we go into the reverse bridge and stand in it for about a minute, straining the muscles of the back, abs, arms and legs.
«Live weight»
This pose is great for working out your lower abs.
Do not forget that here, and in any other position, you can show imagination — for example, cross your legs at the ankles (then the man will experience tighter hugs), rest your feet on his chest and push away — probably everyone saw how they swing their legs on a power simulator .
Here you work with the live weight of a partner, and the more this weight, the better you will pump up both the abs and the hips.
«Chair Rider»
The chair pose is also my favorite. In general, I love all poses. Each of them has its own zest.
Here you finally met your partner closely, eye to eye, and you can hug him …
And of course, in this position, there is scope for working out the stabilizer muscles that help maintain balance. In fitness, they are worked out in Pilates classes and functional training. And here you can deviate to the side as much as you like, make rotational movements, screw upwards, change the force of pressure and pressing with all your weight.
After a month of such classes, you will notice that it has become easier for you to do exercises in the gym, and sex positions have been added. And most importantly, even if you lose weight, you will not want to stop this sex workout.