Your buttocks will love it
Strength training that puts your gluteus maximus muscles to work will help your butt get strong and firm in record time. Also, thanks to correctly calculated loads and competent exercises, the upper thigh will become thinner, and the buttocks will appear more convex.
Exercise: Barbell Shoulder Lunges
Stand straight with your feet shoulder-width apart. Place the barbell behind your neck, holding it firmly at the sides with your bent arms. As you inhale, take a step forward, keeping your back straight. The hip that you move forward should be parallel to the floor. As you exhale, return to the starting position.
Beautiful and firm buttocks are the trend of recent years. Today the ass has become a real fetish not only among men, but also among women. To keep your thighs beautiful on all sides, they need constant attention. Together with the experts, we have selected 7 of the most effective exercises for the buttocks that can be performed even at home. Read: Most Effective Buttock Exercises
Your back will appreciate it
A great option to forget about hours spent at the computer, about stooped shoulders and poor posture is the Row machine. It can be found in any fitness club and is great for developing your shoulders and upper back muscles and improving your posture as well. You sit facing the machine and move the horizontal bar away from you at arm's length. You press firmly against the pillow with your chest, and therefore immediately feel the intense work of the muscles going from the shoulder blades to the arms. If there are problems with the cervical vertebrae or pain in the shoulders, exercise on such a simulator should be moderate.
Grasp the bar with a bottom grip, arms should be shoulder-width apart and slightly bent at the elbows. As you inhale, pull up until your chin reaches the level of the bar. As you exhale, lower yourself to the starting position.
Hands will become your pride
The most important thing in arm exercises is triceps. It is this muscle that gives out age too early and sags, making the arms shapeless. The sessions should be long and the weight should be moderate. By the way, such activities are long and hard work. Remember, to keep the muscles from “bloating,” use more weight and short bursts.
Exercise: Dumbbell Arm Extension
Take dumbbells in your hands and lie on your back. Keep the dumbbells on straight arms raised up. As you inhale, slowly bend your elbows at a 90-degree angle. As you exhale, lower yourself to the starting position.
We also asked the experts about 10 hand exercises that will tighten muscles, tone the skin and make your hands irresistible. Read: The Most Effective Hand Beauty Exercises.
Thighs will become slim
The treadmill, the star of cardio that makes your heart and lungs work, can also be a true strength machine when set at an incline. In this case, the hips and buttocks work more. The more the slope, the more effective weight loss and gaining muscle relief.
Exercise: Dumbbell Squats
Stand straight, feet shoulder-width apart, arms lowered along the torso and each dumbbell. While inhaling, arching your back slightly, squat until your thighs are parallel to the floor. As you exhale, return to the starting position.
The abdominal muscles will become strong
If you want your waist to become thin and expressive, you will have to get acquainted with the rectus muscles - the singers are well known for them - or the oblique abdominal muscles. Remember, while training these muscles, you do not need to make sudden movements and you must constantly monitor each muscle tension.
Stand straight with feet shoulder-width apart, one arm behind your head, the other hanging along your torso, holding a dumbbell. As you inhale, tilt your torso to the opposite side of the dumbbell. As you exhale, return to the starting position. Do the same number of reps by changing hands with a dumbbell. Try not to take breaks between sets.
The path to perfect abs starts with detoxification and proper nutrition, followed by regular exercise and exercise. We have selected 7 sets of ab exercises that you can even do at home. Read: Most Effective Abs Exercises
"Galife" will go away
There are muscles called abductors. These are the abductor muscles, which are almost never used in women. They are an extension of the gluteus muscles on the outside of the thigh. Properly designed abductors will give your legs and hips a beautiful and neat look.
Exercise: Leg Curls
Lie on your back. Bend your knees and spread them apart, place your feet on the floor, put your hands on your hips from the inside. Bring your knees together while resisting with your hands.
Photo: Getty Images
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