Being in shape is a goal of all women, but laziness, lack of time or even performing exercises are some serious constraints in inappropriate conduct of a constant physical training.
Glamour shows a general training program, which includes four simple exercises for different parts of the body: abdomen, buttocks, chest and arms, that just toned areas are required when you make an appearance at the beach. The advantage of this training program is that it can be done at home, in a very short tempo and results are seen relatively quickly.
It is important intervals and repetitions (three sets for arms and chest, abdomen and buttocks for four series) to be met in order for them to act on all the muscle groups involved. For two of these exercises you need a gym ball.
January. Trunk flexion with rotation on a ball in balance
Areas involved: the abdomen, external and internal oblique abdominal muscles, thighs
How does this exercise: sit back lean on the ball with your hands behind your ears. From here, lift one foot off the ground, leaving fixed knee during exercise and flex the trunk, removing the upper back off the ball low and keeping always support every time you try to lift your knees slightly to shoulder, in the opposite hip.
From here return to starting position. No need to ever go chin to chest. Be careful as during exercise distance between chin and chest to be always the same.
Expires when folded trunk and return to starting position. It is best to do as many exercises you can stand in one place.
Through this exercise will reduce body fat and increase your muscle tone at the waist.
Exercise for buttocks
Areas involved: upper buttocks,triceps and waist muscles.
How does this exercise: the balloon lean hands and keep torso straight. Pick then a hip, back leg causing as much as possible, until you feel the back start to not sit straight. When you next iteration should not you have this feeling.
When the knee down it should not go in front of which you support. Keep the knees as stretched. Perform a complete and foot switch. Breathe normally.
By doing this exercise, you will lose body fat volume and improve your tone: are three sets of each exercise 20. If you want to strengthen your buttocks muscles and at the same time, you increase the volume a little, do four sets each of ten exercises as slow. If you just want to improve your tone, do three sets of 15 exercises each.
Exercise for chest
Areas involved: the pectoral muscles, triceps and anterior deltoid muscle.
How does this exercise: sit face down on the ground to support hands chest height and slightly beyond. Supports knees on the floor. Stretch your arms and lift your body off the ground. When off, do not support the floor. If you find it easy, instead of supporting the knees, toes leave the anchorage and legs extended.
When you inspire one moves and the next expire. Try to breathe normally.
The purpose of this exercise and the series of repetitions is improving tone and strengthen the muscles of the chest, as well as the triceps: are three sets of eight exercises.
Flexing, stretching and stretching the arms
Areas involved: biceps, triceps and shoulder.
How does this exercise: sit or stand, sit with your palms facing forward, bend your elbows to shoulder resulting weight without moving your shoulders forward. From this position go elbows out, palms directing fully forward (position 3 of the image) and lift the weight of the head.
From this position directs palms inwards and bend elbows to the neck resulting weight.From this position go back to the page, moving backwards through all the steps taken so far.
Use a weight that allows you to do the full set of exercises correctly. Breathe naturally.
We recommend performing three sets with ten repetitions each.
Glamour shows a general training program, which includes four simple exercises for different parts of the body: abdomen, buttocks, chest and arms, that just toned areas are required when you make an appearance at the beach. The advantage of this training program is that it can be done at home, in a very short tempo and results are seen relatively quickly.
It is important intervals and repetitions (three sets for arms and chest, abdomen and buttocks for four series) to be met in order for them to act on all the muscle groups involved. For two of these exercises you need a gym ball.
January. Trunk flexion with rotation on a ball in balance
Areas involved: the abdomen, external and internal oblique abdominal muscles, thighs
How does this exercise: sit back lean on the ball with your hands behind your ears. From here, lift one foot off the ground, leaving fixed knee during exercise and flex the trunk, removing the upper back off the ball low and keeping always support every time you try to lift your knees slightly to shoulder, in the opposite hip.
From here return to starting position. No need to ever go chin to chest. Be careful as during exercise distance between chin and chest to be always the same.
Expires when folded trunk and return to starting position. It is best to do as many exercises you can stand in one place.
Through this exercise will reduce body fat and increase your muscle tone at the waist.
Exercise for buttocks
Areas involved: upper buttocks,triceps and waist muscles.
How does this exercise: the balloon lean hands and keep torso straight. Pick then a hip, back leg causing as much as possible, until you feel the back start to not sit straight. When you next iteration should not you have this feeling.
When the knee down it should not go in front of which you support. Keep the knees as stretched. Perform a complete and foot switch. Breathe normally.
By doing this exercise, you will lose body fat volume and improve your tone: are three sets of each exercise 20. If you want to strengthen your buttocks muscles and at the same time, you increase the volume a little, do four sets each of ten exercises as slow. If you just want to improve your tone, do three sets of 15 exercises each.
Exercise for chest
Areas involved: the pectoral muscles, triceps and anterior deltoid muscle.
How does this exercise: sit face down on the ground to support hands chest height and slightly beyond. Supports knees on the floor. Stretch your arms and lift your body off the ground. When off, do not support the floor. If you find it easy, instead of supporting the knees, toes leave the anchorage and legs extended.
When you inspire one moves and the next expire. Try to breathe normally.
The purpose of this exercise and the series of repetitions is improving tone and strengthen the muscles of the chest, as well as the triceps: are three sets of eight exercises.
Flexing, stretching and stretching the arms
Areas involved: biceps, triceps and shoulder.
How does this exercise: sit or stand, sit with your palms facing forward, bend your elbows to shoulder resulting weight without moving your shoulders forward. From this position go elbows out, palms directing fully forward (position 3 of the image) and lift the weight of the head.
From this position directs palms inwards and bend elbows to the neck resulting weight.From this position go back to the page, moving backwards through all the steps taken so far.
Use a weight that allows you to do the full set of exercises correctly. Breathe naturally.
We recommend performing three sets with ten repetitions each.