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Упражнения

Перед упражнениями обязательно делайте разминку. Это нужно для разогрева мышц и во избежание травм. После пятиминутной разминки телу нужно дать кардионагрузку. Это упражнения, которые учащают Ваше сердцебиение, что активно сжигает жир в Вашем теле. Например, сделайте 50 быстрых прыжков или бегите на месте 5 минут. Вы слегка вспотели и разогрелись, и теперь можно тренировать мышцы.

Стоя лицом к стене, упритесь в неё руками так, чтобы Ваши ладони находились на уровне плеч. Стоя на носочках, держите спину прямой, подтяните живот и отжимайтесь от стены.

Сделайте от 30 до 100 медленных приседаний, не перегружая Ваш организм чрезмерно. Глубокие приседания с упором на пятки будут действовать на ягодицы и заднюю поверхность бедра, а с упором на носочки – на переднюю.

Теперь пресс. Лёжа на полу, согните ноги и руки положите за голову. Не поднимая ноги от пола, поднимайте корпус сначала ровно, потом наискосок, притягивая свой локоть к противоположному колену. Выполните хотя бы 50 раз.

Лягте на бок и обопритесь на одну руку, а вторую выставьте вперёд для баланса. Теперь вытяните ноги и поднимайте их вверх, отрывая ноги от пола на 30 сантиметров. Данное упражнение поможет укрепить Ваши бока и создать красивую талию, а ещё эффективно подтянуть Ваши бёдра и с внешней, и с внутренней их стороны.

После можете выполнять любые другие упражнения, которые найдёте в интернете или журналах. В конце тренировки можете поработать со скакалкой или снова выполнить прыжки, и последние 5 минут уделите растяжке.

Во время Вашей тренировки обязательно делайте короткие перерывы. Лучше всего выполнять каждое упражнение в 3 подхода по 7-10 повторений. И обязательно пейте во время занятий чистую воду – как минимум пол литра за полчаса тренировки.



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