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Train in the minds of the girls at home in a comfortable and high-quality environment at a rich reception, lower in the gym. It is necessary to give the body an adequate and regular challenge, and already in a couple of months the first results will appear.
The fast pace of life leaves little time on the special space. Budinok, sіm'ya, robot chi zavchannya zmushuyut girls shove your thoughts about the stringy one and pull the body into the background. Financial problems or daily hours do not allow you to open a gym. But in such a situation, it’s not varto to be angry, even if you can successfully train at home.
It is not necessary to see more than 30-40 hairs per day for perfecting your figure, and as a result you will become springy and show your body. To occupy a booth, regularity is important, dotrimannya training plan and reparations.
Yakі groupi m'yazіv swing?
It is better for the girls from the zayvoi vagoy to train for an hour not to accentuate respect for the singing groups of m'yaziv. Swing the next m'yazi of the whole body, in such a rite you will be safe evenly spitting out the fat prosharka. Training is due to begin with a warm-up, with all the groups of m'yaziv, it is necessary to prepare for the challenge. Let's follow the aerobic part, for which it doesn't matter, they will be right. Goofy intensity and preparation of the heart to the force challenge.
With normal vase, it is recommended to start pumping the muscles of the hands. For whom you can beat the expander and dumbbells for 2 kg. And when you are in the supine position, the chest and dorsal muscles contract in parallel. It’s more important to pump the press, for the new it’s important not only regular pressure, but also step by step improvement. The upper m'yazi of the press is visibly driven by the upper part of the toulub from the lying position.
Effective right for the lower press: lying on the floor, at the same time lift offended legs. It is not possible for him to lower his legs under the log, raising the pressure of the press. The m'yazi nig hit easier, the stench rang out in good shape and ready for serious adventures. For this reason, it is possible to work with tight fittings. And if you put on a backpack full of books, you can stretch your back.
What is important for the Pochatkivtsy to know?
Before training in domestic minds, varto is not posed as a vicious convict. It’s better to improve yourself in a positive way and work hard and right out of satisfaction. Even if you are busy with sports, it’s not better to improve your good looks, but to let go of your weight, and even more so to allow you to see the lightness and poise of the powers that be. The girls, like only a few, begin to hobble with training, not once to give the m'yazam an overworld adventure. It is necessary to start from the lungs right, bringing the technique to automatism. And less than a second work, more work, more adventure.
Often beginners give a pardon, through a possible result of training one knows. Go about nedbale setting to training. As soon as it was decided to go in for sports, then the training plan should be completed. In my right hand, there is no time for nights and a nasty mood, which is the most common reason to take a pass.
We have seen only 3-4 years for each day, productively take up the next day, and the body is safe. Going in for sports without proper eating and maintaining the water balance for nothing for an hour. For greater success with your newcomers, it is recommended to write down the training in a notebook, showing it in a new degree of right, how many victories and approaches.
Warm-up technique
It is important to kindly bring the m'yazi and the driftwood into the wake of the warm-up. Carry out a skin part of the body with a complex of wrapping rukhіv. Start from the shoulders, the elbows and the hands, and finish with the knees and feet. Also, do not forget to cross your back: they killed that body wrap.
An example of a training program
It is necessary for the mother to have a basic set of dumbbells and a fitness bar
- Monday (legs and biceps):
- - 15 times 3 times
- - 20 by 2
- Dumbbell bench press, in a sitting position - 15 times 3 times
- Mahi arms to the side with dumbbells or tight-fitting - 10 times 2
- Squatting with dumbbells - 15 times 3 times
- Middle (chest and triceps):
- - 10 times 3 times
- Lifting the dumbbell uphill from the lying position - 30 times.
- Vіdzhimannya on stіltsi - 15 times 3 times
- - 30 sec. 2-3 times
- - 15 times 3 times
- Friday (back and pres):
- - 15 times 3
- Twisting - 30 times 2
- Pidyom nig at the lying position - 20 times.
- Fold - 15 times 3 times
- Right "superman" - 15 times 3 times
- Week (butt and stegna):
- Attendance - 30 times, 2 times
- On the right "toe to the stele" - 30 times per skin leg, 2
- Swinging legs at the beaten position - 40 times 2 times
- - 15 times 3 times
- Deadlift – 25 reps x 2
After the strength of the right to reduce body mass, it is necessary to carry out fat burning exercise. At home minds, step aerobics is the best way to go.
Read other articles on the blog.
Don't want a gym? Not a problem. Be-like a girl, a woman wants to make her whole body look beautiful. Can you take care of our program from scratch? So! This complex is right for all groups of minds for girls in the home minds to help you correctly put together a training plan for yourself and achieve great success.
Hour to take: 15 hwilin per day
Equipment: dumbbells, armchair, fitness gum, exercise mat
As you have already realized, the training is suitable for vikonnanny in domestic minds, and do not carry with you the everyday counter-indications for novice girls. Zayattya pass for a sensible and accessible scheme for everyone.
Instructions: choose 4-5 of the right, presented below. Skin them with three steps of 10 repetitions. Repair 60 seconds, then move on to the offensive stake and finish those schemes of pretension-repairs.
Note: if you want to train the whole body, try to choose two arms, oriented to the top, and two arms, oriented to the lower part of the body.
1. Lift dumbbells uphill and to the side
Technique vikonannya: Take a pair of dumbbells in your hands from the sides and stand straight, trim your legs to the width of the leg. Stretching your bark and keeping your arms straight, raise the dumbbells in front of you until the stench leans on one equal shoulder. Then let's put our hands down, and then we'll lift it up and spread it on all sides. One repetition. Whack 10 repetitions.2. Dumbbell row
Technique vikonannya: Take a pair of dumbbells and stand up with your legs spread apart, knees slightly bent. Bring the straps back, so that you lower your chest to the fold, pull your arms to the ground, and open your arms one to one. Stretch the m'yazi bark, then pull the weights up to the chest, staring the shoulder blades at once. Take a break, then let's go back. Whack 10 repetitions.3. Upper pull dumbbells
Technique vikonannya: spread your legs to the width of the leg and straighten them, trim a pair of dumbbells in front of you. Raise the dumbbells, lift the elbows, until the vantage reaches the level of your breasts. Drop them back. Whack 10 repetitions.4. Bichni sitting
Technique vikonannya: stand up straight, wrap the elastic band a little lower than the knee. Clasp your hands in front of your chest. To build a great rock to the right, then to bend your legs in the knees, lean back and go down until your legs become parallel to the legs. Cushion your seats and pull your heels up to the outward position. Repeat from the other side. Whack 10 repetitions.5. Bringing the legs back
Technique vikonannya: stand up crustaceans, wrap the gumka around the stegon Lift the left leg at the bent position. Let's straighten it out and lift it a couple of centimeters. Zrobit those same s іnshoy side. Whack 10 repetitions.6. Plank
Technique vikonannya: stand up crustaceans. Omit the front of the line on the pidlog, putting on the left shoulders. Your hands can form a 90 degree cut. Raise the quilt uphill and trim the straight line from the ankles to the top of the head, looking down on the foot, lightly in front of you. Press and hold the position for 30 seconds. Whack 10 repetitions.7. Pose "Bird-dog"
Technique vikonannya: mend the crustaceans with wrists, ruffled under the shoulder, and with knees - under the quilts. Raise your left hand in front of you, and bring your right foot back uphill, establishing a straight line from your left hand to your right foot. Take a second, and then turn back to the cob. Repeat with the opposite hand and foot. Continue drawing for 30 seconds. Whack 10 repetitions.8. Pose "Witch"
Technique vikonannya: stop on all fours Lightly lift the buckle, to break the knee in the legs, leaving a straight back. Hold on for 30 seconds. Whack 10 repetitions.9. Torcany of fingers
Technique vikonannya: lie on your back, lift your legs up to 90 degrees. Trim the dumbbell between your hands and lift it over your chest. Tighten the lower part of the abdomen, lift your shoulders and lift dumbbells to your toes. Whack 10 repetitions.10. Climbing from Zatrimka
Technique vikonannya: correct from the position of the plank on the hands. Bring the right knee to the breasts, then the left. Pull the right knee back to the chest and make a pause. Repeat the little ones, starting from the left column. One repetition. Whack 10 repetitions.11. Deadlift on one leg with support
Technique vikonannya: stand on the left leg, trim the dumbbell at the right hand. Take a centimeter to the right leg, raise the heel, and press the fingers of the right foot to the foot for equalness. Trim your left leg slightly bent. Cheer forward, lowering your vag to the bottom. Whack 10 repetitions.12. Sit down with hands lifted from dumbbells
Technique vikonannya: Trim dumbbells on the level of the shoulders, bend the elbows, turn the arms one to one. Pull the buckle back and get down on your hips. If you lift, press on your fives and turn the toulub in one beat, in parallel raising your hands with dumbbells. Drop back at the seat, then repeat on the opposite leg. One repetition. Whack 10 repetitions.13. Sumo - sit down
Technique vikonannya: stand up, legs apart troch wider, lower on the width of the stegon, fingers n_g directed under the hood 45 degrees, troch's toelub forward. Trim dumbbells in front of you with both hands. Breathe in, bending the knees and lowering the quilts to quiet feasts, until the stinks appear parallel to the pidlog. See and turn around at the exit position, pressing on your toes. Whack 10 repetitions.14. Returning vіdzhimannya
Technique vikonannya: sit on the table and take your hands on the front edges. Raise your butt from the style and take such a position, so that the legs are set at 90 degrees. Straighten your hands. This is your starting position. Lower your body to the bottom until your lungs are at 90 degrees. Whack 10 repetitions.15. Right fight
Technique vikonannya: correct from the position of the plank on straight arms Bring your feet up to your hands. Rise to a low squatting position. Take a second, then put your hands on the ground and put your feet out of the way. Whack 10 repetitions.16. Sіdnichny place
Technique vikonannya: wrap the gumka around the stegon and lie on your back, bending your knees, stretch your feet on the bottom on a stand 30-40 cm from the buttocks. Squeeze the saddles and break the quilts into the pidlogs, but your body will not represent a straight line from the knee to the shoulders. Make a pause on the mountain, then let's go back at the exit position. Whack 10 repetitions.17. Vipadi with a twist
Technique vikonannya: Take the dumbbell with both hands. Lift the right foot, so that the vaga was on the foot. Stretch your hands in front of you. Allow both legs to bend about 90 degrees. Then let's turn the toulub levoruch, trimming the quilts unruly. Rise up to stand up and repeat from the other side. Whack 10 repetitions.28-day complex is right
Are you wondering how to get up physically to a gathering more than that pump up the garni of m'yazi? Don't have a gym nearby, but do you want real results? Do you want to burn calories and build up the m'yazov mass without any newfangled simulators?
In this power plan you do not need dumbbells, barbells, etc. Given home training for the first time in sports, only your power is won, that is. you beat the basic rights. Are you ready for testing? Try this option of training a booth for girls, then you can move on to folding such yak.
Bagato girls want to be stringy and beautiful. Competently folded training program for girls at the gym to create a diva and transform the body. Literally in two or three months, you can lift up the dirt, lose fat, lift up the seats.
Objectives of training and program features
The girls come to the hall with different goals. In addition, as a task, there are training programs.
Yogo can be presented at a glance table, you can write everything every day - to whom it is more convenient. Golovne, so you have everything written down.
It’s more convenient, especially if you had a break and want to continue training again. Garna memory - good, but in a month you will forget, how many times you have worked with a particular vagary right.
If a coach is working with you, he is responsible for monitoring the dynamics of your interests, the progress of your results, and changing your body. If there is no coach, then everything is necessary for you.
And also you need to know the technique right, as you work. Recognize what the skin law is needed for, so that the best vikonati is possible. More warehouse - choose the best option.
Features of the first training, dosing of the training
First of all, training can be easy, otherwise you will have more trouble to work on. Unprepared before the adventure, the m'yazi can be traumatized. Especially in times of training for women, it is necessary to protect. I want their organism to be more vivacious, lower human, but more tendentious.
On the first month, it is necessary to carefully add the vag, guarding the camp of the girl. It’s easy for you to train, you don’t sweat it, it wastes your senses. As if in the middle of the training, you showed that you have little strength, the ambition is too great.
And as soon as you train, you go home absolutely without strength - the program is correct! As a training program is straightened out on the basis of form, you can not bring yourself to such a vtomi.
Zmina is right
To achieve the best result, it is recommended to change the program once a month, or change it often. M'yazi chirp to the point of vanity, and then stop reacting to them. Yakshcho, zvіsno, the need to tidy up zovsіm, regression will begin. And with stable employment, the vag ceases to grow, so does the m'yazi. You need something new.
You can modify the program in the following way: once every 2 days, change one right to another. For example, today you have been working on the leg press, and the next time you can work on the vipadi with dumbbells. Draw a sprat like this once, then remember the qi right on the squat, work the same sprat of tizhniv.
M'yazi love diversity!
The main superchicks on the topic
Fear of pumping
In humans, natural testosterone levels are 15–20 times higher, lower in girls. Protete navit lads do not zavzhda vdaetsya normally razkhitatisya. What to say about the girls? Are you afraid that your biceps will become bigger, lower than that of your boy? You are worried for a while, the hormone is not the same.
Testosterone itself activates anabolic processes in our body. The very blame for the growth of m'yaziv (at once from growth hormone, obviously, in such a growth, absolutely everything in our body).
Visnovok - get busy boldly, go around and don’t fight anything!
Barbell chi dumbbells: chi tse is necessary for all girls
So, as in the body of a girl, there is not enough testosterone for a pronounced m'yazovy development, blame the diet: why should a woman lift a barbell, work a base, pump up m'yazi, like a man?
Today you can see the girls, as if you can loosen the musculature, lower the human. Such a result was taken away by an unnatural path. What can be achieved without doping: a relief, an insignificant increase in tightness, a significant increase in strength and vibrancy.
All the results will give you the same dumbbell barbell. Basics and supplements have the right to help you become stronger. And vitrati calorie and pіdtyanutіst m'yazіv in parallel with cim will give you a garnet of body!
If you want a minimum percentage of fat, you will need to radically change your eating habits, improve your skin calories. At the same time, save a white warehouse. Otherwise, you will just lose weight.
Like eating, like walking to the gym
The scheme of eating is simple and depends on the method of your training:
- Gaining mass - the increase in BZhU in the average 30, 20, 50% in average.
- Slimming - BJU 45, 35, 10% vіdpovіdno.
- Wagi support - BZHU 30, 30, 40%.
What do you need to drink gainer, proteins?
The organisms of a person and a woman breathe one and the same inconspicuously, from that look, that the regulation of physiological processes develops for the balance of the hormones themselves, there is nothing new and unique in the biochemical plan in the opposite state.
Why not use sports supplements? Girls also need amino acids, vitamins, proteins, non-essential fatty acids. It is so very necessary to compensate for the vanity, take it off in training.
An ideal figure - far from being a gift of nature, but to inspire you and have mercy on your volodarka of a chic body; On deyakі problem areas, yakі єpractical in skin people, the urge can be strong. Correctly picking up the complex is right in a short hour, it is possible to create an even vanity for the whole body.
Right on all groups of m'yaziv іz dumbbells
- Vipadi, in case of some kind of pain in the shoulders, arms, back, no such sitting. Take a dumbbell and take it straight upright. Breathe in and vikonuemo vipad diagonally on the leg, nahilyaemos і, tensile press, dynamically pressing the left hand to the breasts. Viroblyayemo vypad іnshoy leg. We count 10 repetitions.
- Vipadi u bik for m'yaziv hands, breasts, presa and stegon. In the standing position, the hands are pulled forward, the seats are strained and the press. Vikonuemo widely killed krok, turning at the same time in the same toe of the leg and the toelub.
- Sit down, when you practice mustache m'yazi. We take a standing position, lowering our hands. Sit down on the breath, pushing the position of the pelvis, you will work on the system. You can see, when you lift it on the scarpets, pressing your arms to your shoulders. Right win 10 times.
- Vіdzhimannya. We take a lying position, with which we spiral on the knees and arms, then we straighten our arms at the same time, lifting the knees from the legs, lifting the right leg. Let's take a break from the camp. Vikonuemo for the skin leg 10 times.
Right for girls at home minds
Today's light is to set the floor at a fast pace of life, which is far from an hour to watch the gym. A group of people should come to the rescue at the time of the right to popry all the groups of m'yaziv to take at home. Start yoga next also from the front ten-point warm-up.
- Right bike. Lying on the back, lifting the legs over the knees and imitation of riding a bicycle with a stretch of 1-2 strands. It is necessary to win at two people. The lower the legs are to the log, the more effective the result will be.
- Vіdzhimannya. At the outward position on the bottom, it stands on the valleys, bending the knees. Stretching your arms, lifting one leg, turning at the outside position, and the same thing is done with the other leg. Wicked 8 times, three times.
- For m'yazіv hands it's best to add a variety of right with dumbbells. For the cob, you can vikoristati vaga 1 kg. At the position of standing hands, we put them forward, rotting them in parallel to the foot, in the breath we raise them and lower them to the sight. With the other right, the hands are lifted on the level of the shoulders, trimmed for 15-20 seconds. Have the right to work 15 times, two times.
- For a day and a night. Come and sit with narrow and wide accommodations, with a frail and even body. It is important not to change to the kolіna vaga in case of tsimu.
For some rules, vikonuvati right
- turn off training after hedgehog. Take zhu 1.5 years before the cob is right, or after 2 years after taking it;
- so that the m'yazi would rise up, it is necessary to win the right 2-4 here at tyzhden;
- at the day of training, it is recommended to go in for big, swimming, haircuts on a skipping rope;
- study the principles of proper eating;
- drink plenty of water - at least 1.5 liters.
Bigger ambition step by step and dorimuyuchis our joys, you always look at the time with that string pulled up.
The training program for girls at home is given to help them lose their weight and inspire a body shape. Chi not ce mriya kozhnoї other ї dіvchini? Let's get to the workout.
What can you do at home
The organism of a girl's troch is reborn like a human. I do not think about what you thought. Read about biochemical exchange processes.
In the body, for m'azovy anabolism, it shows testosterone, and for fat, it acts as estrogen. If a person loses his masculinity for the sake of drinking beer, a passive way of life, his body's testosterone level drops and estrogen level rises. The beer is alive, the fat starts growing on the quilts and the seats. The figure perebudovuetsya for the female type.
If testosterone is rich, the body is trimmed in a good m'yazovіy form.
Girls also have their own rіven of the human hormone, ale vin in 20 times lower, lower in a normal person. What equal is not enough, in order to build up a majestic m'yazovu mass, but vistacha, in order to bring the muscles into tone and develop strength (don't go and not to a human equal).
And to that, the training of the girl looks like a person. Possibly, in the present, you are right (if you want it to be quiet, so that people do not shy away), but the stench with other vagami and other times is vigilant. What in the gym, what at home, the training programs will be similar.
At home minds for girls, training for spalling fat can be formed from the following elements:
- Aerobics.
- Classic cardio.
- Circular training with light weights and without them for the gymnastics rights.
- Yoga, before speech, also helps to spit fat and vimagati stringiness!
Houses for girls' creations all mind to occupy - a single crossing - your line!
Let's take a look at the most common options.
Circle training for girls
One of the best options is training for girls for weight loss. People love to talk - fat-burning training in home minds. Few people know how to spit fat, how to get excited. Most people are on the right. For the cob you need mother willpower and put a lock on the refrigerator! Axis tse smut rule!
Circular training booth for weight loss can take the place of CrossFit and dancing, for example. The axis of deyaki options is right, yakі you can win for training.
Serving with distributions
Zrobіt 10 squats from the arms drawn in front of you. At the top point, if your legs are straightened, stretch. Koristaytes spring effect at the bottom point, do not extinguish yoga. Tse duzhe zmanochno.
You can work qі sіdanny vrantsі shodnya, zbіlshivshi їhnyu kіlіkії up to 30.
A more folding option is to hang out from the stands, sitting on the back, hands on the bottom. Under an hour of rush uphill, raise your hands above your head.
Kidok colin up to breasts lying down
Stand up on your hands, nibi you are going to stand up. Don't worry, the language is not about vision!
Legs spread wide, pelvis lift up. By virtue of pulling now one, then another knee to your breasts. Work everything at the pace. You can work for the right in the same time for the sidings of the distribution.
Increase for the skin leg 10-30 intensive rukhiv.
Smutty respect: right with a cross - the right knee goes to the left part of the breasts, the left knee - to the right.
Skipping rope or haircuts on scabbards
If you have a high stele, and if you have a jump rope - koristuytes tsim. Everything is not so good with minds - just strebayte on shkarpets. Draw the right and left leg, work 3-5 stripes on the skin nose on the cheeks.
Put a stopwatch in front of you and shoot 60 seconds. It is possible to work after the front right.
Folder on the back
After stribkiv, we bring the heart beat back to normal and lie down on the back (lay a light kilimok). I vikonuemo one-hour pіdnyattya corps that nіg. You can bend your legs in knees and push your breasts with them. Work like this 10-30 times.
Tim, who finds it easy to work a fold, you can beat the bottom of the body in pairs with the bottom of the nig:
- We lift the body once - we lower it.
- As soon as we lift our feet, we lower them.
- The body is lifted with an one-hour turn of the sleeves and the coat to the right knee, lowered.
- Raise your legs.
- Repeat under the body with a turn to the next knee.
Z tsikh 4 elements are folded to the right, as we call it “folding twisting”.
Lifting the pelvis lying down
Sche qiu is rightly called a village town. We lie on our backs, the hands of the tunic are pulled up and lie on the floor with the palms down. Legs bent in knees. Raise your pelvis higher, then lower your yogo back. Work 10-30 times.
Raise your pelvis with your back burn
Now we turn over on the living, stand up on the elbows and the scarves. Zusillam m'yazіv pelvis lift it high up on the mountain and lower it to a straight line with the grate of the body. 10-30 times.
Seeing the legs back
We stand on our elbows, like the last time, and on our knees. Through the eyes, I lead back and up the skin leg. 10-30 times for both nigs. Then you can put on tight legs.
Knives from the station lying down
Lyagaemo on the beak, spiral on the elbow. The other hand sticks at the pidlog in front of you. Raise your foot on the mountain. We work like this 10-30 times and turn over to another beak.
There are more impersonal rights in those options, from which a program of training for weight loss in home minds can be formed. Ale can be tried for the cob qi.
You can also vikonat all qi right in one cycle, starting 10 times, and repeat 2-3 such cycles with a change of 120 seconds each - and you will burn a lot of calories.
The training program for girls at home minds is not obligatory to turn on the right ones, so it is not obligatory to work them in looking at the superset chi cola. You can work between the right skin break for 30 seconds. It is important that you sweat, get tired. As if for training you didn’t fall into a sweat, for the sake of training. Tim is bigger, you definitely can’t burn fat in such a training. To lose weight, you need to sweat.
Cardio
Skipping rope, included in the last division, with a cardioelement. Ale classic cardio - exercise bike, big track, ellipsoid, maybe, stepper.
Do you have one of the booths? Miraculous! 40 beats on heart rhythm 120-125 beats.
Do you really want to lose weight? Try the spacing elements.
Home training in interval mode is a bad option for losing weight for girls.
For example, you pedal on an exercise bike. Set more tension, speed up to the maximum possible rhythm and trim your speed for 20–30 seconds, then change the tension and continue pedaling at a reasonable pace, keeping your pulse down.
Zvyazki on the press
Victory these basic rules on the press as a supernet:
- Lifting the body lying down with legs bent in knees.
- Pochergove pіdnyattya nіg.
- Odnochasne pіdnyattya nіg.
- Lifting the corps with legs lifted up the mountain.
- Lying twisted.
- lying down - stretch your arms and stretch them up to five, twisting across. The right hand is smeared to the right to p'yat, the lion - the lion.
Aerobics
Open the Internet, enter the aerobics video course and respectfully repeat those that appear on the screen.
Chim garna aerobika:
- You are positive, create rhythmic movements to the music
- You sweat, your heart goes up to 120-130 beats per whilin
- You are getting thinner and becoming more stringent in skin training!
Aerobics is wonderfully suitable for spalling fat in the minds of the home. It's almost three years old, this hour it takes up to 400 calories. Do not fill up the pool - water aerobics burns up to 700 and more calories in the same hour. Mayzhe vdvichі more.
For more diversity, buy a hoop for fitness - yoga twist on the belt. You can take a step platform. Then you can do step aerobics.
Choice of dumbbells and obtyazhuvachiv
Training booth is easy to imagine without dumbbells or tight fitting. Lie down stench yourself in a den, quiet your eye. I want to take them and take care of them. And if you don’t have dumbbells, then you won’t start doing it.
You can do aerobics with dumbbells. You can systematically work in different ways, such as breeding, bench press, squatting, vipadi with dumbbells.
The training program for weight loss for girls with dumbbells, for example, can look like this (circular option):
- Dumbbell bench press for 15 reps.
- , you need to work tezh u 15 repetitions
- Dumbbell bench press from behind the head, insoles
- Hand bending from dumbbells stіy - stіlki f.
Vidpochinok until the recovery of the pulse.
- Squat with dumbbells - 1 pidhіd x 15 times
- Vipadi with them
- Nahili with dumbbells that Romanian or dead deadlift 15 times.
- - Tezh at 15.
Restoration until re-renewal of the pulse
Well, after all, press. You can make a link with 7-8 right, de skin 2 tie in a superset. We have already spoken about them more.
What to wear tight - you can put them on your hands and on your legs, and you can win if you are right, like you were robbed without a vaga. In this rank, the desire for m'yazi will be greater, and, therefore, the training will be more effective.
Program folding principles
Training for girls at home can develop from different rights.
Whether a program for weight loss is due to cardio until the day after the main workout. If you have to do cardio, you have the right to go, for example, your legs. Let's go chest-back and arms-shoulders. You can finish the workout with a press.
It is easier for people to take care of themselves at home - they need a vaga. And the axis of the girls is to finish small dumbbells and intensive work in 7 sweats to lose weight. The female organism of the troch is reborn like a human.
It is possible to work one and the same complex for a day. It is possible to divide the training according to the groups of m'yaziv - but it is more suitable for the set of mass and formation of the rock relief. To lose weight, to beat the circular training better.
In the simplest way for women to lose weight, they have to do a great cardio and diet. But for such a regimen, training is simply fat, and the shape of the m'yaziv practically does not change. Well, if you want not only to lose weight, but also to get fit - beat the cardio dosed, obov'yazkovo vykonuyuchi right for specific groups of m'yaziv.
For folded goals - it is necessary to fold an individual program for a given skin type.
Vrakhovuemo eating
Somebody starts to get busy, passes for a month - there is no result. And even worse - the vaga is growing!
Why is it on the right? And how did you eat, did you change your food? Ni. And the very thing is necessary to grow! Get used to less savory carbohydrates and fats, replace low-fat foods with brown ones, eat balanced and don’t overdo it. Here, the enchanting key is buried to success.