Gymnastics for fantastic figures or how to lose weight fast at home

No time for the gym? So you need to start training at home and in any case, do not be lazy, because for the sake of a slim and beautiful figure is worth the effort. Those who want to lose a few extra kilos and have tightened figure in just a couple of weeks, will approach exercise with the weighting, ie using Expander. They allow you to train multiple muscle groups. If you hold classes three times a week, just thirty minutes each, the result will be noticeable soon, and you can proudly tell my friends, how to lose weight fast at home and discover the secret of a perfect body.

Exercise for muscles of the hips and breasts

Feet shoulder width apart, hold expander behind and hold in the hands, arms slightly bent at the elbow and make the sides. Then you need to slowly bend the legs at the knees, placing the pelvis back, not caving in at the waist. At the same time we need to reduce arms in front of him, creating tension in the muscles of the chest. Repeat 7-10 times.

Exercises for the muscles of the buttocks and shoulders

Feet shoulder width apart to put on, and the knees should be relaxed. Expander grab behind so as to brush a hand appeared over his head and the other in the lumbar region. Take a step back, sinking into a lunge, the angle of each knee was bent 90 degrees. At the same time straighten the arm because of the head upward. Repeat 5-7 times for each leg.

Exercise for abdominals

For this exercise, the expander is not needed. Lie on your back and bend your knees at an angle of 90 degrees. Hands take the head, elbows to the sides. Slowly straighten the legs, sending one up and the other down. Thus it is necessary to try to curl up, lifting shoulder blades off the floor. Repeat 5-10 times.

Exercise for muscles of waist, buttocks and hamstring

Embark on a rubber expander with your feet shoulder-width apart, knees slightly bent, body leaning forward, his back straightened. Next you need to straighten the hip, straightening the body. At the same time you need to pull the hand to the chin, elbows pointing up. Repeat 7-10 times.

Exercises for the muscles of the buttocks, shoulder girdle

Stand with one foot on the handle of the Expander, the eponymous hand to take another handle. The second hand should be folded and laid behind on the back. Then you need to perform a swing back at the same time bringing the arm forward with expanders. Return to the starting position. Repeat 5-7 times on each side.

During training you should try to keep a constant pace. Complex exercises correctly done slowly and smoothly. Between exercises you can do pause a minute each time.

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