Usually, women with this type of figure have a well-developed musculature .Muscles are prone to growth (it is inherent genetics) and very quick to react to form the exercise.You feel that in your body fat once sheltered and does not want to leave the area of the waist, abdomen and in the back?With a combination of aerobic and power loads, with proper nutrition, you choose two problems: fat burning and body shaping.
first 6-8 weeks of a major component of your training should be aerobic exercise.Somewhere in 2/3 time load should take aerobic training, ie .2 times a week -.. Aerobics and 1 time - strength exercises.Then the kind of load can be changed to 1: 1 mode.Aerobic and strength training should be alternated.
If you are afraid to build large muscle mass and be like Schwarzenegger, we advise you to use small weights or do not use them at all.Strength training is important not only because it strengthens your body, they increase your metabolism and provide you with additional forces.
Increasing muscle mass, you burn more calories as muscles, increasing in size, begin to expend more energy.
For a long time it was thought that with the help of strength training is impossible to burn fat where we want.!According to recent studies, the partial burning local fat deposits - possibly!
begin with exercises press and back.
stomach muscles are of great importance in the overall development of the muscular system.Working on the press, we are starting to heat up very quickly our body by a strong increase in blood flow in the liver.It plays an important role in fat burning.
drill press .
1. body rise from a prone position
Lie on your back, knees bent at an angle of 90 °, or stupas on the floor, his back firmly pressed to the floor, fingers somknite at the back.Reducing abdominal muscles, lift your head, shoulders and body, then slowly lower.Breath - on the floor, exhale - rise housing.
2. Reverse curl
Lie on your back, knees bent and pulled up to his chest, his hands lying on the floor at your sides.Straining abdominal muscles, lift your hips off the floor, pulling the tailbone forward and upward.Slowly lower.
3. Lifting and twisting torso
Lie on your back, knees bent at an angle of 90 °, feet flat on the floor, fingers on the back of his head.Lift the body up and forward and turn around the entire body to the left knee elbow do not start to face.Slowly lower.Do the desired number of repetitions.Then start turning to the right knee.Breath - on the floor, exhale - rise housing.
4. rise torso, knees on the side
Lie on your back, connect the knees, lower legs bent at the knees, on the floor to the left of you and your fingers on the back of his head.By reducing the obliques, they raise your head and shoulders.Try to keep both arms parallel to the floor work there.Slowly lower yourself (both shoulders on the floor).Breath - on the floor, exhale - the rise of the head and shoulders.
complex exercise to strengthen the back muscles 1. extension back
Lie on the floor on his stomach, legs straight, arms bent and crossed behind her back at the waist.Lift your head and chest up, only partially tearing the stomach from the floor.Slowly lower yourself.Do not make jerky movements.Breath - on the floor, exhale - rise housing.
2. broad thrust with dumbbells
Stand with your knees slightly bent.In the hands of a dumbbell (weighing 2.5-7 kg).Hands omitted along the body, palms facing back.Bringing the blade, lift your elbows up and sideways, to shoulder height, without bending the wrist.Straighten your arms.Inhaling - arms straight, exhale - curl.
This exercise strengthens the muscles of the chest and shoulders.
3. Lifting the arms and legs alternately.
Lie on your stomach, straighten arms above his head.Begin to raise your right hand and left foot.Having the right amount of reps, switch arm and a leg.Breathe in a relaxed state, breath - muscle tension.
Exercises to strengthen the thighs and buttocks .
I. Lunges forward with dumbbells
Stand up straight, hands with dumbbells (2,5-7,0 kg) lower down along the body.Keeping your back straight, step forward with your right leg so that the thigh parallel to the floor turned out to be.Return to starting position.
2. Extension one leg
Stand on "all fours", arms bent at the elbows, resting on his elbows.Tear off his right knee on the floor and start to straighten the leg up, shin should be perpendicular to the floor.Lower the leg, not shifting his weight on it.Having the right amount of repetitions, go to the left leg.Inhale - leg is lowered, exhale - leg up.
Strengthening the muscles in the arms and chest .
1. «Butterfly" from a prone position
Lie on a bench, legs bent at the knees.In the hands of a dumbbell (2,5-7,0 kg).Hands slightly bent, palms facing up.Keep your hands in front of chest and spread to the sides until your elbows will not appear until at chest level.Inhale - hands apart, exhale - the reduction to the rib cage.
2. Extension arms sitting
Sitting on a bench or standing, grab a dumbbell.Hands are raised above the head, palms facing inward.Bend your elbows and lower the dumbbells to the shoulders, elbows leave in one position.Straighten your arms.Inhale - bend arms, exhale - extension of the arms.
Get on all fours, knees shoulder width apart, hands slightly wider than shoulder width.Apply the pelvis forward and down.The body from head to knees should form a straight line.Lower your chest to the floor, so that your elbows are at shoulder height.Try not to bend back.Straighten your arms.You can complicate the exercise, do a full push-ups with straight legs, relying on your toes if you want.Inhale - hand bend, exhale - arms straighten.