There is a popular saying among fitness experts: "The best exercise is the one that does not." The take-home message? For best results, you need to regulate your body in new ways. So while classics such as depression, division, and squats movements are the basic elements of a good workout plan, changing the way of doing these exercises every 4 weeks may help to avoid plateaus, Beat boredom and loss rapid fat.
That's why we wrote the Big Book of Exercises Women Health. From beginning to end, which protrudes makeover with color photographs of over 600 book with dozens of advanced training sessions best coaches in the world. All to give you thousands of ways to upgrade your old car and sculpt the body you've always wanted. You can start today with this list of the best new exercises for each body part of a woman.
ABS: Mountain climber with hands on the Swiss ball
The advantage: This is one of the most simple but most effective way to tighten your abdomen. In fact, you just have to move a muscle.
How to do a pushup position with your arms completely straight, but places his hands on a ball instead of speaking Swiss. Your body should form a straight line from head to ankles. Tighten the heart and keep it that way throughout the year [A]. Lift one foot off the floor and slowly raise your knee as close to your chest as possible, without changing your lower back posture. Then repeat with the other leg. Alternate for 30 seconds. If it is too hard, place your hands on the floor or on a bench instead of a Swiss ball.
Buttocks: Hip Lift
The advantage: It targets the back muscles, which can help make your stomach flatter. The reason: When the gluteus are weak, as they are in most women above the pelvis tilts forward. It is not only places stress on the lower back, but it makes your stomach to endure, even if you do not have an ounce of fat. His solution: increase the hip.
How to: Lie on your back on the floor with your knees bent and feet flat on the floor [A]. Now hang your heart, squeeze your gluteus and raise your hips so your body forms a straight line from shoulders to knees [B]. Pause for 3-5 seconds right buttock clenching all the time then lose the beginning.
QUADRICEPS: Offset Dumbbell Lunge
The advantage: Holding a weight on one side of your body increases the demand on the heart to keep the body stable. The result: The hips and abs have to work harder, and also improve your balance. And better yet, you burn tons of calories.
How to: Hold a dumbbell in your right hand next to your shoulder with the arm bent [A] arms. Go ahead with your right leg and lower your body until your right knee is bent at least 90 degrees and left knee almost touches the floor [B]. Push yourself back to the starting position. That's one rep. Do all your representatives, then repeat with your left leg, keeping your weight on your left.
HAMSTRINGS: one leg right leg Dumbbell Dead
The advantage: Besides targeting your hamstrings, this exercise works the gluteus and core. It also helps eliminate muscle imbalances between your legs, reducing the risk of injury. And as a bonus, you can even improve the flexibility of the hamstring muscles.
How: Take a pair of dumbbells with an overhand grip, and keep at arm before her thighs. Stand with your feet apart and knees slightly bent. Now lift one leg off the ground [A]. Without changing the bend in your knee, bend at the hips (keeping your lower back arched), and lower your torso until it's almost parallel to the floor [B]. Pause and squeeze your gluteus, thrust your hips forward and raise your torso back to the beginning. Do all your representatives, then repeat with the other leg.
CALVES: Single-Leg Donkey Calf Raise
The advantage: This simple exercise helps shape your legs in the comfort of your living room.
How: Place the ball of one foot on a step, block or plate weighing 25 pounds. Cross the other foot behind the ankle. Enter a solid object support. Then, keeping your back arched naturally bend at the hips and lower your torso until your upper body is almost parallel to the ground [A]. Raise your heel as high as you can [B]. Pause, lower the heel, and repeat. Perform as many reps as you can and for a period of 60 seconds, then switch legs.
Chest: one arm dumbbell bench press
Benefits: This exercise works the gluteus and abs as hard as it works the chest and triceps. As you tighten the hips and core to tone your upper body.
How: Take a dumbbell in your left hand and lie on your back on a flat bench, holding the dumbbells above your chest with his right arm. The palm should be facing out, but turned slightly inward. Place your right hand on your abs [B]. Lower the barbell off your chest. Pause and then press the weight back to the beginning. Want a bigger challenge? Slide so that only the right buttock and right shoulder on the bench. (Do not let your hips sink, place the left foot wider for balance.) Do all reps, then repeat on your right.
Shoulders: Shoulder shrug and Caption
The advantage: When lifting weights to start this exercise, you point the front of your shoulders and rotator cuff. Then comes the shrug. This part of the movement to better balance the muscles that rotate the shoulder blades. The end result: the shoulders are beautiful and better posture.
How to do it: Stand holding a pair of dumbbells with your shoulder width feet apart. Let the dumbbells hang at a distance along the sides, palms facing each other [A]. Without changing the bend in your elbows, raise your arms until they are parallel to the floor, keeping them at an angle of 30 degrees from your body (so that they form a "Y") [B]. At the top of the movement, shrugging up [C]. Pause, then reverse the movement to return to the beginning and start again.
TRICEPS: Swiss-ball lying triceps extension
The benefit: Lying on a Swiss ball forces the heart to work harder to keep it stable. So you work your abs as it forms the back of the arms.
How: Take a pair of dumbbells and lie on your back on a Swiss ball so that your upper and middle back are firmly on the ball. Raise your hips so your body forms a straight line from knees to shoulders. Hold the dumbbells over your head with your arms outstretched and palms facing [A]. Without moving your arms, bend your elbows to lower the dumbbells until your forearms are beyond parallel to the floor [B]. Pause and lift weights to start straightening.
BICEPS: Curl Dumbbell Split Stance
The advantage of placing one foot in front of a bench forces your hip and core muscles to work harder to keep your body stable. In this way, you agree more muscles and burn more calories than you would if you did the exercise on a normal standing position.
How: Take a pair of dumbbells and place one foot on a bench in front of you or it is just above the knee. Let the dumbbells hang at a distance along the sides, palms facing forward [B]. Without moving your arms, bend your elbows and curl the dumbbells close to your shoulders as you can [B]. Pause, then slowly lower the weight to the starting position. Each game, put the foot is placed in place.
FOREARM: Plate Pinch Curl
The benefit: Strengthens the muscles of the forearms, hands, fingers and thumbs, while setting up your biceps. Bonus: It's better to make opening jars, too.
How: Take a pair of light weight plates in the right hand. Keep the two plates with fingers and thumb pinching the smooth side of the plates. Allow the suspension arm by your side [A] plates. Without moving your arms, bend your elbows and curl the weight as close to your shoulder as you can [B]. Slowly lower the weight to the starting position and repeat.
Upper back: Swiss-Ball L Raise
The benefit: This exercise works the upper back. Working these core muscles, you will improve your posture, the way to the back of your shoulders, and look great with a strapless dress.
How: Lie face down on a Swiss ball so that your back is flat and your chest is off the ball. Let your arms hang down to the shoulders, palms facing back [A]. Keeping your elbows flared, raise your arms as high as you bend your elbows and squeezing your shoulder blades. Your arms should be perpendicular to the torso [B]. Without changing the position of your elbow, rotate the forearms and back so you can [C]. Pause, followed by the reverse movement. If you can do more than 12 repetitions with weights.
The BLATS: band assisted Chimp
Benefits: This exercise allows you to make completely dominated, even if you've never gotten one. On the other hand, is more accurately mimics the movement of last pull downs or assisted chimp machine. All you need is a chin-up bar, and a large rubber band called super group.
How to: Loop one end of a super group around a chinning bar and then come out the other end of the tape, strapping firmly in charge. (The thicker the tape you buy, the more support it will provide.) Grab the bar with a shoulder width apart, suspiration, and place your knees on the loop of the band. Hang at arm's length [A]. Make a flip dominated the upper chest to the bar [B]. Pause, then slowly lower your body to the starting position.
Lower Back: McGill Curl
Benefits: This exercise works the entire abdominal muscle complex, keeping your lower back naturally arched position. Therefore, reducing the pressure on the spinal column while increasing muscular strength, which helps to prevent lower back pain.
How to: Lie on your back on the floor with the right leg on the floor. The left knee should be bent and your left foot flat. Place your hands, palms down on the ground under the natural arch in your lower back [A]. Slowly lift your head and shoulders off the floor without bending your back or spine, and hold this position for 7-8 seconds, breathing deeply all the time [B]. That's one rep. Do 4-5 repetitions, then switch legs and repeat. To make it even more difficult by lifting the elbows on the floor while you curl.
That's why we wrote the Big Book of Exercises Women Health. From beginning to end, which protrudes makeover with color photographs of over 600 book with dozens of advanced training sessions best coaches in the world. All to give you thousands of ways to upgrade your old car and sculpt the body you've always wanted. You can start today with this list of the best new exercises for each body part of a woman.
ABS: Mountain climber with hands on the Swiss ball
The advantage: This is one of the most simple but most effective way to tighten your abdomen. In fact, you just have to move a muscle.
How to do a pushup position with your arms completely straight, but places his hands on a ball instead of speaking Swiss. Your body should form a straight line from head to ankles. Tighten the heart and keep it that way throughout the year [A]. Lift one foot off the floor and slowly raise your knee as close to your chest as possible, without changing your lower back posture. Then repeat with the other leg. Alternate for 30 seconds. If it is too hard, place your hands on the floor or on a bench instead of a Swiss ball.
Buttocks: Hip Lift
The advantage: It targets the back muscles, which can help make your stomach flatter. The reason: When the gluteus are weak, as they are in most women above the pelvis tilts forward. It is not only places stress on the lower back, but it makes your stomach to endure, even if you do not have an ounce of fat. His solution: increase the hip.
How to: Lie on your back on the floor with your knees bent and feet flat on the floor [A]. Now hang your heart, squeeze your gluteus and raise your hips so your body forms a straight line from shoulders to knees [B]. Pause for 3-5 seconds right buttock clenching all the time then lose the beginning.
QUADRICEPS: Offset Dumbbell Lunge
The advantage: Holding a weight on one side of your body increases the demand on the heart to keep the body stable. The result: The hips and abs have to work harder, and also improve your balance. And better yet, you burn tons of calories.
How to: Hold a dumbbell in your right hand next to your shoulder with the arm bent [A] arms. Go ahead with your right leg and lower your body until your right knee is bent at least 90 degrees and left knee almost touches the floor [B]. Push yourself back to the starting position. That's one rep. Do all your representatives, then repeat with your left leg, keeping your weight on your left.
HAMSTRINGS: one leg right leg Dumbbell Dead
The advantage: Besides targeting your hamstrings, this exercise works the gluteus and core. It also helps eliminate muscle imbalances between your legs, reducing the risk of injury. And as a bonus, you can even improve the flexibility of the hamstring muscles.
How: Take a pair of dumbbells with an overhand grip, and keep at arm before her thighs. Stand with your feet apart and knees slightly bent. Now lift one leg off the ground [A]. Without changing the bend in your knee, bend at the hips (keeping your lower back arched), and lower your torso until it's almost parallel to the floor [B]. Pause and squeeze your gluteus, thrust your hips forward and raise your torso back to the beginning. Do all your representatives, then repeat with the other leg.
CALVES: Single-Leg Donkey Calf Raise
The advantage: This simple exercise helps shape your legs in the comfort of your living room.
How: Place the ball of one foot on a step, block or plate weighing 25 pounds. Cross the other foot behind the ankle. Enter a solid object support. Then, keeping your back arched naturally bend at the hips and lower your torso until your upper body is almost parallel to the ground [A]. Raise your heel as high as you can [B]. Pause, lower the heel, and repeat. Perform as many reps as you can and for a period of 60 seconds, then switch legs.
Chest: one arm dumbbell bench press
Benefits: This exercise works the gluteus and abs as hard as it works the chest and triceps. As you tighten the hips and core to tone your upper body.
How: Take a dumbbell in your left hand and lie on your back on a flat bench, holding the dumbbells above your chest with his right arm. The palm should be facing out, but turned slightly inward. Place your right hand on your abs [B]. Lower the barbell off your chest. Pause and then press the weight back to the beginning. Want a bigger challenge? Slide so that only the right buttock and right shoulder on the bench. (Do not let your hips sink, place the left foot wider for balance.) Do all reps, then repeat on your right.
Shoulders: Shoulder shrug and Caption
The advantage: When lifting weights to start this exercise, you point the front of your shoulders and rotator cuff. Then comes the shrug. This part of the movement to better balance the muscles that rotate the shoulder blades. The end result: the shoulders are beautiful and better posture.
How to do it: Stand holding a pair of dumbbells with your shoulder width feet apart. Let the dumbbells hang at a distance along the sides, palms facing each other [A]. Without changing the bend in your elbows, raise your arms until they are parallel to the floor, keeping them at an angle of 30 degrees from your body (so that they form a "Y") [B]. At the top of the movement, shrugging up [C]. Pause, then reverse the movement to return to the beginning and start again.
TRICEPS: Swiss-ball lying triceps extension
The benefit: Lying on a Swiss ball forces the heart to work harder to keep it stable. So you work your abs as it forms the back of the arms.
How: Take a pair of dumbbells and lie on your back on a Swiss ball so that your upper and middle back are firmly on the ball. Raise your hips so your body forms a straight line from knees to shoulders. Hold the dumbbells over your head with your arms outstretched and palms facing [A]. Without moving your arms, bend your elbows to lower the dumbbells until your forearms are beyond parallel to the floor [B]. Pause and lift weights to start straightening.
BICEPS: Curl Dumbbell Split Stance
The advantage of placing one foot in front of a bench forces your hip and core muscles to work harder to keep your body stable. In this way, you agree more muscles and burn more calories than you would if you did the exercise on a normal standing position.
How: Take a pair of dumbbells and place one foot on a bench in front of you or it is just above the knee. Let the dumbbells hang at a distance along the sides, palms facing forward [B]. Without moving your arms, bend your elbows and curl the dumbbells close to your shoulders as you can [B]. Pause, then slowly lower the weight to the starting position. Each game, put the foot is placed in place.
FOREARM: Plate Pinch Curl
The benefit: Strengthens the muscles of the forearms, hands, fingers and thumbs, while setting up your biceps. Bonus: It's better to make opening jars, too.
How: Take a pair of light weight plates in the right hand. Keep the two plates with fingers and thumb pinching the smooth side of the plates. Allow the suspension arm by your side [A] plates. Without moving your arms, bend your elbows and curl the weight as close to your shoulder as you can [B]. Slowly lower the weight to the starting position and repeat.
Upper back: Swiss-Ball L Raise
The benefit: This exercise works the upper back. Working these core muscles, you will improve your posture, the way to the back of your shoulders, and look great with a strapless dress.
How: Lie face down on a Swiss ball so that your back is flat and your chest is off the ball. Let your arms hang down to the shoulders, palms facing back [A]. Keeping your elbows flared, raise your arms as high as you bend your elbows and squeezing your shoulder blades. Your arms should be perpendicular to the torso [B]. Without changing the position of your elbow, rotate the forearms and back so you can [C]. Pause, followed by the reverse movement. If you can do more than 12 repetitions with weights.
The BLATS: band assisted Chimp
Benefits: This exercise allows you to make completely dominated, even if you've never gotten one. On the other hand, is more accurately mimics the movement of last pull downs or assisted chimp machine. All you need is a chin-up bar, and a large rubber band called super group.
How to: Loop one end of a super group around a chinning bar and then come out the other end of the tape, strapping firmly in charge. (The thicker the tape you buy, the more support it will provide.) Grab the bar with a shoulder width apart, suspiration, and place your knees on the loop of the band. Hang at arm's length [A]. Make a flip dominated the upper chest to the bar [B]. Pause, then slowly lower your body to the starting position.
Lower Back: McGill Curl
Benefits: This exercise works the entire abdominal muscle complex, keeping your lower back naturally arched position. Therefore, reducing the pressure on the spinal column while increasing muscular strength, which helps to prevent lower back pain.
How to: Lie on your back on the floor with the right leg on the floor. The left knee should be bent and your left foot flat. Place your hands, palms down on the ground under the natural arch in your lower back [A]. Slowly lift your head and shoulders off the floor without bending your back or spine, and hold this position for 7-8 seconds, breathing deeply all the time [B]. That's one rep. Do 4-5 repetitions, then switch legs and repeat. To make it even more difficult by lifting the elbows on the floor while you curl.
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