7 Most Effective Exercises

7 most effective exercises

 Does Your Workout Really Work?

 

 

Done right, these 7 most effective exercises give you results that you can see and feel. You can you do them at a gym or at home. Watch the form shown by the trainer in the pictures. Good technique is a must. If you’re not active now, it’s a good idea to check in with your doctor first, especially if you have been diagnosed with health concerns. For example, if you have advanced osteoporosis some of these exercises may be too aggressive.

7 most effective exercises for a beautiful belly Carve out just 15 minutes a day for yourself!

There are many exercises for creating a beautiful belly, but only a few of them actually work. Therefore, we decided to choose for you a training complex for the press , which will help you effectively cope with this problem.

Although you need to understand that this will not be an easy job. It will take a lot of time and serious effort. But whoever can do these exercises regularly will be rewarded with amazing results.

Exercises for a flat stomach

Dumbbell exercise

Pick up dumbbells (each at least 6 kg).
Keep your hands down. Feet shoulder width apart.
Straighten your back, bring your shoulder blades together.
Go forward slowly. In this case, the stomach should be tense.
Continue walking for approximately 45 seconds. If the room where you study is small, you can turn around and walk in the opposite direction.
The dumbbells should be placed very carefully. To protect your back, sit down lightly and leave the dumbbells on the floor.
Do 2 sets.

7 most effective exercises one of which is 

Climbs


Lie on your back, bend your right knee, as in the photo. Take your left leg a little to the side. Raise your right hand up.
Then place your left hand on your elbow and raise your torso.
Straighten your left arm. The palm should be on the floor.
Raise your hips. The left leg is straight.
Hold for a few seconds in this position, and then slowly return to the starting position. Do 5 times on each side.

7 most effective exercises one of which is”Bear”

Get on all fours.
Keep your back straight, tighten your core muscles, and move forward and backward in this position.
Do three sets of 15-20 reps.

7 most effective exercises one of which is

Shoulder bridge

Lie on your back, raise your toes, heels on the floor, knees bent.
Lift your hips off the floor, squeezing your buttocks.
Hold for a few seconds at the top, and then lower your hips to the floor.
Repeat the exercise 12-15 times.

7 most effective exercises one of which is

Side bar

Get into the bar.
Roll over onto your left side, leaning on your right hand.
Raise your left hand up. The position should be the same as in the photo.
Hold this position for 15 seconds.
Repeat for the other side.

7 most effective exercises one of which is

Plank using hands


Tighten your core muscles, keep your back perfectly straight.
Raise your hand and touch the opposite shoulder, and then place your hand back on the floor.
Repeat on the other side. Do the exercise very quickly.
Repeat on each side 15 times.

7 most effective exercises one of which is

Breathing exercise

Lie on your back, raise your legs up and bend them at the knees.
Place one hand on your chest and the other on your stomach.
Inhale deeply through your nose and inflate your belly.
Breathe out all the air through your mouth and suck in your stomach.
Do 5-10 reps.

With these exercises, you can strengthen your muscles and, as a bonus, get a nice and flat stomach .

7 most effective exercises for getting the perfect shape

The time of mini-skirts, body-con dresses and seductive bikinis will soon come to show the world your flawless figure. Rather, they must demonstrate. To make this dream come true, you need to start getting in shape right now!

 

1. RUNNING

Admit it, how many times have you “started running on Monday mornings”? Now it’s definitely time to do it! First, while running, all muscle groups are tense. Secondly, blood circulation improves, the work of the cardiovascular system normalizes. Thirdly, running helps to reduce the level of bad cholesterol, accelerate metabolism, eliminate toxins and toxins from the body. Fourthly, daily jogging has a beneficial effect on strengthening the nervous system and immunity.

2. SQUATS

This exercise is rightfully considered one of the most effective for correcting the shape of the buttocks, thighs, as well as getting rid of cellulite. You can choose regular squats, or make them harder with dumbbells or barbells. The most important thing is to do this exercise correctly. Place your feet slightly narrower than shoulder-width apart, tilt your torso slightly forward and slowly squat until your thighs are parallel to the floor. Then slowly return to the starting position. For the best results, do this exercise daily with a minimum of 3 sets of 20 squats.


3. LUNGES

Lunges are another great exercise for getting beautiful, toned buttocks. The technique is quite simple: put your feet shoulder-width apart and lunge forward with one leg, trying to keep the foot in line with the other leg. Keep your knee bent at approximately 90 degrees. The body must be straight. Fitness trainers generally recommend doing 2 sets of 20 lunges with each leg.

4. BENT OVER BARBELL

Do not forget to pay attention to the muscles of the back: they will provide your figure with a perfect posture. To perform an exercise designed to strengthen them, you should wear a special belt that relieves the load from the spine. Place your feet shoulder-width apart, bend your knees slightly, tilt your body forward. Take a barbell in your hands and slowly lift it up. Then, just as slowly lower. Repeat 15 times, rest and then do 2 more sets.


5. PLIE WITH DUMBBELLS

One of the most problematic areas, which is also difficult to correct, is the inner surface of the thigh. To always keep her fit, special exercises should be performed. For example, squats or plie with dumbbells. Place your feet slightly wider than your shoulders, turn your socks outward (remember or watch a video of how ballerinas perform plie near the barn). Take the dumbbells with both hands and just hold them. Then start doing slow squats (2 sets of 12-15 times). The effect will be noticeable within a week.


6. BENCH PRESS OF DUMBBELLS

The following exercise is intended to strengthen the muscles of the chest and, thus, improve its shape. Lie on the bench with your back, take dumbbells (2.5-4 kg each) in your hands and lift them, connecting them at the top point above the chest. Make sure that your elbows do not drop below the level of the bench. 3 sets of 15 times daily – and you are ready for the most daring cleavage!

7. SEATED DUMBBELL PRESS

The muscles of the shoulders, like the hips or buttocks, must be strengthened so that they acquire a beautiful relief. In fact, this exercise is similar to the previous one. The only difference is that it is performed while sitting, and hands with dumbbells should be connected above the head. You can try another exercise. Sit on a bench with your back slightly tilted forward. Connect your arms to the dumbbells at the lowest point, keeping your palms together, and then spread them to the side, slightly expanding the hands. 4 sets of 12 times will be enough to make you feel tension in the muscles.


8. LIFTING A DUMBBELL FROM BEHIND THE HEAD

This exercise is aimed at strengthening the muscles of the inner surface of the arms, which begin to sag with age. Take one dumbbell in your hand, wrap it behind your head (the elbow should look up in a bent state). For this exercise, 4 sets of 12 times will also be enough.

9. WORK WITH DUMBBELLS

Be sure to work out the biceps. Place your feet shoulder-width apart and keep your body straight. In straight arms – dumbbells, arms down, palms facing the body. Then, together or in turn, we begin to lift the dumbbells forward, turning the brushes with our fingers towards us. Perform 3 sets of 20 reps.


10. CREASE OR RISE OF LEGS ON THE UNEVEN BARS

A beautiful toned belly is the dream of every girl. For its implementation, you can make a so-called fold. Lie on the floor, stretch out like a string, arms straight behind your head. Try to simultaneously, without a jerk, raise them and your legs and connect at the top. Of course, this exercise is not easy to perform. Therefore, you can replace it with another: hanging on the uneven bars, raise the legs bent at the knees to chest level. 3 sets 15 times daily and in a couple of weeks you will be ready to hit the beach in your most revealing swimsuit.

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