Very soon we are waiting for a series of New Year holidays with noisy feasts and quiet household gatherings. Want to see in the New Year my heart was joyful, and still have so much to catch. The thing of paramount importance - to clean up the body. How to make elastic buttocks and stomach flat? Most people think that just by exercising to exhaustion every day, you can buy the perfect figure. There is some truth; but if you urgently want to lose weight and shape up - take it easy, you still have time. We have prepared for you a gift - a beautiful figure exercises that will result in great shape your muscles. A flat stomach and firm buttocks - it's so beautiful! Six effective exercises to help create the desired silhouette in record time. After a four-week sessions will be noticeable result - your buttocks and abdominal muscles completely transformed.

This express complex can be done at home. How to make a beautiful figure through exercise? Takes at least 3 times a week. Days of work and days of rest alternate. Before you begin the exercise program, about 5 minutes doing low intensity cardio all. For example, walk a few minutes vigorous walk or climb stairs, do some circular hand movements and rotational movements of the body. Only then proceed to perform complex exercises in the above sequence. At the end of the session to do stretching exercises: lying on the floor, pull your knees to your chest, and then try to throw a leg over her head, toes should touch the floor. Hold the stretch for 20 to 30 seconds. Catching up on our program, you with a minimum of time, gain trim, slim and attractive body.

Drill press

• Pose bracket with lowering the knee. Exercise will strengthen the oblique abdominal muscles

Get on your knees, put your knees shoulder-width apart. Hands bend so that your elbows are just below the shoulders, hands, connect to the castle. Straighten your legs, lean on your toes. The body forms a straight line - the bar - from head to toe. The abdominal muscles are tense.

Bend your right knee and lower leg on the floor, do not change the position of the body. Return to starting position. Then do the exercise with the left leg. It is 1 repeat. Make 16 - 20 repetitions.

• Lower legs. Exercise strengthens all the abdominal muscles

Sit on the edge of a chair for balance and grip the seat. Lean back, push to the back of the chair. Tighten your abs.

Raise legs bent at the knees, shins parallel to the floor. Then slowly lower your legs, without straightening the knees, toes touching the floor. Perform 6 to 10 times.

• The reverse curl. Exercise strengthens all the abdominal muscles

Lying on your back, lift your legs up. Cross your ankles, bend your knees slightly. Hands on the back of the head. Press strain. Belly retract so that the buttocks slightly off the floor. Hold this position.

Effort abdominal muscles, try to tear your head off the floor, shoulders and shoulder blades. Do 4 sets of 10 - 15 lifts the body, not omitting the basin. Between sets lower the body and buttocks, legs and keep raised.

Exercises for buttocks

• Pose bracket with lifting the knee. Exercise strengthens the muscles of the buttocks, back of the thighs and the press

Get on your knees, put your knees shoulder-width apart. Hands bend so that your elbows are just below the shoulders, hands, connect to the castle. Straighten your legs, lean on your toes. The body forms a straight line - the bar - from head to toe. Tighten your abdominal muscles.

Bend your right knee and lower leg on the floor and then raise to the level of the buttocks. Position of the body do not change. Make 8 - 10 lifts knee. Get down on all fours and get some rest. Repeat with the left leg. Run 2 - 3 sets with each leg.

• Squat on one leg. Exercise strengthens the muscles of the thighs and buttocks

Stand up straight, put your hands on your hips. Body weight transfer to the left leg and the right leg, place the ankle on the thigh of the left just above the knee. Tighten your abdominal muscles. Sit on the left leg, keep your back straight. Return to starting position, strengthen the muscles of the buttocks. Perform 2 to 3 sets of 8 -15 squats on each leg.

• Lead feet. Exercise strengthens the muscles of the buttocks, the back surface and upper thighs

Stand to the left of the chair. Right-handed lean on the back, put it on the left thigh. Legs straight, heels together, toes deployed. The abdominal muscles and buttocks tighten. Take the left leg to the side and return to starting position. Repeat 16 -20 times. On the last repetition, hold the leg in the up position and make 20 short movements back. Return to starting position and repeat on the right leg. You can complicate the exercise, then do the exercise without support. Do 2 to 3 sets of 16 -20 reps each leg.

If you want to achieve the best results, you can use the principle of super-series. Perform all the exercises set for one approach without interruption. Relax. Then repeat the super-series are 2 to 3 times.

Our advice

Wherever you are - at work or a walk - as often as possible squeeze buttocks. It's great exercise, besides it can be done imperceptibly.

When you watch TV - do not lie on the couch and do sit-ups and short kicks in the side. This simple but effective exercises for a beautiful figure.

Climbing the stairs, doing sit-ups, or simply walking down the street, try to shift your body weight on your heels to increase the load on the muscles of the buttocks.

In the workplace, replace the seat fitness ball. The abdominal muscles are in constant tension, to maintain balance and body position.

Keep your stomach in and back straight. Posture is magnificent, abdominal muscles tightened.

One exercise is not limited. Positive training is largely dependent on proper nutrition. Try to eat more often, but slowly. You should consume no more than 1500 - 2000 kcal per day. Meat, poultry or fish is best steamed or baked in the oven. The daily diet should be a lot of fruits and vegetables. The most valuable fruits include apricots, figs and apples. Among vegetables especially useful spinach, all kinds of cabbage, lettuce. Take your vitamins. Daily add to your menu one tablespoon of vegetable oil, because the body essential fatty acids. At night, of course, it is not necessary to load up. But if you still can not sleep on an empty stomach, drink a glass of kefir or eat a serving of yogurt.

Contents:

• The structural features of the breast
• How to give breast firmness?
• The exercises for the muscles of the chest, which can be done at home
• An important secret of successful training

In most cases, the shape and size of the breast at the fair half of mankind are caused by genetic factors, namely, that is inherited. So, if all the women in your family bust was very small, the likelihood would be that your third or fourth size is a maximum of 0, 05%.

What actions to take? In this case, you can only decide on surgery, wearing corrective underwear with the effect of push-up, or to reconcile and accept yourself for who you are. But many experts also recommend that women perform exercises for breast enlargement, both in the gym and at home.

We would like to make it clear: with these exercises to increase breast size for a couple you will fail. But you can give your bust a healthy, smart appearance and make it more elastic and beautiful. The most effective exercises for the chest for women, which can be done at home, are presented in this article below. They will help you become a happy owner of a truly attractive bust.

The structural features of the breast

In women, the breast is made up of fifteen or twenty small-sized glandular lobes, looks very similar to a bunch of grapes. These slices are thicker connective tissue, muscles are not available. Supports slices of breast muscles and shoulder girdle. Hardest pectoral muscles women develop when their owner is age 18 to 20 years. In those early years the bust looks very nice regardless of its size, and practically does not disturb the fair half of mankind.

It is not a secret of the fact that breastfeeding mothers breast breasts largely increased in size. Due to the fact that the breast is growing, and stretched the skin on it, and the muscles that were previously supported the bust of a smaller size, longer properly handle the work assigned to them.

When Mom finishes breast feed your baby, it all comes back to the same size, but the internal structure of the female breast is still varies: in some places earlier very elastic enough glandular tissue is replaced by loose connective tissue. With age, muscles weaken, and skin after feeding the child does not return to the same size, because before she was able to stretch. Thus, the breasts of women giving birth "sag" and begins to seriously disturb their owners.

How to give breast firmness?

In order to return to its former elasticity of the bust and beauty, should have an impact not only on his muscles, and skin. Best of all strengthens the muscles of the female breast swimming and rowing. It is also very useful to regularly perform special exercises to increase the breast, but do not forget that in order to achieve a visible effect classes should be carried out systematically, and training, especially in the home, must be very intense.

Of course, the whole set of exercises with the help of shells you can do in the gym. Serious and intelligible approach to training will not only help improve the shape of the breast, but also make the body more slim and fit, and the general state of health - fine. Meanwhile, experts recommend that women give preference to free weights, especially at home, where there are hundreds of different options of sporting equipment. During training with these shells running the whole complex of muscles, so that the movements become more harmonious, and from employment to achieve the best result possible.

Engage in the gym is only recommended for beginners who are not even at home before ever even train with any ammunition. Then they come to the aid of the simulator, Sita, and special exercise equipment for the breast. They also allow a woman to coordinate all their movements and to carry out extra work, even making a complex set. Once you have a little more will understand how you can support the pectoral muscles are always in good shape and what methods the most effective approaches to the house and in the room, you can start using in training dumbbells and barbells.

The exercises for the muscles of the chest, which can be done at home

If you regularly perform the best exercise for the chest, listed below, an excellent result very soon it will not take long!

• Exercise for women №1

Stand with your feet shoulder width apart, extend your arms straight out in front of you as if you were about to start cheering. Slowly press down one palm to the other, then relax your hands and tighten them again. If you do this exercise regularly for breast, very soon you will feel as desired muscles tense. For best results should be performed 15 approaches each day. A month later transformed your breasts so that you will not recognize it. It will be very high and extremely elastic.

• Exercise for women №2

Lie on your back, take in each hand dumbbell. Recommended weight of sports equipment - 1 kilogram. Slowly lift the dumbbell up, lower them to your chest. Make sure that when this exercise was your elbows out to the sides. Raise and lower your hands 15 times.

• Exercise for women №3

Lie down on his stomach on a bench sport. Stretch your legs at attention and take in each hand dumbbell weighing 1 kilogram. Slowly lower the dumbbell to the floor, and then dilute the outstretched arms to the sides. Perform each exercise 15 times.

• Exercise for women №4

Stand with your feet shoulder-width apart. Lean one hand on the back of a chair and the other take a dumbbell weighing 2 kilograms. Slowly lower the arm with the dumbbell to the floor and then raise it again to his chest. Perform each launching and recovery should be 15 times.

• Exercise for Women №5

Stand with your feet shoulder-width apart, one in each hand take a dumbbell on dvuhkilogrammovy. Pull out his hands, palms up, and slowly begin to bend their elbows in the area. In order for this exercise was more effective, try to perform actions so that the hands are always in a horizontal position.

• Exercise for women №6

It is really very simple, but extremely effective. Stand with your feet shoulder-width apart, one in each hand take a dumbbell weighing 2 kilograms. Do Mahi hands, repeating the movement of the "scissors." Make sure that the hands were stretched out, and not dilute it too widely.

• Exercise for women №7

His otherwise often referred to as "push-ups against a wall." From the side it seems that it's very easy to do. But in reality it is not so. Standing, lean against the wall arms outstretched. Follow the vertical push-ups, trying to reach the walls of the chest.

Once you complete all effective exercises for the muscles of the chest, do not forget to take a contrast shower. Try as much as possible to direct a strong stream of water at the bust. So you can always keep his muscles toned, and you will also help to ensure that the skin on the chest has always been very young, distinguished by an enviable resilience.

An important secret of successful training

Fulfilling all effective exercises for the muscles of the chest, mentally visualize how your bust with every second becomes more beautiful and fit, strengthens and makes the elastic and attractive form. Do not forget: the visualization is very helpful in training. So you can achieve a truly stunning result.

There is one golden rule to keep in mind, carrying home set of exercises: chest too, must rest. So let's regularly muscles a break, relax, lying on his back, breathing deeply. With such a rest mentally re-play all previously made the exercise and those that you still have to perform.