Cardio will help you burn excess calories. It can be run or jumping rope. If there are stair-climb and descend on it at a fast pace. Do cardio workout as within 10 minutes. If your goal is weight loss-take aerobic load another 20-30 minutes after the basic compound exercises.
Exercise the lower press. Sit on the edge of a bench and lift your legs stretched at angle 90 degrees. Keep this position for as long as possible.
Exercise on top of the press. Lie across the bench and let your legs back. Follow the recovery Corps. Narrow seat area bench will force you to keep the press in suspense during the whole exercise. Do 3 sets of 15 times.
Exercises for the muscles of the legs
Pump the quadriceps and calf muscles will help curb high or bench. Stand alternately left and right foot on the Hill. Do 3 sets of 15 repetitions.
Absolutely anywhere you can do lunges. Stand up straight and take a wide step forward, deep squatting. Make sure that the knee ahead of the standing leg was directly over the heel and not go forward. Switch legs. Perform this exercise as much as you can.
Inner thigh exercise. Stand with your feet shoulder width apart, feet are deployed outside. Perform a deeper squat-3 sets of 15 times.
Another effective exercise for inner surface of thighs. Sit on the edge of a bench and grasp kneed the ball. Slide your feet, trying to overcome the resistance. Do 3 sets of 15 times.
Exercises for glutes
The most effective exercise for buttocks are considered regular squats. Place your feet shoulder width apart and opuskajtes’ as low as possible, trying to keep the back straight. Making sure your knees do not went further than the heels. Perform as many number of times as you can afford.
Choose support: backrest benches, railings, or even a tree. Pull back as high as possible a straight leg. Make 3 retry 15-20 times on each leg.
Tone the muscles of the arms, and breasts, you can use push-ups from the bench. For advanced-from the ground or kerb. Do 3 sets of 15 times.
Pull up the triceps will help reverse press-up. Stand with your back to the bench and put his hands on the seat, pull legs forward. Opuskajtes’ down, bending your elbows at 90 degrees. Do 3 sets of 15 times.
Another effective exercise-pulling. If you can’t, try to perform the pulling up from a lying position with the support of heels on the ground. Slip rope through the horizontal bar and holding the ends, podtjagivajtes’, forming a straight line of the body at an angle of 45 degrees. The role of the horizontal bar can replace conventional Rails. Follow the exercise as many times as osilite.