Every girl dreams of having a beautiful fit figure and looking slim. Of course, you can achieve this result with diets and weight loss, but the effect will not be long. Only regular physical activity will help to create a beautiful and toned body. Using a program with scheduled complex exercises will help you achieve your goal and look beautiful.
Proper nutrition
Not only the general well-being of the body, but also the appearance depends on the diet. If you abandon sweets, flour and fast carbohydrates, you can get in shape. For full activity, the body needs vitamin-mineral complexes. Thanks to their regular use, the overall muscle endurance is increased, the regeneration process is faster.
Experts advise to use as many natural foods as possible, paying attention to vegetables and fruits, drink the right amount of liquid and abandon bad habits. This will help bring the body into shape and improve appearance.
Proper nutrition does not mean a complete rejection of ordinary food. It’s just that the diet needs to be balanced by adding cereals, nuts, legumes, citrus fruits, natural starch and fructose of natural origin. In the first weeks of proper nutrition, you will notice a toned figure and skin elasticity, elasticity and a healthy appearance.
The combination of proper nutrition with physical activity and sets of exercises will help create an ideal body. Do not forget about rest and sleep, these processes also have a significant impact on the body.
Exercise system
The presence of regular physical activity is an excellent release of energy and a charge of vigor for the whole day. The complex for a taut figure should include exercises for the back, arms, abdomen and hips.
Of course, in the process, the body can gain weight by retaining fluid in the body, but running or cycling will help solve this problem. Due to increased activity, different muscle groups develop. It is better to alternate execution for the upper and lower parts, a taut figure requires an active and dynamic load.
To perform, you can enroll in a gym or do the necessary complexes at home. The main thing is motivation and the desire to be beautiful and tighten the figure.
Bar performance
Exercise is considered universal, and it can be used by both men and women. Thanks to regular performance, the muscles of the abdomen and shoulder girdle are well strengthened. The bar also affects the muscles of the whole body. It helps reduce body fat in the lower abdomen.
To do this, you need to lie on your stomach, go to the stop lying on your elbows and maximize the body tension. So hold on to the minute, after which you can relax. Experts advise gradually increasing the run time to two minutes. After several weeks of regular execution, you will see the first effect.
Thus, you can tighten the figure at home in combination with other exercises. You can combine the bar with any complex or loads.
Side option
The standard bar tightens the whole body, but you can use the analogues of this exercise for the abdominal muscles. In order not to lose balance, you need to strain the abdominal muscles, thereby increasing the effectiveness of the exercise.
The implementation is simple, you need to lie on your left side and extend your left hand, raise it up. Raise part of the body, leaning on the elbow. He must stand strictly under his shoulder. Straighten your legs, tighten your muscles and keep straight, put your right hand on the side of the thigh. Tighten the abdominal muscles, resting on the forearm and feet.
It is necessary to withstand in this position for as long as possible. You can do several approaches, but do not alternate with other exercises to maintain the desired tone and muscle tension. This is a difficult exercise because it requires stamina and the ability to keep your body on a small support. But its effectiveness is high, thanks to regular execution, you can achieve the effect of a taut figure in a month.
Squat Performance
Exercise belongs to the universal group and allows you to create a load on the whole body. It can be performed both in the complex of usual charging, and for loading a specific muscle group. When performed correctly, the muscles of the hips, pelvis, and lower back work well.
To do this, place your feet shoulder-width apart and hold your hands on your belt. Slowly sit down, maximally protruding the pelvis back, bend your knees gradually. When performed correctly, the heel load will be felt, and there should be a right angle between the hips and lower legs.
The first five squats can be done at a slow pace, after which ten more exercises in an accelerated rhythm can be performed. Athletes are advised to alternate several techniques. Popular is considered to be with divorced socks. Here you can perform another 10 times. Squat should be on the inhale, and rise on the exhale. After moving from one embodiment to another, you can execute a spring several times to enhance the effectiveness of the exercise.
Squatting from closed legs also affects the figure and allows you to form beautiful tightened buttock muscles. In world practice, this exercise is considered universal and can be included in any complex implementation. This is an effective option in order to tighten the figure at home without the use of additional elements or simulators. Sometimes they squat with extra load, but beginner athletes should not do this, so as not to harm the body.
Jumping and swinging hands
These loads are considered ideal for increasing the overall tone of the body. They need to be performed after all muscle groups have warmed up well and have returned to normal. In the process, you need to monitor the correctness of the execution so as not to pull the muscles.
Jumping enhances joint mobility and disperses salts throughout the body so that they do not accumulate. Soft tissue is also saturated with oxygen. Jumping acts on:
- The calf muscles.
- Thigh muscles.
- Deltas.
In addition, a complex active effect on the body is manifested. To perform it is necessary to stand upright, feet shoulder width apart, arms extended along the body. You have to sit down, then jump up, arms outstretched to the sides. After completion, return to the starting position on the bent legs.
Flexibility exercises
A taut figure at home is not a myth, but a reality, because a correctly selected set of loads in combination with flexibility exercises give a good result after a few weeks of active execution.
Stretching is performed only after warming up the muscles, otherwise you can severely damage the ligaments. First you need to stretch your arms and shoulders, then give a small load on the hips and legs. In the process of execution, each muscle should be felt, but without the occurrence of pain. Stretch marks can be used in complex work not only for a fit figure of a girl, but also for a man's silhouette.
The types of stretch marks for boys and girls are different, but the effect, if performed correctly, can be achieved quite quickly. Stretch marks cannot be performed for joint diseases or problems with the musculoskeletal system.
Trainer tips
No matter where the classes are held, you can get the same efficiency. The basis for success is considered to be a well-designed program for classes. If the complex load includes not only general exercises, but also types for different muscle groups, if the execution technique is correct, then the effect will be quick.
Before starting a workout, the body will need strength to work, they can be obtained by using a complex of amino acids or a special vitamin composition. Some athletes use weight gainers that contain a lot of protein and natural substances to quickly restore muscle mass.
At home, you can apply additional elements to increase the load or increase stretch marks. In the process, you need to use a large amount of liquid and monitor your well-being.