Many girls dream at least a little bit, but lose weight. Modern fashion on every page of a magazine, social network or forum shows us slender beauties, encouraging girls to achieve this ideal.
There is nothing better for losing weight than sports and proper nutrition. Someone is engaged in gyms and selects a sports program with a trainer, but for someone there is not enough time for this. But is this a problem? Of course not. You can take care of yourself and your body at home with no less success. And we will consider the popular exercise "swallow".
general information
This exercise is one of the most popular due to the simplicity of the execution technique. It is one of the basic and is perfect for beginner athletes.
Moreover, the "swallow" will help to lose weight as a fairly complete people, and girls with a couple of extra pounds.
There are also several techniques for performing this exercise that allow you to train different muscle groups. Let's figure it out step by step.
Standard exercise
The standard exercise "swallow" has the following advantages:
- Improves coordination in space and trains the vestibular apparatus.
- Prevents curvature of the spine and the occurrence of scoliosis.
- Trains back and abs muscles.
The execution technique is not complicated and includes only three steps:
- Stand in the middle of the room, bringing your legs together and arms raised parallel to the floor.
- Tighten the abdominal muscles and slowly stretch the right (left) leg back, while bending over the floor until the leg and body are parallel to it.
- Freeze for 10-15 seconds and repeat the exercise with the next leg.
If this is your first time starting your classes, then 5 sets on each leg will suffice.
Typical mistakes during the exercise: arms are lowered, not parallel to the floor, the supporting leg is bent at the knee.
Swallow with focus on knees and elbows
The next version of the standard "swallow" is an exercise performed with emphasis on the knees and elbows. This technique allows you to train muscles:
- hips and buttocks;
- the abdomen;
- backs.
The execution technique includes the following steps:
- Get on your knees and lean on your elbows.
- Straining the muscles of the right (left) leg, slowly stretch it to a position parallel to the floor.
- Then we continue to lead the leg higher, reaching an angle of about 45 degrees from the parallel to the floor.
- Slowly lower your leg to its original position. Repeat the exercise.
It is necessary to do 10-12 sets per leg.
Mistakes during execution may occur as follows: the leg is not raised enough, bent at the knee, the muscles are not strained.
"Swallow" from the abdomen
This exercise "swallow" is difficult, despite the simplicity of the technique. It also has a second name - “boat”. The training program for girls for weight loss must necessarily contain this exercise, since it has all the advantages of previous techniques, namely:
- strengthens the muscles of the back;
- tightens the abdominal muscles;
- trains buttocks and hips;
- prevents the occurrence of back diseases.
To successfully complete this exercise, you need to have a little physical preparation. It’s enough if you performed the previous two techniques and performed the “swallow” exercise. You will definitely succeed.
Quite simply, a “swallow” is performed on the stomach. Exercise is done in 3 steps:
- Lie on your stomach, arms extended forward, legs together.
- At the same time, raise your arms and legs above the floor as far as possible for you.
- Freeze in this position for 30-60 seconds.
Relax and take a break of 1-2 minutes, then repeat the exercise. If it’s hard for you to hold this position for 30-60 seconds, start with the maximum time for you, but be sure to take several approaches.
The value of this exercise
To ensure that the result from performing these exercises is not in vain, observe the following rules:
- Exercise regularly. If you are a beginner, you can give classes 3 days a week for 20-30 minutes - this will be enough for you. Do not throw classes even for a few days, otherwise the result will be lost.
- Increase loads. Your workouts will be useless if for a long time you do not increase the number of approaches and the duration of the workouts. After 2 weeks of regular training, you can increase the number of workouts to 5-6 per week. After a month, begin to increase the number of approaches for each exercise, increase the training time to 40 minutes, etc.
- Constantly monitor the correctness of the exercises. If you make a mistake, then it can become a habit, and there will simply be no result from classes.
Thus, you can not only lose weight, but also strengthen your body, develop muscles and stamina, improve tone, raise your mood and recharge your batteries.