rolls As a result, a wave of fatigue and fading interest in the training.To all this, you did not happen, we have made complex that will spur metabolism and increase motivation for classes.Start with 5 basic strength training.When you are ready, you learn the following 3, gradually increasing the number of approaches and burdening.Add cardio, a plan which is also built on the principle of gradually increasing intensity.If you combine all of these elements, the harmony and the desire to continue to engage in fitness you will be guaranteed.Let's find out together how to use exercise to remove fat from the thighs.
Start with 5-10 minutes of low intensity cardio.Train 3 times a week, resting at least one day between classes.
Replays, approaches and burdening
Level 1. If you are a beginner, perform 1-2 sets of 10-15 repetitions 5 basic exercises in order.Every 4-5 workout burdening increase by 10%.A month later, it will be possible to move to level 2. When the load will double
Level 2. If you exercise more than 3 months, perform 2-3 sets of 8 repetitions th basic exercises.Every 4 workout, increase the intensity by 10%.After a month get your hands on 3 additional exercises.At the end of the power unit do 2 sets of 15 reps of any abdominal exercises, such as "bicycle".Hitch.Pull the major muscle groups, holding each stretch 15-30 seconds.
Combined squat.They work the quadriceps, the muscles of the buttocks and back of the thighs.Put a gymnastic bench simulator between the posts so that its front end is just below the bar.Stand with your back to the bar (feet shoulder width apart at a distance of 45 cm), grasp the top of her wide grip.Holding a press tight, lower yourself down until until thighs are parallel floor.Slowly return to starting position and do 1 set.Then move your feet under the bar, put them wider than shoulders and expand the socks on 45 °.Bend your knees and squat, do - plies, trying to touch the buttocks bench.Straighten and repeat.Initial burdening: up to 12 kg.
burn fat, develop stamina
Select any kind of aerobic activity.This could be running or walking, jumping rope, dancing, lessons on cardio.And do not forget to warm up and cool down.
Ulnar Cable Rod
working muscles middle part of the back, the back of the shoulders, biceps and abs.Place the fitness ball slightly to the left of the simulator cable traction approximately one foot away from him.The lower unit, attach the handle.Lean on the ball left knee and left hand.Grasp the handle with his right hand extended, palm facing inward, back straight, tense press.Bending the elbow, pull the handle to the bottom of the chest, shoulders and thighs is not unfolding.Slowly straighten your arm, do the same thing happened.Change hands and make another approach.Initial burdening: 5-10 kg.
Lunge with reverse thrust cable
Work quadriceps, the muscles of the buttocks, back of thighs, calves and abs.Put step platform at distance i m from the simulator cable traction.The lower unit, attach the handle.Stand with your back to the steppes and face-to-simulator, straight hands, grasp the handle.Place the toes of the right foot to the far edge of the platform, tighten your abs and pinch the blade.Drop down into a lunge so that his left knee was above the ankle and right - looking at the floor, elbows bend.Straighten your legs and do a first approach with one, then the other leg.Initial burdening: 10-20 kg.
They work the chest muscles, front shoulders, triceps and abs.Get on your knees.Hands lean on dumbbells weighing 4-5 kg at a distance slightly wider than shoulder width.Tighten your abs.The body should form a straight line from head to knees.Drop down, throwing elbows to the sides to shoulder level.Straighten your arms back to the starting position.Repeat.
Work your biceps and upper back.Stand up straight, put the feet shoulder-width apart, arms hanging freely with dumbbells along the body, palms facing forward.Bending your elbows, pull the dumbbells to your shoulders.Expand the palm of your hand inside, and follow-up mode, and the wrist does not bend.Return to the starting position and repeat.Burdening: dumbbell 2-6 kg.
rise on the bench
Work quadriceps, and the muscles of the buttocks and back of the thighs.Put your left foot in the middle of the bench, the right - based on the sock.Dumbbells are pressed to the shoulders.Push off right foot and take the bench, moving your body weight on the left leg.Then, bend your right knee and raise it to the level of the thigh.Do not shifting left foot back to the starting position.Perform 1 set at first with one, then the other leg.Initial burdening: dumbbell 1-4 kg.
Contact Cable pull ahead
performed after the 2nd exercise.They work the chest muscles, front shoulder and abdomen.Attach the lower unit simulator cable traction bar.Stand back from the machine at a distance of 30 cm from it, feet shoulder width apart.Grasp the bar of the upper middle grip, the cable runs between the legs.
push-ups on a fitness ball
performed after the 5th exercise.Work triceps muscle upper chest, front shoulder and abdomen.Lean direct hands on the ball, hands shoulder width apart.Then stand back a little back, legs wide apart.Tighten your abs.Bending the arm, scroll down, with elbows try to keep as close as possible to the body.Return to the starting position and repeat.To increase the burden rests on the toes and not on the full foot.
muscles - a furnace, where the fat is burned.To successfully build muscle mass, exercise alone is not enough.It is also necessary to follow the balanced diet and consume enough protein.Too meager diet causes the body to move in the "economical" mode of operation, as a result of metabolism slows down.Eat little and often ideally - 6 times per day.In this mode, you can keep your blood sugar levels and avoid overeating.Nourish your body full of natural foods and limit the intake of refined foods (sweet and starchy foods).You need at least 8 hours of sleep per night.Organize your time, concentrate on what is happening and do not put yourself at risk.