5 exercises from fitness beauties for those who want to transform your body

1. Superskruchivaniya for iron press

This exercise of a personal trainer and nutritionist Sarah Boumar (Sarah Bowmar).

Publication of Sarah Bowmar, MBA, CPT (@sarah_bowmar)May 20, 2018 at 8:21 PDT

Boumar He speaksThat this exercise works out your abs perfectly. To perform superskruchivany you need-expanders tape simulator or crossover.

how to perform

Kneel next to the simulator back to him. Stick socks feet in the loop simulator and stand in lath on the palms. Due to weight or resistance expander your feet off the ground, so you have to make an effort to keep the body in a bar, but that's not all.

From this position, pull your knees to your chest and go back to the bar. Perform each exercise slowly. After a few times the abdominal muscles will burn.

2. Jumping while lifting your knees to your chest

This is not an easy exercise from Barnard Cassie (Cassie Barnard), nutritionist and trainer Pilates from Australia.

Publication of Cassie Barnard, Bsc, MSc, RD (@thepilatesdietitian)April 19, 2017 at 5:29 PDT

Barnard discovered that this exercise helps to get rid of fat around the waist. It is working on the buttocks and thighs, it helps to strengthen the muscles of the core.

how to perform

Stand with feet shoulder-width apart, feet slightly expand outward. Make squat until thighs parallel to the floor or slightly below. From this position, the top jump out while trying to get his knees up to his chest. Hands pull in front of him to jump elbows did not fall below the knee. Land in a squat and repeat. Try to do three sets of eight times.

3. Deadlift

Kogan Tana (Tana Cogan), one of the most popular fitness models in Instagram, says deadlift exercise that changed her body.

Publication of @tanaashleeeOctober 20, 2017 at 9:37 PDT

Deadlift - polyarticular is a basic exercise that works out several muscle groups: hips, buttocks, back and abdominal muscles.

how to perform

Stand next to the bar with your feet shoulder-width apart. Start with a weight that rises effortlessly. It's okay if it's an empty fingerboard 20, 15 or 10 kilograms.

Bend your knees and bend over the bar with your back straight. The grip on the bar slightly wider than shoulder width, the sight is directed forward. Raise your rod, driving her almost close to the shins. Straighten the hip and knee joints, and then lower the bar back to the floor.

Throughout the exercise, do not bend your back. Can further strain the buttocks during a traction - this will help take the weight off the waist.

Perform three sets of 10 repetitions. Before increasing the weight, make sure that you are performing traction with the right technique. Ask to see behind you a fitness instructor or a person who has long been engaged in strength training.

4. Push-ups with the rise of legs

Online coach Nina Munoz (Nina Munoz), specialist high-intensity interval training, Offers an interesting variation of push-ups.

Publication of NINA MUNOZ (@_ninamunoz)May 19, 2018 at 5:47 PDT

This exercise strengthens the entire body, load the triceps, legs, buttocks and muscles of the core. It is more efficient than a conventional cleat, requires no additional equipment and can be done anywhere.

how to perform

Stand in the emphasis lying down, hands on shoulders, knees straight, tense press. Drop down into a push at the same time tighten buttocks and lift one leg up. Return to stop lying, lower your leg to the floor.

Repeat push-ups, this time to raise the other leg. Continuing to alternate legs, do the exercise for 30 seconds.

If you have not obtained classic push-ups, Try to knees.

5. Lunges with dumbbells

Online coach Alexis Clark (Alexia Clark) believes that good form need different exercises, but lunges she likes more than others and makes them every day.

Publication of Alexia Clark (@alexia_clark)May 19, 2018 at 3:00 PDT

Lunges are working on the buttocks, quadriceps, and the muscles of the core. In addition, they can be combined exercises for the upper body, or carry them quickly to get kardionagruzki.

how to perform

Stand straight, feet together, hands put on hips or waist. Lunged forward, the knee behind the feet must touch the floor. Make sure that the front foot knee was bent at an angle of 90 degrees and does not exceed the sock.

If you are in the house and for the penetration is simply no place, perform lunges in place. The rules are the same: a right angle at the knee, back straight, hands on your waist or on the hips.

Another embodiment - with zhimom dumbbells upward. Keep the dumbbell close to the shoulders, and the output squeeze them up. So not only do you bleed the legs and buttocks, but also to ensure the load on hands and shoulders.

Perform three sets of 15-20 lunges on each leg. If you prefer sinking, try the five-minute intervals on a vacation to recovery between intervals.

see also

• 8 short training for a strong press →
• 5 Russian speaking Instagram-profiles with free training →
• 8 best exercises for weight loss →