Bodyweight exercise burn unwanted fat and calories and destroy in the most convenient way - without requiring any fitness equipment or special specific space for training. This makes them an ideal tool to keep fit and tight body even during the summer holidays or vacations out of town. The next five exercises work complex on sculpting the most important parts of the female body, and their performances will not take you more than 15-20 minutes. At least, so you can allocate even in summer mode, right ladies?
1. Spiderman pushups (Spiderman push-ups)
Invariably in the list of the best complex exercises with its own weight, spiderman pushups commit to both muscles in the abdominal area and those located in the lower and upper body. Moreover, their implementation requires the maintenance of a constant balance - something that makes each repetition most challenging and difficult.
How to perform Spiderman pushups:
1. Take a Stand as an ordinary push-arms, placed over a width slightly greater than that of the shoulders.
2. Bend your elbows down, to approach your chest closer to the ground while bending your left leg sideways, trying to touch or at least approach as close as your left knee to your left elbow.
3. Return the arm and leg in the starting points and repeat the same movement, but on the other side (the right knee and right elbow)
4. For best effect - perform 2-3 sets of 10-12 reps
2. Squats with pulses (Body-weight squat with pulses)
Many ladies look with distrust to squats because they they seem too simple as a performence to have a discernible effect on tightening the thighs and buttocks. In fact it is the opposite - if implemented correctly (keeping your back straight, weight - equally distributed between the front and back of the foot and without lifting your heels throughout the movement) Squats with its own burn more calories than you ever imagined. This is because they efficiently loaded some of the major muscle groups in the legs. Adding a small ripple in the bottom of the movement even makes saying goodbye to fat in problem areas even express.
How to perform squats with pulses:
1. Stand in the upright position with your feet shoulder-width apart and slowly begin to squat down.
2. Stop movement when your thighs reach a position parallel to the floor
3. From this starting position slightly to move up and down (the amplitude of the movement should not be larger than a few centimeters)
4. Make ten such pulses before you stand up to the starting position
5. For best effect - perform 2-3 sets x 15-20 reps
3. Burpee
If ever you already happened to make burpees, you must be well aware of because they have a reputation as one of the "most hated" exercises in the world of fitness and CrossFit. Movements during the burpee fire to the heights heartbeat just for negative short time, which is quite logical in view of the involvement of each body part. You will not save it and we will alert you that the burpee is among the most difficult exercises with its own weight - but even worth the effort and it is easy to see when uploading scale.
How to perform burpee:
1. Stand in the upright position with joined one to the other foots.
2. Squat down, place your hands in front of you on the ground and at the same time push your legs back to rebound.
3. Do a pushup.
4. Stow your feet back toward your hands, return to squat position and then jumped up with raised hands high above your head.
5. Land lightly on feets and repeat the whole movement again.
6. For best effect, try to do 3-4 sets, each lasting about 30 to 60 seconds
4. Forward lunge with kickback
Lunges are absolute kings in exercises to tighten thighs and buttocks. As such, aristocrats, they have some claims, such as that in a few series with them will feel a stretching and mild pain that can not disappear and on the next day after training. All this, however, is in the order of things and there is no cause for panic. Due to the fact that, when the body attacks carried greater range of motion, and the emphasis is on both quadriceps muscles and on smaller muscle groups in the buttock. Lifting up one leg after getting up from the lunge has a great effect on the clamping and rounding of sexy butt, and even causes burning extra calories.
How to perform lunges with rising your feets back:
1. Take a big step forward with your left leg and bend both legs down while forming an angle of approximately 90 degrees. Try to distribute the weight evenly between the leading leg and the one which is left behind and keep your upper body upright well.
2. Begin to straighten up as transferring the weight over your left foot and lift your right back as possible higher. Then lean forward again and make another attack.
3. After making a number of repetitions of the same series, replace the leading leg and start with the right.
4. These lunges can be performed as only its own weight and with a dumbbell in each hand. In the beginning, the body may take a little hard to keep up with maintaining balance and balance, but once you get up to speed slippage will stop.
5. For best effect, do 2-3 x 15-20 repeat for each leg
Video illustration of the exercise:
5. Pull-ups / Chin-ups
When you have reached a stage of physical training that has already thought about the inclusion of more serious exercise, it certainly pull ups are just for you. Whether you run a normal grip, cult, with joined palms and wide apart, for calling someone actually raises whole 94 percent of total body weight, which certainly sounds a little scary. However, the results achieved by regular practice of this exercise is phenomenal as it moves at developing multilateral largest muscles in the upper body. Know from us that - one of the shortest paths to the beautiful sculpting of the back, shoulders and arms passes precisely through dialing.
How to perform chin-ups:
1. Hold hands for a stick over your head. Leave all the weight of your body to hang down and bend your knees slightly. For greater stability, cross your ankles behind one another.
2. Without swinging your body, bend your arms and start pulling them up until your chin is level with the level of leverage. Hold this position for a few seconds and begin going down to the starting position.
3. For best effect, try to do 2-3 sets x reps as you pass
Video illustration of the exercise:
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