Summer figure in 3 weeks. A set of 8 effective exercises

Health 2023
Summer figure in 3 weeks. A set of 8 effective exercises
Summer figure in 3 weeks. A set of 8 effective exercises

If you try on open dresses and T-shirts in front of the mirror and see that you have grown fat over the winter - your tail is higher! All is not lost yet, there is time to make things right.

Summer figure in 3 weeks. A set of 8 effective exercises

Our express plan will help you lose fat in vulnerable areas of the upper body: in the forearms, back and abdominals, and get a beautiful body for summer.

Under the guidance of Oleg Vasiliev, senior instructor of the X-FIT fitness club network, we have also prepared a set of exercises that will help eliminate these annoying problems that are familiar to many women. The complex is made up of fairly simple exercises with weights (dumbbells) for a more active study of the muscles.

Their basic principle is a direct impact on the places of the highest concentration of fat. Based on long-term observations, specialists have come to the conclusion that strength training of the upper body gives the most effective and fastest result. In just three weeks, you will tighten your forearms, strengthen your abs and back muscles, “lose” one or two sizes and be able to wear open dresses without any embarrassment.

Preparing the body for summer


Start with a warm-up energy workout. Then move on to the main exercise (in order). Perform each exercise for 10-12 repetitions, interspersed with mini-warm-ups - each for 30 seconds. The whole complex is recommended to be performed as a whole and better daily. It will only take you 15 minutes! To achieve a more successful result, we advise you to perform lifts with weights - in this case, these are dumbbells. According to experts, the most common mistake women make is doing exercises without tension, which means that the dumbbells are too light. Their weight should be at least 1-1.5 kg. Perform exercises in the same rhythm - evenly: 3 seconds up and 3 seconds down. This will allow you to avoid overwork and excessive stress on the heart, as well as maintain a normal heart rate.

Listen to this for a beautiful figure for summer

Exercise done to music has twice the effect of doing it in silence, fitness trainers have found out.

Here are examples of suitable compositions:

1. Start me up/Rolling Stones

2. Don't Stop 'Til You Get Enough/Michael Jackson

3. Walking on Broken Glass/ Annie Lenox

4. Bright Side on the Road/ Van Morrison

Exercises for a beautiful figure


Crosswise. Stand straight, feet at hip level. Spread your arms bent at the elbows to the sides, palms forward. Raise your right leg, while tensing your abdominal muscles, try to reach your knee to your left elbow. Repeat with other leg.


March-march forward. Squeeze the dumbbells in your hands, take your right hand to the side, the left hand in front of you. March by lifting your knees high and changing the position of your arms and legs (raising your right knee, pull your left hand forward, your right hand to the side, and vice versa).


Twisting. Stand with your feet hip-width apart, holding a dumbbell with both hands. Stretch your arms out in front of you with your elbows slightly bent. Make turns with the body, head and arms to the right, the hips are motionless. Then - turns in the other direction.


Half bridge. Lie on your back with knees bent, feet flat on the floor. Hold dumbbells in your hands at chest level, elbows on the floor. Raise your arms up while lifting your pelvis off the floor so that your arms and abs are as tense as possible.


Roll like a ball. Sit on the floor and bring your knees to your chest. Balance on your tailbone with your legs up. Tighten your abs and roll back so you're leaning on your shoulder blades. If you find it difficult, relax your arms so that your knees are not pressed against your body.


Chair squats. Sit on the edge of a chair with your feet flat on the floor. Grasp the chair behind you with slightly bent arms. Squat, holding on to your hands and raising your bent leg, pull your knee to your chest. Change legs and repeat.


Push-ups from the wall. Stand with your palms against the wall, feet hip-width apart. Perform push-ups, bending your arms and trying to keep your neck, torso and hips in line, the elbow should reach 900. While doing this exercise, draw in your stomach.


Toe stand. Bend your arms with dumbbells, spread apart. Rise on your toes, put your right foot on the calf of your left (if it is difficult to keep balance, press your left foot to the floor). Hold for a second, then switch legs. Sports uniform Do you want your sports activities to be as productive as possible? Then think over not only the time and lesson plan, but also clothes and suitable underwear. During training, you should be as comfortable as possible.

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