The exercise program, presented below, strengthens the largest muscle groups, which allows you to burn fat and accelerate metabolism. Do these exercises as a circular training, without resting, moving from one exercise to another. Perform two or three laps, resting 60 seconds after each. Do these exercises 3 days a week, resting one day between workouts.
Press for dumbbells
Standing position, legs slightly bent, pick up a pair of dumbbells and hold them at the level of the knees, the back is bent. Straighten in a sharp movement, lifting dumbbells to your chest. Rise on the socks, then quickly "throw" dumbbells on the shoulders, elbows elevated. Raise the dumbbells above your head, then lower them and return to the starting position. Do 6-8 repetitions.
Pick up a pair of light dumbbells, palms look at each other, and take the initial position for push-ups. Performing traditional push-ups, in the top position, lift one dumbbell up, turning the torso in the same direction. The face looks away, hands are straight. (Your body should resemble the letter T in shape). Return to the starting position and repeat, this time raising the opposite hand. Do 8-10 repetitions.
Back attacks and flexions
Standing position, straight arms with dumbbells. Take a step back and bend your foot at an angle of 90 degrees. Taking a step back, put dumbbells to your shoulders. Lower hands, returning to the starting position. Repeat the motion, this one making the lunge with the other leg. Perform 6-9 reps with each foot.
Torso in sitting position
Position sitting, legs bent. Grasp the ends of the dumbbell and hold it in front of the chest. Tear off the legs from the floor and cross them so that to balance on the buttocks, while slightly deviating back. Turn the body from side to side, while trying to touch the dumbbells to the floor. Perform 8 to 10 turns in each direction.
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