Gymnastics starts a chain of positive changes in the body. By exercising regularly, you are strengthening your muscles, which are a real calorie eater. By engaging all the muscles, you will not wait long for a shapely, lighter body by unnecessary kilograms.
Exercise , make you burn excess caloriescalories , and thanks to this you will slim down and shapebody . The only condition you have to fulfill - be consistent and exercise regularly.
Which exercises burn the most calories?
Body shaping exercises
1. Take dumbbells in your hands and stand wide apart. Put your arms down alongside your torso. At the same time, lower your hips as low as possible and lift your hands, bringing them closer to your shoulders. Repeat 10-15 times.
2. Lie on your back. Place your feet on the seat of the chair. Hands along the torso. Raise your hips (torso and thighs in a straight line) and lower them. Repeat 15 times. In the second set (10 repetitions are enough), lower your hips as low as possible, but avoid touching the floor.
3. Sit on the floor. Place your palms behind you, fingers pointing forward. Cross your legs at the ankles. Raise your hips as high as possible and then lower them. Repeat 10 times. In the second set (5-7 repetitions), lower your hips as low as possible, but don't touch the floor with them.
4. Take dumbbells in your hands and stand up straight, pinch your shoulder blades down. Take a long lunge forward with your right leg while lifting your palms up. The back is straight all the time. Push off with your right leg and return to an upright position. Exercise one leg, then the other. Do 5-10 repetitions each.
5. Take dumbbells in your hands and stand in your legs. The hands hang loosely. Raise your outstretched arms to the side, hold it for a moment, and lower it. Repeat 15 times. Perform the next 10 repetitions, ending each raise of hands with a swallow - once with one leg, then with the other.
6. Kneel down and support yourself on your hands. Toes towards each other, elbows out. Cross your legs at the ankles and lift them up. This is a position to perform the so-called women's push-ups. Do 10 of them.
7. Sit on the chair. With your hands, grasp the edge of the seat at the front. Tighten your muscles, lift your hips slightly and bring them in front of the chair. Hold for a moment, then move as if you want to sit down, but keep your hips a few inches above the seat. Repeat 7-10 times.
8. Kneel broadlyknees apart. Place your hands behind your back. Pull off the shoulder blades. Lower your hips, hold on for a moment, and lift them up. Exercise for 1 minute.
9. Lie on your back. Bring your hands together under your head. Raise your legs: Place your thighs perpendicular to the floor, and lower legs parallel. Raise your shoulders steadily and bring your knees slightly closer to each other. Take a break. Repeat 7-10 times.
10. Stand facing the back of the chair. Grasp them with your left hand. Insert a dumbbell into the bend of the right knee. Place your right hand on your hip. The back is straight. Raise your right leg as high as you can and lower it, but don't straighten it - the dumbbell must not fall off. Repeat 10-15 times and change the leg.
11. Lie on your left side. Bring your hands together above your head. Move your right foot a little forward. Raise your left leg as high as possible. Make a few movements up and down (10-15 cm). Rest, repeat 5-7 times, and start exercising with your right leg.
12. Sit on your left hip. Support your torso on the clasped forearms. Move the left leg forward (the thigh is parallel to the forearms). Raise your right leg up to a height of approx. 40 cm. Make a few moves up and down (about 20 cm), then make a few forward and backward movements (about 60 cm). Repeat 5-7 times and start exercising with the left leg.
13. Lie on your back, clasp your hands under your head. Lift your legs up and cross them at the ankles. Raise your left shoulder and pull it close to your right knee. Rest and bring your right shoulder to your left knee. Repeat 7-10 times on each side.
14. Lie on your back, lift your legs up and straighten them. Hands along the torso. Make the scissors very slowly, keeping your feet apart by at least 1 meter. Exercise for a minute.
15. Stand sideways to the chair. Grasp the backrest with your left hand, rest it on your hip with your right hand. Extend your straight right leg in front of you. Bend your left knee and lower your hips. Move your right leg straight back and forth as high as you can while lowering and raising your hips. Repeat 20 times and change side.
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