- Bikini training - what is it about?
- Bikini training - exercise schedule
- Bikini training - training plan
The bikini training was created by the champion of the Bikini Fitness competition - Małgorzata Mączyńska. By practicing according to this training plan, you will quickly and easily achieve a shapely figure that will look perfect in summer in a bikini outfit. See for yourself!
Bikini trainingwas created in order to relatively quickly and visibly emphasize the advantages of the female body wearing a bikini outfit. Women are often ashamed to show their bodies. Even in summer, when temperatures reach over 30 degrees, it would be most convenient to put on a bikini and run to the beach. Complexes and low self-esteem are caused not only by overweight, but also by flabby muscles, lack of female shapes, tight skin or cellulite. Bikini training is designed for such ladies.
Bikini training - what is it about?
The sun encourages you to put on a bikini and your figure needs improvement? It's not too late! Trybikini workouttaken by Małgorzata Mączyńska - Polish champion of body sports in the category of Bikini Fitness. Get a gym ball, dumbbells and … a little patience. See for yourself how your body will change after just a few weeks and how it will affect your well-being and self-esteem. Let's go!
The trainer has developed a set of exercises that will strengthen, emphasize and round the buttocks and make the abdomen flatter and the muscles outlined. To perform the exercises properly, you only need a gym ball and a pair of weights for women weighing from 0.5 to 2 kg one. You can buy both the ball and the weight at your local sports store, at an online auction, and sometimes even in a supermarket.
Bikini training involves tensing and relaxing the muscles by lifting the body and lowering it. The muscles of the buttocks and thighs, as well as the abdomen, which are the parts that are shown in full splendor on the beach, in a bikini outfit, are the most involved here. The exercises are not very tiring, but with each training, the endurance of the muscles increases and the body grows into shape.
Bikini training - exercise schedule
For bikini training, we need a flat surface (a training mat can be used), a gym ball and dumbbells. It's worth preparing tooa bottle of mineral water to refill fluids during the break. Bikini training can be done every day. However, it is worth taking a one-day break so that your muscles regenerate and rest. Then the body will gain strength and new motivation. For the day of work, you can choose, for example, Saturday or Sunday, when we are ready to rest after a hard week's work.
Each set of bikini training consists of 20 repetitions. We exercise at a moderate pace, and take a 30-second break between sets, relaxing the entire body.
Bikini training - training plan
Exercise 1 - shaping the thighs, calves and buttocksLie down on a flat surface, placing your arms alongside your body. Rest your calves and knees on the ball. Now step on it with your feet resting your heels on the ball so that your legs and buttocks are tensed. Lift your hips up and exercise by bending and straightening your knees. Remember not to let your hips drop. Focus on tightening your gluteal muscles and do 5 sets of 20 repetitions.
You can also do this exercise with one foot. Keep the other one at this time straight and facing up. For this version, do 5 sets of 20 repetitions for each leg.
HIP THRUST - the king of buttocks exercises. How to do hip thrust?
13 exercises for firm thighs and buttocks [photos]
Exercise 2 - modeling the external muscles of the thighs and buttocksLie face down on the ball so that the pelvis rests on it. Rest your hands on the floor. Tighten your buttocks tightly and lift your legs apart each time. For this exercise, make sure your legs are completely stiff. It will be easier for you when you point your heels up. When the legs are down, let the buttock muscles rest for a moment, and when they are up - tighten them tightly. This exercise also tenses your arm muscles. Do 5 sets of 20 repetitions.
Exercise 3 - buttocks modeling and firmingStand forward and straddle the ball. Do squats by pushing your buttocks as far back as possible (as if you were sitting on an invisible chair). Roll the ball simultaneously with your palms forward - when you are in a squat - and backward - when you stand up straight. Make sure your knees don't protrude in front of your feet - don't push them forward. Also, remember to pull your shoulder blades down and straighten your back firmly. Do 5 sets of 20 repetitions.
Exercise 4 - modeling the arms and backStay in a squat (as in the previous exercise). Place your hands on the ball. Pull your shoulder blades together so as not to round your back. Make alternate movements of your hands to the side - once with the right, then the left, drawing the shoulder blades even more. While one hand is therewhile moving, the other is resting on the ball. Do 5 sets of 20 repetitions.
Check:
Exercises for the sagging skin of the arms (the so-called "butterflies")
Exercises for armpit and back folds
Exercise 5 - toning your arms and forearmsSit comfortably on the ball and pick up the weights in your hands. Straighten your back. Extend your arms wide and extend your palms perpendicular to your body. Keep your arms stiff and straight, you can bend your elbows a little. Make up and down movements. Feel your arms working. Do 5 sets of 20 repetitions.
You can modify this exercise by performing, in addition to sideways movements, also alternating forward movements. Different parts of the muscles of the arms and forearms will then work.