A-shaped figure: working on the legs and thighs
Damned "breeches" are not so invincible.as it seems at first sight! Fitness training can help you do exactly as the hip.about what you've been dreaming! General recommendations are as follows.Need your body shape so-called heavy complex exercises.developing several "foot" muscle groups.In addition to the complex.you have to do two or three isolation exercises.targeted to specific muscles in the legs or even part of it.And it eventually will fundamentally change the form of what you below the belt.In these exercises for the lower body to do a high or average number of repetitions.The challenge is.due to the large number of repetitions to strengthen the overall fat burning effect of fitness training is in the hips and legs.Your main problem – to get hip to lose weight.but this does not mean.that in other parts of the body can not give a damn.You should work hard and over the top.Why? To offset the visual emphasis from heavy thighs.(After all, your frail shoulders usually unprofitable emphasizes the severity of this.) There is a "trick".Let's add the upper body muscles while exercising with heavy weights and fewer repetitions.But fear not: weightlifter in a skirt you will not!
Thus, the fitness training program for the A-shaped figures.Weekly schedule is made on the basis of separate workouts: Monday and Thursday classes for the bottom.and on Tuesday and Friday – for the upper body.For whatever program you do, do not forget the aerobics – it will help you quickly get rid of fat.On Wednesday and Sunday you can relax, while aerobic exercise, and these days does not hurt.Saturday – the fifth day of aerobic.Remember, the more you'll do aerobics, lose weight faster!
Exercises.
Hips and buttocks.
Let's start with exercises that will make your "bottom" more slender.
Squats with a broad statement of the feet.
Purpose: the inside of the thighs, buttocks.
Hack squats (feet together).
Purpose: hip side.
Bending the legs while lying on the block.
Purpose: hamstrings, buttocks.
Deadlift with dumbbells.
Purpose: buttocks and posterior thighs.
"Universal" exercise for the buttocks.
Purpose: buttocks.
Upper body.
Your second goal – the development of the muscles of the upper body, in particular – apart.Adding a little bit of muscle and extending shoulders, you balance the heavy bottom.This is a comprehensive approach and a change in the shape of which we have already discussed.
Exercises that we offer – a great way to accentuate the line of the shoulders.Including them in the curriculum.you a few weeks to significantly strengthen the upper body.and your posture will become more graceful and proud.
Dumbbell Bench sitting.
Purpose: the shoulder girdle.
Climbs through the sides of the bench.
Purpose: To rear the shoulder girdle.
Thrust to the chin.
Purpose: The upper area of the shoulders.
Pull-ups in the simulator.
Purpose: upper back and biceps.
Thrust down the block a narrow grip.
Purpose: upper back.
Bench Dumbbell Lying.
Purpose: the pectoralis major muscle.
Curl on the simulator.
Purpose: biceps.
Press down on the block.
Purpose: triceps (back of arm).
"Twisting" with the rotation.
Purpose: To press the top, waist.
Leg raises with the rotation.
Purpose: To press the bottom, waist.
Fitness training program.Monday / Thursday
Purpose: The top of the body, with emphasis on the shoulders.
Warm up: 5-10 minutes walk to walking pace
Style of training: Working with a large weight and small (6-12 times) the number of repetitions
The Workout.
| Exercises | Sets** | Repetition |
| Dumbbell bench press because of the head | Warm-up set (With light weight) 3 * |
10.12 6.10 |
| Climbs through storonyna bench | Warm-up set (With light weight) 3 * |
10.12 6.10 |
| Thrust to the chin | Warm-up set (With light weight) 3 * |
10.12 6.10 |
| Pull-ups in the simulator | Warm-up set (With light weight) 3 * |
10.12 6.10 |
| Press down on the block a narrow grip | Warm-up set (With light weight) 3 * |
10.12 6.10 |
| Bench Dumbbell Lying | Warm-up set (With light weight) 3 * |
10.12 |
| Curl on the simulator | Warm-up set (With light weight) 3 * |
10.12 6.10 |
| Press down on the block | Warm-up set (With light weight) 3 * |
10.12 6.10 |
* Increase the weight for each successive set.
** If you've never done exercises with weights.perform only three sets (one for warm-up and two to load).
Aerobics.
After weight training go to the aerobic.Suitable dance aerobics.step."Ski" or "ladder" simulator.stationary bike or trainer to slip.Tuesday / FridayPurpose: Slender "bottom" of the body
Warm up: 5-10 minutes walk to walking pace
Style of training: Moderate weight and high (12-15 times) the number of repetitions
The Workout.
| Exercises | Sets** | Repetition |
| Squats with a broad statement of the feet | Warm-up set (With light weight) 3 * |
10.12 12-15 |
| Hack squats, leg together | Warm-up set (With light weight) 3 * |
10.12 12-15 |
| Bending down in the simulator | Warm-up set (With light weight) 3 * |
10.12 12-15 |
| Deadlift with dumbbells | Warm-up set (With light weight) 3 * |
10.12 12-15 |
| "Twisting" with the rotation | A | Not less than 25 |
| Lifting the legs with the rotation | A | Not less than 25 |
* Increase the weight for each successive set
** If you've never done exercises with weights.perform only three sets (one for warm-up and two to load).
Aerobics.After weight training go to the aerobic.20-30 minutes of brisk walking.
Wednesday / Sunday
Recreation
Saturday
Objective: Fat Burning
Aerobics.
Start with five minutes' walk walking pace (warm).Then 30-45 minutes of intense training: Ideally,.10-15 minutes on a stationary bike.10-15 minutes on rowing, and 10-154 minutes on a ski simulator or ladder.Do not forget to exercise a little walk to regain normal heart rate.If all or some of the simulators available to you.can do the traditional types of aerobics.such as walking with weights.sports walking or jogging, etc.
Remember, orderliness and consistency – the foundation of any success!
Based on materials from P.Kennedy and M.Greenwood-Robinson
