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How to regain harmony after the New year

Even ardent fans of a healthy lifestyle sin in the holidays. Singer Barbara knows how to restore its shape, and gives master-class readers WomanHit.ru

To be active in our world is very important. The only way to succeed and be happy. If you sit still, nothing happens. Proper nutrition gives health, the lack of "buried" negative emotions — the internal harmony and sincere optimism, sport, energy, sleep — rest. I'm used to that, and my body is thanking me. Of course, one of the main conditions for a good figures sport. The main thing here is consistency. I don't force myself and do a pleasure. For me it is important that the muscles were in good shape. Otherwise I become lethargic. For classes I usually don't need special equipment. Enough of the treadmill to warm up. And then I perform different exercises on different muscle groups. Here are some of them.

The bends with dumbbells

Как вернуть стройность после Нового года

Photo: materials of press-services

Feet shoulder width of the pelvis, hips pushed slightly forward, the shoulders retract. On the exhale tilt sideways down and extend your hand to the kneecap. Important — hip exactly, do not deviate to the side of, everything below the waist during the exercise must be still. Bend only hand, the maximum squeezing his side. On the inhale bend the other way.

Several approaches for the twenty-slopes. Weight dumbbell — 1 to 3 kg.

Lifts dumbbells in hand

Как вернуть стройность после Нового года

Photo: materials of press-services

Feet shoulder width of the pelvis, hips pushed slightly forward, the shoulders retract. Raise the arms with dumbbells up to shoulder level, arms slightly bent at the elbows.

Several sets of twenty lifts. Weight dumbbell — 1 to 3 kg.

Leg raises lying on your side

Как вернуть стройность после Нового года

Photo: materials of press-services

Lie on your side straight, hands resting on the floor. On the inhale attach the upper leg as high up as possible. The leg is straight. Linger for a few seconds and drop on the exhale. Performed thirty repetitions and flips to the other side.

Three sets on each leg.

Bending on my knees

Как вернуть стройность после Нового года

Photo: materials of press-services

Get on your knees, hands set up for the head. Running slopes on the breath, tensing the abdominal muscles, stomach. At run time, one side of the oblique abdominal muscles are stretched, on the other — are reduced. Exhale while returning to starting position. Perform 15-20 inclinations, five times then perform spring slope (three folds for the single slope, without returning to its original position). The same run in the other direction.

Three approaches on each side.

Leg lift on all fours

Как вернуть стройность после Нового года

Photo: materials of press-services

Get on all fours, for convenience, you can rest on your elbows. Back straight, slightly bend at the waist. On the exhale bend the leg at the knee 90 degrees and lift up. Delayed for 1-2 seconds and descend on the inhale, not touching the floor. Repeat 15-20 times, then change leg.

Three-four approach.

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