Clothing largely determines how we look, but the attractiveness of clothes is not enough. The fact is that the really good looking person who knows he is attractive as he dressed, and when it does not have any clothes. You feel confident, undressing on the beach, in the locker room sports club or in front of his partner? If not, you did not necessarily make surgical correction of the body. Create yourself can be a great figure and with the help of simple exercises for the correction Correction figures: options to fight obesity .

Exercises for buttocks and thighs

Squats

• Exercise is particularly effective if done with dumbbells suitable weight (do not start too heavy dumbbells, if necessary, can gradually increase the weight).
• Stretch your arms with dumbbells at your sides, stand with your feet shoulder-width apart. Make sure that the heel is not fixed on the floor as you squat.
• Slowly squat, keeping your back straight and tighten your abdominal muscles until thighs are parallel to the floor. Then, too slowly stand up. Perform three sets of ten repetitions each.

Lunges

• This exercise is also best done with dumbbells.
• Stand up straight, holding dumbbells and legs spread slightly wider than shoulder-width apart. Take a big step forward with your right leg and bend it at the knee so that the thigh is parallel to the floor. Return to starting position and do the lunge left foot. Repeat at least 15 times for each leg.

Exercises for the back of the thigh

This exercise can be performed with dumbbells or a barbell.

Put in front of a dumbbell or a barbell and stand up, legs spread shoulder-width apart. Sit down and hold the neck barbell or dumbbell handles. Keeping your back straight, slowly stand up, lifting the barbell or dumbbells up to about mid-thigh. Most of the burden should fall on the muscles of the legs, not the back or stomach. Sit down, slowly lowering the bar to the floor. Perform 3 sets, 10 reps each.

Exercise for belly

Perform different twist: Depending on your preference, from a prone position to climb up his legs and torso. You can also perform twisting on an incline bench. Make at least 10 twists in a row, for 3-4 sets per workout.

Back exercise

Stand up, legs spread shoulder-width apart and grab a dumbbell. Bend your knees and lean forward slightly. Dumbbells keep straight ahead, arms out to the side a little bit. Lift the dumbbells up to chest level by bending your elbows. Continuing to keep the half-bent legs, lift and lower the dumbbell 10-15 times in a row.

Exercise Hand

Lie down on a gymnastic bench face up with legs apart on opposite sides of the bench, holding a dumbbell in his outstretched hands directly over them. This is the starting position. On the exhale, slowly allot hand back until the dumbbell will not be on the same level with the bench. Again, raise your hands. Follow the three campaigns, for 10-15 repetitions.

Exercises for the muscles of the shoulders and chest

Take in one or both hands dumbbells and stand with legs apart at shoulder width. Slowly lift ourselves, without bending at the elbow, the arm with a dumbbell (or both hands). When the arm is parallel to the floor, stand still for a few seconds, then slowly return to starting position. Perform 2-3 sets, 10 repetitions each.

Stretching (stretching) can be a major part of your training regime. Stretching helps to increase flexibility and range of motion of the joints.

Before you start stretching, you need to warm up (from five to ten minutes of light activity). Even better - perform stretching after a workout. Stretching should be neat. Do not make any sudden movements. If you feel pain, you're pulling too hard. Hold the stretch position for about 30 seconds, then do the same with the other hand. If you have a problem area, or stretching helps take away the pain or discomfort, you can repeat the stretching in this area. If you have any illness or injury, talk to your doctor or fitness instructor about how stretching your approach.

Calves

Calves are placed along the back of the leg. To stretch the calf muscles:

• Stand at arm's length from the wall or sustainable fitness equipment.
• Put your right foot over left foot.
• Slowly bend your left leg forward, right knee is straightened, right heel stays on the floor.
• Keep your back straight, hips facing forward. Do not point the foot neither in nor out.
• Hold this position for 30 seconds.
• Change legs and repeat the exercise.
• To stretch was deeper, bend your right knee, bending his left leg forward.

Hamstrings

Hamstrings runs along the back of the thigh. To stretch the hamstrings:

• Lie on the floor near the outer corner of the wall or doorway.
• Lift the left leg and left heel lean against the wall. Keep left knee slightly bent.
• Gently straighten the left leg until you feel a stretch in the back of the left thigh.
• Hold this position for 30 seconds.
• Swap legs and repeat.
• As you increase your flexibility, stretch more gradually moving closer to a wall or doorway.

Quads

Quadriceps or quadriceps, occupies the front of the thigh. Stretch the quadriceps:

• Stand next to a wall or a stable sport trainers to rest.
• Grasp the hand ankle, heel and gently pull upward and backward until you feel a stretch in the front of the thigh.
• Tighten your abdominal muscles to belly protruded forward, and keep your knees close together.
• Hold this position for 30 seconds.
• Change legs, repeat.

Hip flexors

Flexors of the hip, which allow you to raise your knees and bend at the waist, are at the top of the thighs, just below the hip bones. Exercise for stretching the hip flexors:

• Stand on the right knee by placing a rolled towel kneecap.
• Put your left foot in front of you, bending it at the knee and place your left hand on your left leg for stability.
• Place your right hand on his right thigh, so as not to bend at the waist. Keep your back straight, tighten your abdominal muscles.
• Lean forward, shifting his weight to his right leg. You will feel the stretch in the right hip.
• Hold this position for 30 seconds.
• Change legs and repeat.

Iliotibialny tract

Iliotibialny path - it's part of the muscle tissue, which runs along the outside of the thigh to the knee. Exercise for stretching iliotibialnogo tract:

• Stand near a wall or sustainable simulator to secure support.
• Cross your legs so that the left leg is in front of the right in the ankles.
• Extend the left arm over your head, stretch the right side. You will feel the stretch in the left thigh.
• Hold this position for 30 seconds.

Lower back

Stretching from the knee to the chest involves muscles of the lower back. Do not do this stretch if you have osteoporosis Osteoporosis - he threatens you? Because it can increase the risk of compression fractures of the spine.

How to perform this stretch:

• Lie on your back on a flat solid surface, the heels are on the floor.
• Carefully tighten one knee to your chest until you feel a stretch in your lower back.
• Pull your knee to your chest as close as possible, while you should be comfortable.
• Keep the other leg relaxed, comfortable position. You can bend the knee, or leg pull.
• Hold this position for 30 seconds.
• Change legs and repeat.

Back of the shoulder

If the back of the shoulder is tense, you may develop problems with the rotator cuff muscles of the shoulder, especially if you play golf, or doing sports such as tennis or baseball. Exercise for flexibility of the shoulders:

• Extend the left arm perpendicular to the body, hold her right arm above the elbow or below.
• Hold this position for 30 seconds.
• Repeat with the other hand.

The internal shoulder rotators

The internal shoulder rotators - that's part of a group of muscles, which is often used in those sports in which hands are in a position raised above the head. Stretch those muscles:

• Firmly grasp with both hands twisted in the roller towel.
• Gently pull the towel toward the ceiling of the hand that is on top. You will feel the stretch in the shoulder of the opposite hand, and the hand that bottom will stretch further up the back.
• Hold this position for 30 seconds.
• Change hands and repeat.

Neck muscles

Stretching the neck muscles. To stretch the muscles of the neck:

• Tilt your head forward and slightly to the right.
• With his right hand gently pull the head down. You will feel a pleasant, easy stretch along the back of the neck on the left.
• Hold this position for 30 seconds.
• Repeat on the opposite side.

Upper back

Stretching the muscles of the upper back can promote good posture Posture - a few helpful tips for those who want to walk straight . To stretch these muscles:

• Stand free, hands pull ahead, parallel to the floor.
• Squeeze shoulder blades together, slightly bending your elbows. You will notice that your hands are stretched a little wider when you do it.
• Hold this position for 30 seconds.
• If you wish to repeat.