How to make the right moves?
To the gym at home, this can be a great idea!
Must still good to go to do the movements that are appropriate and muscles where it's needed: flat stomach, firm buttocks, thighs and shapely legs ...
We asked a physio to give us exercises targeted slimming on rebel areas.
CARVING HIS LEGS
Standing, hands on hips, bend your legs until your thighs are parallel to the ground. Then straighten up while exhaling and returning the belly.
The correct position :
Keep your back flat. Spread your legs a little more than the width of the basin. Squeeze the shoulder blades, do not arch your back and look straight ahead.
Avoid :
Head down.
Leave swinging arm (you may round the back).
Get up by resting on his knees with hands (less efficient and the back is often poorly positioned).
Bend your torso straightening you.
Loop Forming ITS LEGS
Standing and feet parallel, move one leg in front of you the other remains tense.
Then, bring the bent leg to the starting point.
The correct position :
Straight back, look straight ahead, place hands on hips. Front leg maximally flexed. Straighten the back leg to stretch the thigh.
Avoid :
Bending the head (which is no longer in the extension of the column).
Round the back or lumbar arch too.
Changing the position of the feet.
Bend the back leg (you do not improve your flexibility).
REDESIGNING ITS ASS AND LEGS
Fours resting on the forearms, make beats bottom-up with one leg extended.
The correct position :
Keep your back flat, arms and thighs are still perpendicular to the ground for improved stability. Foot bending for good calf stretch and optimize exercise.
Avoid :
Fold the leg (much less effective).
Too high up the leg because you risk arch.
Raise the head (you break the neck).
Tilt the arm (imbalance).
SES GLUTEAL up muscle
Lying on her side, legs straight and tight right angle. Lift the top leg about 40 cm and draw small circles.
The correct position :
Rest your head on the arm (to prevent contraction) and stretch it in line with the body (to keep your back straight). Bring your other arm before the bust. Legs straight and feet flexed directed downward.
Avoid :
Lift head.
Place the arms on the floor in front of you (it rounds the back) and the other arm behind his back (risk of twisting).
Keep flexible foot (this is less efficient).
STRENGTHEN THE BACK OF ARMS
Tilted back straight bust, raise your arms stretched backwards and make small movements from bottom to top, the highest possible.
The correct position :
Keep your head in line with spine and back straight.
Legs semi-flexed (to avoid camber). Feet parallel to properly place the basin.
Hold the arm against the body during exercise.
Avoid :
Down or look up.
Up little arms (triceps work less).
Keep the legs straight.
You can add one to two Pilates sessions a week and a little coaching on fitness equipment. You get a good jacket in the abdomen and you musclerez generally faster.
With a little tenacity it works every time, get started!
