Exercise 2Lie on your back; bend your knees, place feet parallel to each other on the floor. Move your hands with dumbbells in the sides at shoulder level and bend them at right angles, with palms outward. Tighten your press and pull buttocks from the floor. Body should form a straight line from head to knees.
Remaining on the "bridge", on the exhalation slowly raise your hands straight. On the inhalation turn the hands back to original position. Repeat the exercise as many times as necessary and then lower your buttocks on the floor.
Approaches: 2-3 approaches for 8-12 repetitions. Rest between approaches is 30 seconds.
Problem areas: breast, the back surface of the thighs, the front surface of the shoulders, buttocks.
Advice! If you make 12 repetitions in the approach, the process of weight loss will become faster. Do not make more than 10 repetitions, if you want to keep breast as it is.
Exercise 3
Stay in the position as in the previous exercise. Raise your hands with dumbbells above the chest, athwart to the floor. Turn palms inward and slightly bend your elbows.
On the inhale slowly move the hands in the sides so that the shoulder joints, elbows and wrists are on the same line. Make sure the hands stay rounded, and elbows stay out. On the exhale slowly return the hands to the starting position.
Approaches: 2-3 approaches for 8-12 repetitions.
Problem areas: breast, shoulder muscles.
Advice! If you deliberately burn fat, you need to make only short breathing spaces - up to 30 seconds.
Exercise 4
Take the dumbbells and sit on the edge of a chair and put feet on the floor on the width of the hips. Move aside with straight back, lean on the chair back with shoulder-blades and strain the press. Take the dumbbells with palms down and move to your shoulders, bend elbows, forearms are parallel to the chest, wrists over the shoulder joints.
Keeping the body motionlessly, on the exhale slowly pull the hands in front of you at the height of the chin, at the right angle to the body. On the inhale slowly return the arms to the starting position.
Approaches: 2-3 approaches for 12 repetitions.
Problem areas: chest muscles, the front surface of the shoulders.
Advice! To recover after a workout you need one day of the rest. Do not make weight-lifting exercises on the same muscles group every day.