Many girls dream even a little bit, butlose weight Modern fashion on every page of a magazine, social network or forum shows us slender beauties, prompting girls to achieve this ideal.
There is nothing better for losing weight than sport andproper nutrition. Someone is engaged in gyms and picks up a sports program with a trainer, well, someone doesn’t have enough time for that. But is it a problem? Of course not. You can deal with yourself and your body at home with no less success. And we consider the popular exercise "swallow".
general information
This exercise is one of the most popular due to the simplicity of the technique. It is one of the basic and perfect for beginner athletes.
Moreover, the "swallow" will help to lose weight as a fairly complete people, and girls with a couple of three extra pounds.
There are also several techniques for performing this exercise, which allow you to train different muscle groups. Let's look at step by step.
Standard Exercise
The standard exercise "swallow" has the following advantages:
- It improves coordination in space and trains the vestibular apparatus.
- Prevents spinal curvature and scoliosis.
- Trains back muscles and abdominals.
The execution technique is not complicated and includes only three steps:
- Stand in the middle of the room, putting your legs together and raising your arms parallel to the floor.
- Tighten the abdominal muscles and slowly pull back the right (left) leg, while leaning over the floor until the leg and torso are parallel to it.
- Stand for 10-15 seconds and repeat the exercise with the next leg.
If you start your classes for the first time, then 5 approaches for each leg will be enough.
Typical mistakes when doing the exercise: the arms are lowered, not parallel to the floor, the support leg is bent at the knee.
"Swallow" with an emphasis on the knees and elbows
The next variation on the standard “swallow” is an exercise that focuses on knees and elbows. This technique allows you to train the muscles:
- hips and buttocks;
- belly;
- backs.
The execution technique includes the following steps:
- Kneel down and lean on your elbows.
- Straining the muscles of the right (left) leg, slowly pull it to a position parallel to the floor.
- Then continue to keep the leg higher, reaching an angle of about 45 degrees from the parallel to the floor.
- Slowly lower the leg to the starting position. Repeat the exercise.
It is necessary to make 10-12 approaches on each leg.
Errors in the execution may occur as follows: the leg is not raised enough, bent at the knee, the muscles are not tense.
Belly Swallow
This exercise "swallow" is difficult,despite the simplicity of the technique. It also has a second name - “boat”. The training program for girls for weight loss must necessarily contain this exercise, because it has all the advantages of previous techniques, namely:
- strengthens the muscles of the back;
- tightens the abdominal muscles;
- trains buttocks and thighs;
- prevents the occurrence of diseases of the back.
To successfully complete this exercise,need to have a little physical training. It is enough if you performed the two previous techniques and performed the “swallow” exercise. You must succeed.
Quite simply performed "swallow" on the stomach. Exercise is done in 3 steps:
- Lie on your stomach, arms outstretched, legs together.
- At the same time, raise your arms and legs above the floor as much as possible for you.
- Stand in this position for 30-60 seconds.
Relax and take a break of 1-2 minutes,then repeat the exercise. If it is difficult for you to keep this position for 30-60 seconds, start with the maximum time for you, but be sure to take a few approaches.
The value of this exercise
So that the result from performing these exercises is not in vain, observe the following rules:
- Exercise regularly.If you are a beginner, you can spend 20-30 minutes on classes 3 days a week - that will be enough for you. Do not throw classes even for a few days, otherwise the result will be lost.
- Increase the load.Your training will be useless if for a long time you will not increase the number of approaches and the duration of training. After 2 weeks of regular classes, you can increase the number of workouts to 5-6 per week. After a month, start increasing the number of approaches for each exercise, increase your workout time to 40 minutes, and so on.
- Constantly monitor the correctness of the exercises. If you make a mistake, it can become a habit, and the result from classes will simply not be.
In this way, you can not only lose weight, but also strengthen your body, develop muscles and endurance, improve tone, raise your mood and recharge your batteries.
