Fitness

4 fitness exercises for sculpting the figure

Here are some tips for different group of muscles that can train without special training and instructor.

1. Biceps and triceps

For the exercises you can use dumbbells or a bottle filled with water. Exercise may be the most different. Here is an example. Get into pushup position, with your legs slightly apart. Transfer the body weight of the left arm and leg and grab the dumbbell with your right hand. Start movements like rowing with a radius close to the ribs. Strive to maintain correct posture during exercise. Do 3 sets of 10 repetitions, then change hands. 

2. Pectoral musclesStrengthen the chest muscles with the operation of push-ups. At home use a table or desk to prop. If you feel well prepared, make a series of ground. It is necessary to carry out at least 3 sets of 12 repetitions to achieve the desired effect . 

3. Abs

Abdominal muscles can train with crunches. To ensure proper performance, lie on the ground and lift your feet on the bed. To complicate the exercise can put a few books on his belly. Early start with 2-3 sets crunches, then gradually increase their number. 

4. Leg muscles

This group of muscles can be trained with squatting or climbing stairs. With each series can gradually increase the rate at which climb stairs, so unless your leg muscles will improve circulation and condition of the cardiovascular system.