How to get in shape in a week: a set of exercises for women from the trainer, video

Meet March 8 in perfect shape. 6 effective exercises for women from the trainer

February 28, 2022, 15:00 MSC

The complex will help to tighten the figure, but to achieve the best result you will have to work hard.

How to get in shape? What exercises are most effective for women?

We tell you together with the trainer of Black Star Fitness.

For girls who regularly go to the gym, this workout will help to diversify the plan. And those who work out infrequently and want to tighten up a bit, we recommend doing exercises at least every other day. But we do not promise quick “wow-results”. Remember that the way to a beautiful figure is long and difficult.

Black Star Fitness trainer

Shows a set of full-body exercises for women.

Съдържание

Romanian pull with an espander

Техника на изпълнение

Starting position: standing, feet together. Stand with one foot on one edge of the elastic band, hold the other with two hands.
Perform a bend and pull the pelvis back, keeping the natural curve of the spine.
Върнете се в изходна позиция.

Front pull with one hand with an espander

Техника

Starting position: sitting on the mat. Legs straightened in front of you. Fix one end of the rubber band behind the foot, the second end is held in the hand (left foot – left hand and right foot – right hand).
Pull the rubber band towards yourself, bending the arm at the elbow and tensing the back muscles.
Върнете се в изходна позиция.
After completing the approach, change the arm and fix the rubber band on the other leg.

Reverse push-ups

Техника

Starting position: stand with your back to the support, put your palms on it. Legs slightly bent and stand in front of us. Keep the body straight.
Perform a reverse push-up, bending the arms at the elbows.
Върнете се в изходна позиция.
If it is easy to do the exercise with bent legs, you can straighten them.

Bending arms with dumbbells on the biceps

Техника

Starting position: standing, feet shoulder-width apart. In the hands hold dumbbells with a comfortable weight for you.
Bend your arms with dumbbells. Elbows tightly pressed to the body. Hands try not to swing.
Върнете се в изходна позиция.

If you are just starting to exercise, do not forget about a healthy diet and regular training. The result will appear only with a systematic approach.