The content of the article
In order to discover the secret of a quick return to harmony and beauty before the summer vacation season, deep knowledge of neurophysiology and biochemistry is not required at all. Enough and common sense. Correct posture increases growth, the tone of the buttocks makes the figure more compact. The true measure of harmony is the ratio of body width to height. And all the rest: a feeling of the airiness of the body, its harmony, sexuality - all these are games of the mind of people around. Beauty cannot be weighed; it is only possible to see it.
Understanding this, smart women carefully peer into the schedules of fitness clubs in search of a magical training class that purposefully works out all the muscles of the back, buttocks, and deep muscles of the body. A class, literally, elevating them above the wet crowd of losers on exercise bikes, naively believing that the disappearance of 100 grams of fat from the surface of a huge belly will turn them into a fashionable art object, admirers of which connoisseurs will escape from the far corners of the Mediterranean coast.
Fitness that is not
Alas, the mental activity in modern fitness is a thankless task. A detailed study of the current training programs of popular fitness clubs is puzzling. There are as many trainings for the abdomen, hips, chest, but not for the back and buttocks! In theory, they naturally exist.
These are primarily classes, in the name of which there is the ballet term “barre”, the so-called ballet machine known to all. Indeed, the barre classes have many ballet exercises in their structure, but this does not mean that they are held only at the machine tool. In these trainings, balls and expanders are used, there are exercises lying on the floor or standing against the wall. But the most important thing is that 90 percent of the load in these workouts falls on the muscles that support the vertical position of the body.
The bums programs - in the free translation of “butt” or, excuse me, “ass” - also work out the muscles of the body and buttocks, but in a less elegant way. As a rule, these are strength exercises with all sorts of complications: whether it is weights or a special explosive technique, original combinations of muscle contractions are possible, where one strengthens the other. In a word, the term “bums” means not only the target area of impact, but also describes the amazing state of a person after such a training.
No and no trial
According to the methodological departments of the clubs, the technology “barre” and “bums” should be present in the class schedule. Moreover, in one of the fashion clubs a certain semblance of these programs was discovered. But! At extra charge! Indeed, why is it cheap for fitness clubs to sell something that can rob them of their work. For ten lessons, a woman is much prettier and, what good, having received what she wants, she will not renew her subscription.
Actually, this is not the catch. Everything related to the spine, back muscles, deep pelvic muscles, large joints of the body, and all this will certainly be involved in these classes, requires the highest qualification of the trainer. Technical and methodological errors in such training do not just reduce the effect. Mistakes often cause severe pain, lumbago and deprive the client of work capacity, and this is fraught with litigation for clubs. Therefore, dangerous classes are removed from the schedule, as they say, "away from sin."
There is everything!
But do not despair. Firstly, a request on YouTube “super bums” or “barre core” will flood the interested person with a variety of workouts.Among them there are quite worthy programs led by well-known world-famous trainers. Nice videos for home training in the "barre" style are created by Nicky Rain - a friend and colleague of the famous Tracy Andersen (fitness trainer of Madonna, Gwyneth Peltrow and other stars).
Yes, and Tracy herself has her own developments for training the muscles of the back of the body.
Secondly, the wise principle of Ilf and Petrov: the salvation of drowning people - the work of the drowning people themselves - also works in fitness.
Workout for slimness at home
Strap
Lie on your stomach, resting on your elbows. On the exhale, rest your feet against the wall at a height of 10-20 cm and hold the position for 5 seconds.
Repeat 4-5 times.
Important: tighten your stomach and tighten your buttocks, straighten your legs and push them against the wall. The shoulder blades must be pressed and lowered towards the sacrum.
A boat
Lie on your back arms straightened behind your head. On the feet is a rubber shock absorber tied into a ring. On the exhale, simultaneously press with your palms into the wall behind the head at a height of 10-20 cm and raise your legs above the floor to the same height, slightly stretching the rubber. Hold position for 5 seconds.
Repeat 4-5 times.
Important: palms to place fingers towards each other. Elbows straighten as much as possible and feel the tension of the upper back. Do not lower chin. Be sure to retract the abdomen, avoiding deflection in the lower back. Buttocks and the front surface of the thigh to keep tense.
Dove
Take a half-twine position - one leg is bent at the knee, the other is straightened back. On exhalation, put the hind leg on the half-toes, contracting the muscles of the anterior surface of the lower leg, straighten the leg, stretching the kneecap as much as possible, and strain the buttocks. Hold position for 5 seconds.
Repeat 4-5 times.
Important: keep the abdominal muscles inverted. If the ligaments are too rigid, place a pillow or blanket under the bent leg, tilt the body slightly forward.
Traction
Lie on your stomach. On hands is a rubber shock absorber tied into a ring. On the exhale, simultaneously press the feet in the wall at a height of 10-20 cm and raise your hands above the floor to the same height, slightly stretching the rubber. Hold position for 5 seconds.
Repeat 4-5 times.
Important: draw in the stomach as much as possible and do not raise the chin, pull the top of the head forward, straighten your arms at your elbows and keep it at ear level.
Half bridge
Lie on your back. Bend your legs at the knees. Put one foot on the other. On the exhale, raise the pelvis, moving the knee of the upper leg to the side. Hold for 1-2 seconds.
Repeat 4-5 times. Leg change. Repeat with the other foot.
Important: pull the stomach in as much as possible and strain the buttocks of both legs.
The daily performance of these simple exercises, combined with the usual physical activity or without it, will create the necessary tone of the muscles of the body and legs, tighten the stomach and buttocks. Moreover, the body will quickly get used to starting the day with such a stretching workout. Training will certainly continue at the resort, and on a trip, and then will be built into the usual workdays. These exercises can be performed without getting out of bed, if only she had a strong headboard. A rubber shock absorber can easily replace an ordinary belt, if only it would tell hands or feet that it is necessary to strain if the back and stomach are included in the work.
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