so you're fed up with the extra weight and you're ready to change your body - this time for good. Well, then you're in the right place. This "slimming" exercise program is designed to help you build strength, improve your posture, and burn calories at the same time. These exercises are based on my basic principles, which teach you to change your wrong sports habits, break you down, and replace them with strong and flexible models to protect you from harm. The result: thinner, fitter and healthier joints. So, if you're ready for the best, let's get started.
Credit: Tony Garcia / image source / Getty image s you will perform four actions in two cycles (cycle a and cycle b), two to three times each. Credit: cate Norian in circle a, you will do four actions: square, lunge stretch, woodpecker and squat. Next, we'll show you how to do that. Credit: cate Norian start with feet shoulder width apart. Bend your knees slightly and focus on your heels. Hinge the spine from the hip. Extend your arms back and pull your shoulders down toward your hips. When you're in this position for 20 seconds, focus on pushing your hips back and feel the tension in your lower back. Credit: cate Norian keep this position and raise your arms as high as possible. Keep your weight on your heels and hips for 20 seconds. Deep breathing. When exhaling, fold forward and keep your back flat. Make sure your knees are slightly bent and your weight is on your heels. It is very important to bend the knee a few more inches. Press your hands on your calves. Look up. Stretch your spine and chest. Pull your shoulders back and arch your lower back. Hold for 20 seconds. Keep your back extended and your arms up to your knees. When you get back to your starting position, put your arms behind you and squeeze your shoulder blades together. Keep your spine stretched and your heels loaded for 15 seconds. Then raise your arms to the front and hold as high as you can for 15 seconds. Credit: cate Norian do long lunge, right leg forward, knee slightly bent. Make sure the right knee is behind the ankle, not over the toes. Press the left foot forward and the heel back into the floor. Stretch your spine from your hips and lift your arms over your head. Credit: cate Norian when you stretch, you should feel the stretch of hip flexor in the back leg. Bend up to the right. Keep your hips straight and stretch for 20 seconds. Then repeat on the other side with the left leg bent and in front and the right leg extended back. Credit: cate Norian step forward, front knee slightly bent, hip square, arm on both sides of the body. Keep your back straight, shoulders back, hips forward, chest up. Credit: cat Norian pretend a rope is tied to your sternum, and your upper body is pulled forward, not down. You will feel the hamstring and gluteus maximus stretch in your front leg. Most of your weight is on the front heel. Once you feel good, slowly raise your arm to the front for 20 seconds. Credit: cate Norian at the beginning, the legs are the same width as the shoulders, and the feet are slightly outward. Put your weight back on your heels and try to push them to the ground as if you wanted to separate the ground. When you start pushing your butt back, put your arms in front of you. Keep your back straight and extend as your knees bend in the direction of the squat. Credit: cate Norian continue to lower the body until the knee bends about 90 degrees. Your knees should stay in line with or behind your toes, never in front of your feet. Press up from the heel with arms on both sides of the body to the starting position. Repeat 12 to 15 times in a smooth motion. Credit: cate Norian 4 actions in circuit B are sit ups, front boards, back stretches and negative push ups. Next, we'll show you how to do that. Credit: cate Norian lie on your back, hands on both sides of your body, feet straight in front of your body. With your right foot off the ground, bend your knee 90 degrees. Keep your left leg straight and your left foot 6 inches off the ground. integral: cate Norian put your hands behind your head, push your lower back onto the floor, do 10 slow controlled sit ups, and try to keep your lower back against the floor throughout the action. Lift the other leg and repeat. Credit: cate Norian elbow enters the front bracket position. Make sure the spine is neutral and the shoulder blades are separated. Credit: cate Norian consider stretching the body from ankle to neck, squeezing gluteus maximus and supporting the core. Keep that tension for 30 to 40 seconds. Credit: cate Norian Part 1: lie on your stomach, arms extended forward. Look at the floor a few inches in front, but don't stretch your neck. Lift the elbow and forearm off the ground and use the shoulder blades to pull the elbow into the rib cage and the middle of the back. Part 2: during the whole training process, you will contract your shoulder blades, causing your chest to rise and your neck to lengthen. Lift the upper body off the ground, chest forward. Keep your feet flat on the ground to avoid excessive spinal compression. Slowly lower your chest while keeping your elbows and hands off the ground. Repeat 15 times. Credits: cate Norian take a push up position with hands onShoulder down, chin back. Keep your body tense and slowly lower to the floor, chest lead. Credit: cate Norian take 5 seconds to fall to the floor, then press yourself back to the starting position. Do 10 repetitions and keep control every time you lower yourself. If you can't push yourself off the floor, just do it on the negative side of the push up and use your knees to help you get back to where you started. Credit: cate Norian how to do "slimming" training
circle a: 4 steps, 2-3 rounds
circuit a move 1: Foundation (Part one)
circuit a move 1: Foundation (Part II)
circuit a move; 2: lunge extension (Part I)
move around a circle 2: lunge stretch (Part 2)
circle action 3: woodpecker (first part)
circle 3: woodpecker (Part I) woodpecker (Part II)
circuit a move 4: squat down (the first part)
move around a circle 4: squat down (the second part)
circuit B: 4 actions, 2-3 rounds
circuit B move 1: tickle creak (Part I)
circuit B move 1: provocative sit ups (Part II)
circuit B moves 2: the front bracket (the first part)
circuit B move 2: front plate (Part II)
circuit B move 3: back extension
circuit B move 4: negative push ups (Part I)
circuit B move 4: negative push ups (Part II)
