Exercise "swallow": features of execution

Many girls dream at least a little, but lose weight. Modern fashion on every page of the magazine, social network or forum shows us shapely beauties, encouraging girls to achieve this ideal.

There is nothing better for losing weight than sports and proper nutrition. Someone is engaged in gyms and selects a sports program together with the coach, well, someone does not have enough time for this. But is this a problem? Of course not. Doing yourself and your body can be at home with no less success. And we will consider a popular exercise "swallow".

general information

This exercise is one of the most popular due to the simplicity of the technique of execution. It is one of the basic and perfectly suited for beginner athletes.

Moreover, the "swallow" will help to lose weight as a fairly full people, and girls with a couple or three extra pounds.

There are also several techniques for performing this exercise, which allow you to train different muscle groups. Let's figure it out step by step.

Standard Exercise

The standard exercise "swallow" has the following advantages:

• Improves coordination in space and trains the vestibular apparatus.
• Prevents the curvature of the spine and the appearance of scoliosis.
• It trains the muscles of the back and the press.

The technique of execution is not complex and involves only three steps:

1. Stand in the middle of the room, keeping your legs together and raising your arms parallel to the floor.
2. Tighten the abdominal muscles and slowly pull back the right (left) leg, while bending over the floor until the leg and torso are parallel to it.
3. Quit for 10-15 seconds and repeat the exercise with the next leg.

If you start your studies for the first time, then you will have 5 approaches per foot.

Typical errors in the exercise: hands are lowered, not parallel to the floor, the supporting leg is bent at the knee.

"Swallow" with an emphasis on the knees and elbows

The next version of the standard "swallow" is an exercise performed with an emphasis on the knees and elbows. This technique allows you to train muscles:

• Thighs and buttocks;
• Abdomen;
• Back.

The technique of execution includes the following steps:

1. Get on your knees and lean on your elbows.
2. Straining the muscles of the right (left) leg, slowly pull it to the position parallel to the floor.
3. Then continue to lead the leg higher, reaching a corner about 45 degrees from the parallel of the floor.
4. Slowly lower your leg to its original position. Repeat the exercise.

It is necessary to make 10-12 approaches on each leg.

Errors during execution may occur as follows: the leg is not raised enough, bent at the knee, the muscles are not strained.

Swallow with belly

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 the buttocks and thighs;
• Prevents back problems.

To successfully perform this exercise, you need to have a little physical training. It is enough if you performed the two previous techniques and performed the "swallow" exercise. You will certainly succeed.

Simply enough, a "swallow" is performed on the abdomen. Exercise is done in 3 steps:

1. Lie on your stomach, stretching your arms forward, legs together.
2. At the same time, raise your arms and legs above the floor as much as possible for you.
3. Quit in this position for 30-60 seconds.

Relax and take a break in 1-2 minutes, then repeat the exercise. If it's hard for you to hold this position for 30-60 seconds, start at the maximum time for you, but make sure to make several approaches.

The meaning of this exercise

To ensure that the results of these exercises are not in vain, observe the following rules:

1. Regularly conduct training. If you are a beginner, you can give classes 3 days a week for 20-30 minutes - for you it will be enough. Do not throw lessons even for a few days, otherwise the result will be lost.
2. Increase the load. Your training will be useless if for a long time you will not increase the number of approaches and duration of training. After 2 weeks of regular training, you can increase the number of trainings to 5-6 per week. After a month, start increasing the number of approaches for each exercise, increase the training time to 40 minutes, and so on.
3. Constantly monitor the correctness of the exercises. If you make a mistake, it can become a habit, and the result from the lessons will simply not be.

Thus, you can not only lose weight, but also strengthen your body, develop muscle and stamina, improve tone, cheer up and recharge.