How to get a sexy body for beach season?

Surely, you will soon go on holiday to soak up the sunshine and the sea nakupatsya. The resort is particularly want to feel beautiful and sexy ... find fault in your body? There is still time to fix them!

According to fitness trainers, your body will need about three weeks to get used to the new training."Remember," her body to cope with the exercises easier and easier, consuming fewer calories. Instead, there is muscle building. However, apparently this is not what you need.

To burn more fat the body will have to be subjected to heavy loads. We offer you a unique workout that is unusual in many ways for your body. It helps burn calories, speed up metabolism and increase heart rate.

According to American researchers, this exercise can burn about 500 calories per hour, plus an additional 300 calories for 24 hours after exercise. Moreover, these exercises are very simple. All you need - two pairs of dumbbells (one light and one heavy).

Engage three times a week, every other day. Repeat each exercise 10 times. Then relax for a minute and do another 1-2 sets.

Exercise 1

For exercise, you will need a heavy dumbbell. Take it at one end with both hands. Hands free to hang in front of you. Feet shoulder-width apart place. Take a step left foot to side, bending your knees and hips straining to sit down (as pictured). The end of the dumbbell should be on the floor. Then push off left foot and return to starting position. Repeat for the right leg. Continue to exercise alternately for the left and right foot.

Exercise 2

Take a dumbbell in your right hand just above the shoulder. Knees slightly bent, throw your right leg forward in front of left. The left hand pull parallel to the floor at shoulder level.

Turn 180 degrees, while discarding the right hand forward and upward. Then return to the starting position.

Repeat alternately left and right legs.

If you want more to pump up the muscles of the thighs, in the rest position, bend your legs as much as possible.

Exercise 3

Stand with your feet shoulder width apart. Hold one end of a dumbbell in both hands in front of chest, elbows bent. When you turn 90 degrees, bend your knees so that your thighs are parallel to the floor turned out to be.Then return to the starting position. Repeat alternately for each leg.

Exercise 4

Discard the left leg forward, bending it at the knee. Lean slightly forward. Pick up a dumbbell. Hands should be perpendicular to the floor. Bend your right hand to lift the dumbbell to the chest, then lower the right hand and lift the left. Continue alternately on both hands.

Exercise 5

Grab a dumbbell with both hands and lift the chest level. Step forward with the right foot and hands circle around the head in a clockwise direction. Return to starting position. Then make a lunge left foot and rotational movement anticlockwise. Continue alternating for both legs.

Exercise 6

Starting position: Stand with your feet shoulder width apart, arms with dumbbells at your sides. Bend your knees so that your knees do not go over the ankle, while the hips drew back. You should feel how tense the muscles of the thighs and buttocks. At the same time hold hands with dumbbells just above the buttocks. Then, squeeze your buttocks quickly straighten and raise your arms over your head. Return to starting position.

Exercise 7

Starting position - as in the push-ups, but rely on the hands of dumbbells, feet slightly wider than shoulder width. Relying on the hands and straining hips, bend your knees so that your body leaning back. Then return to the starting position. If you find it hard to do this exercise with dumbbells, you can give them, relying solely on his hands, as in the push-ups. Exercise 8

Take the ends of the dumbbell with both hands and hold it in front of you at shoulder level. Make lunge left foot back, and the lower hand with a dumbbell to the outside of the right thigh. Take the starting position and repeat the same thing for the right leg. Continue alternating for both legs.

When you exercise, try to stretch the muscles and press.

Exercise 9

Take one end of the dumbbell in both hands and hold it over your head, feet shoulder-width apart arrange. Take a step right foot back so that turn 90 degrees and lower the dumbbell behind your head, bending with the knees. Return to starting position. Repeat alternately in different directions.

In carrying out this exercise, do not get down on his haunches - bend your legs slightly.

Exercise 10

Starting position - as in the push-ups, in the hands squeeze the dumbbells, feet slightly wider than shoulder-width apart. Raise the left shoulder and the left arm, as shown. Dumbbell should be in your chest. When performing exercises squeeze the shoulder blades together. Then return to the starting position and repeat for each hand alternately.