How do Hollywood stars manage to maintain their ideal shape over the years? Only proper nutrition is not enough here, you need regular training
But who are they? We offer you to familiarize yourself with the exercises for all muscle groups, thanks to which Angelina Jolie was able to become the best Lara Croft on the movie screen.
The author of this set of exercises is the star Hollywood instructor Jim Barcena. He was the one who ensured that the bodies of Sylvester Stallone, Cameron Diaz, Jennifer Lopez and Angelina Jolie came as close to perfection as possible.
EXERCISES FOR ALL MUSCLE GROUPS
A few words about how to organize the training. Barcena himself calls his method the rule of four: comfort, construction, consistency, comfort zone.
First, choose a convenient time and days for your workouts when nothing will distract you from the gym. If you like to sleep a little later, don't schedule your workout for the first half of the day. Dinner with friends on Saturday - reschedule your workout for another day.
Secondly, decide what you want: lose weight, get in shape or achieve the desired abs. Depending on the goal, build a plan. How often you will train, how long the sessions will be and in what order you expect to get the result.
Finally, exercise regularly. Most importantly, always try to take at least one step outside of your comfort zone. Increase the load, but do it slowly and gradually.
Elbow push-ups
Starting position of the body: standing on elbows and fingers. As you exhale, transfer the support from your right elbow to her wrist. Extend your right arm, transfer the support from your left elbow to her wrist.
Go down first on the elbow of the right hand, then on the left. Repeat a full circle 8 times. Then do the same but starting with the left hand.
The exercise focuses on the back muscles and transverse abdominal muscles. Triceps, pectoral and trapezius muscles are also actively involved in the work. For those who are just starting to get acquainted with the exercises, it will be useful to read the tips for beginners in order not to harm themselves, but also to get the most benefit from the exercise.
Wide Squats
Place your feet slightly wider than shoulder width, put your hands in front of you, straighten your back.
Squat with your knees no further than the straight line of your feet, and the angle between the bottom of your leg and your thigh is 90 degrees.
Pull your pelvis back as if you are sitting on a chair until you lean your body forward, your back should be straight. Note that with a wide leg stance, the back of the thigh, glutes and inner thigh are stressed.
Boxing with dumbbells
Starting position: Standing and slightly bent forward, feet shoulder-width apart, slightly bent. Press your hands with dumbbells to your chest. Extend your left arm forward. Step back while extending your right arm forward.
Do this exercise in 3 sets, 20 seconds each. Exercise for 20 seconds, then rest for 10 seconds and so on.
Squats with dumbbells
Starting position: stand up, hold the dumbbells in your hands next to your body. Step your right foot forward, lower your upper body so that your right shin is perpendicular to the ground. Leave your left leg still behind you.
As you exhale, push off the floor with your heel and return to the starting position. You can alternate each leg or lower and raise your body to the starting position.
This exercise strengthens the quadriceps, gives a rounded shape to the buttocks. The muscles of the calf, abdomen and back are stressed.
If you want a body like Angelina Jolie, set yourself a goal and boldly achieve it. And exercises from Jim Barcena will be a reliable help on this path.
