Charging in the subway

Everyone wants to be beautiful, strong, healthy. But, alas, not everyone has time for gyms and clubs. Master of Sports, consultant of the Moscow Sports and Fitness Center AMO ZIL, Professor Nurbey Gulia, tells how to do exercises on the subway, bus, and even while waiting in line.

In elite sports, so-called isometric, or static, exercises are very popular. Isometrics can be practiced by people who do not have prior training or appropriate sports equipment, without interrupting their main activities, in between.

The main benefit that isometrics brings, in addition to a harmonious physique and beautiful posture, is proper metabolism, slowing down the aging process, and the body’s readiness for stress.

Leg muscles

1. The hip extensor (or quadriceps femoris) is one of the most massive “basic” skeletal muscles. Indispensable for the beauty of a woman’s legs, and in addition, it is a powerful “pump” that disperses blood throughout the body.

2. Front of the thigh. The exercise is especially useful for women with thin hips.

3. Inner thigh. This exercise has a cosmetic effect for women with natural clearance between the inner thighs; with enough persistence it can be “filled.”

4. Back of the thigh. Standing against a wall, we rest the heel of our straight leg against it and press our foot back, trying to “move” the wall. A useful exercise for women who have thin hips and flat hamstrings.

5. Outer thigh. The exercise creates “curvy thighs,” especially when the outer parts are flat.

6. Calf muscles. A strong calf muscle is the beauty of the lower leg, and legs in general.

7. The front of the lower leg. This exercise gives a “roundness” to the shin - a cosmetic effect for women who have a visible “bone” on the front of the shin - “sharp” knees.

8. The gluteal muscles, which are conventionally classified as leg muscles. It is probably unnecessary to say what “cosmetic” effect strong and elastic buttocks provide for a woman’s figure.

Muscles of the arms and shoulders

1. Biceps, or biceps brachii, are a symbol of strength. It is convenient to strengthen your biceps in transport by grabbing the handrail with your palm facing you and as if trying to pull yourself up with one arm.

2. Triceps, or triceps brachii muscles. They are very important for creating the harmonious beauty of the shoulders and arms, and also as a remedy against sagging, sagging weakened muscles and fat.

3. Forearm muscles (they are also sometimes called Japanese muscles, since they are very developed in martial arts athletes). They are very important for creating the correct beautiful shape of the forearm and a woman’s hand in general.

4. Deltoid muscle of the shoulder. It makes women's shoulders beautiful and rounded.

Muscles of the trunk

1. Large pectoral muscles. They are very impressive for women, being a good basis for the bust.

2. The latissimus dorsi muscles, or “laterals,” as athletes call them. Especially useful for thin women.

3. Psoas. It is mainly involved in lifting weights, in the so-called “dead strength”. It gives women a slim figure and slimness.

4. Trapezius muscle. It is located between the neck and shoulders and is involved in raising the shoulders. Therefore, in the first and third exercises of the previous paragraph, you need to try to raise your shoulders. For women, the trapezius muscle gives the shoulders a “rounded” appearance and a sporty appearance.

5. Abdominal muscles. They are extremely important for the health and slimness of women.

6. Neck muscles. They are very important for correct posture; They make women less dandelion-like and give them a sporty look.