A set of exercises.



1 SIDE attacks. 
Become need right elbows to separate the sides and touch your fingers to the shoulders. 

Abdomen tucked. 
Making a step to the right, right foot, turn-footed lunge in and sit down. 
Make sure that the left leg was straight. 
Then push off the right foot off the floor and lift so that the knee was at the height of the hips. Body at the same time, turn to the right and left elbow brought forward. 
Then again, take a lunge position. 
Eight ten repeat movement with one foot and then the other. 
Such approaches need to do two. And do not pause between them. 
Trained muscles of the thighs, buttocks and abdominal muscles (obliques). 

2 DEMI-plié with rises hands. 
Taking a dumbbell in your hand, hold it in front of him, and put his feet in the first ballet position. 
Straining press, try to sit lower, pulling his hands first forward and then lifting them up. 
But they are not completely align. 
Sitting down and straightening up 10 times you will make another approach. 
After resting for half a minute, take another two approaches. 
Muscles of the buttocks, upper thighs, shoulders, chest and back will become stronger. 

3 squats with reliance on step platform. 
Uprites dumbbells shoulders. 
Rising from the left side of the step platform, side to her, put his right foot on it. 
Perching keep hips parallel to the floor. 
Lower your right arm, drag it to the left foot. 
Again hand bend and straighten your legs. 
Transfer your weight to the right leg off the floor and left, leading her to the side and toe pointing forward. 
Going back to the original position, repeat the exercise dvenadtsat- fifteen times. 

Then get on the left side of the platform, and do the exercises again, but in a mirror image. Not doing breaks, run two or three approaches. 
So you will be able to strengthen the quadriceps muscles of the thighs, buttocks, back and biceps.

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