Save and do 3 times a week.
“SWIMMING”
Strengthen long, trapezoidal, rhomboid muscles of the back and buttocks and shoulders.
IP: lying on his stomach, arms and legs extended, the head lowered, the press - fit.
On the inhale lift your right arm and left leg, exhale down. Repeat for the other arm and leg. Keep the shoulders and shoulder blades sought to the fins, not rasmalai press!
Usluzni: increase execution speed and/or keep your hands and feet.
POSE “BOW”
Expandable chest and shoulders, forming the correct posture.
IP: lying on belly, bring hands to shins (or, if more comfortable, feet).
On the inhale try as high as possible above the floor to lift the chest and thighs, but don’t let the surge in the lower back. Hold for a few seconds after the next exhale down and relax. Repeat.
LEAD HAND IN THE SLOPE
Work the shoulders, the muscles of the upper back; the muscles of the waist and the press the role of the stabilizer.
UI: standing in the slope, legs slightly bent at the knees, eyes forward, back, muscles of the neck elongated, the shoulders and the blades pointing down.
On the exhale, take in hand, slightly bent at the elbows, an effort to shoulder blades. On the inhale bring the hands in Yip. Do 2-3 sets of 12-15 repetitions.
Usluzni: take in hands a dumbbell.
POSE OF “BRIDGE”
Working the back muscles, abdomen, back of the thigh and buttocks.
IP: lying on back, feet shoulder width apart, bent at the knees; arms stretched along the torso, head and shoulders pressed to the floor.
On the inhale slowly (!) lift the pelvis, then the back - vertebrae by vertebrae. At the top lock for a few seconds. On the exhale, slowly lower your back and buttocks. Press and buttock muscles are working constantly!
STRETCHING RABBIT
Stretch the muscles of the back, shoulders, neck, muscles along the spine.
IP: standing on all fours, knees hip-width apart.
Extend the right arm forward. Vypolnennuyu: left hand under the right head, try the chest to turn up. Hold this position for a few seconds. After the next exhale come back to SP. Repeat for the other side.
THE MUSCLES OF THE ABDOMEN AND BUTTOCKS HAVE TO WORK CONSTANTLY.
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