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This complex is difficult to execute only the first time. But if you’re daily to do similar exercises, your body will become noticeably better.
Board. Lay on your back and tense your abdominal muscles. Lift your feet a few inches off the floor and stay in this position for 4 seconds. Repeat exercise 10-15 times.
Kabluchok. Starting position - lying on your back. Keep your legs straight and spread your legs shoulder-width apart. Put your hands behind your head. Get your feet low to the floor and release. Repeat 10-15 times.
Parachute. Lie on your back, put your hands behind your head and spread your legs. Get your knees and elbows together and tense your abdominal muscles. Hold this position for a few seconds, then come back to starting position and repeat exercise 8-10 times.
Twisted scissors. Lying on your back, raise your right leg. Touch your left elbow to the raised leg. Perform the exercise for 10-15 times before changing legs.
The little mermaid. Lie on your back, straighten your legs. Get one leg over the other so that they crossed. Simultaneously lift your head, torso, and legs, straining buttocks. Hold this position for 4 seconds. Repeat 10 times.
Spider. Starting position: lie on your stomach, sit up and put your hands on the floor. Raise your right leg so that it was above his head, and keep your foot exactly. Hold this position for a second and then make a strong swing the leg up and back. Repeat exercise 10-15 times on each leg.
Side kick. Lie down on your side with straight legs, sit up and lean one hand on the floor to throw the weight on the forearm. Raise your hips off the floor and waving your foot that is on top. Need to swing as high as you can. Execute exercise 10-15 times on each side.
This complex is difficult to execute only the first time. But if you’re daily to do similar exercises, your body will become noticeably better.
Board. Lay on your back and tense your abdominal muscles. Lift your feet a few inches off the floor and stay in this position for 4 seconds. Repeat exercise 10-15 times.
Kabluchok. Starting position - lying on your back. Keep your legs straight and spread your legs shoulder-width apart. Put your hands behind your head. Get your feet low to the floor and release. Repeat 10-15 times.
Parachute. Lie on your back, put your hands behind your head and spread your legs. Get your knees and elbows together and tense your abdominal muscles. Hold this position for a few seconds, then come back to starting position and repeat exercise 8-10 times.
Twisted scissors. Lying on your back, raise your right leg. Touch your left elbow to the raised leg. Perform the exercise for 10-15 times before changing legs.
The little mermaid. Lie on your back, straighten your legs. Get one leg over the other so that they crossed. Simultaneously lift your head, torso, and legs, straining buttocks. Hold this position for 4 seconds. Repeat 10 times.
Spider. Starting position: lie on your stomach, sit up and put your hands on the floor. Raise your right leg so that it was above his head, and keep your foot exactly. Hold this position for a second and then make a strong swing the leg up and back. Repeat exercise 10-15 times on each leg.
Side kick. Lie down on your side with straight legs, sit up and lean one hand on the floor to throw the weight on the forearm. Raise your hips off the floor and waving your foot that is on top. Need to swing as high as you can. Execute exercise 10-15 times on each side.
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