Vytaplivaete fat. Training for active

Do exercises at the same pace, without swings and jerks, watching the technique of the exercises.

Twisting

Exercise for the abdominal muscles, waist, neck.

Lying on your back, bend your knees and place your feet on the floor. Hands cross your chest, lower your chin to chest. Drag left shoulder to your right knee, slightly hunched and lifting shoulders off the floor. If you have the strength — tear and blades, but don’t help yourself with the swings or jerks! Dropping back, expand the shoulders and press them to the floor. Repeat the right shoulder to the left knee.

Make 2-3 sets of 10 times in each direction.

Losing weight in the right place. A set of exercises on individual muscle groups

Leg lifts

Exercise for the abdominal muscles.

Lying on back, place hands under buttocks. Lift the straight leg, but not quite up and about half that distance. Count to three. Bending feet, pull your knees up to your chest. Bring the straight leg in the raised position, again count to three and drop to the floor.

Do 3 sets of 10 times.

Lunges toward

Exercise for the muscles of the thighs, buttocks, abdomen, waist.

Stand straight with feet together, hands on belt. Watch that the feet were parallel to each other. Make a wide step to the side and sit down on the delayed leg. The knee should move over the foot, without going right or left. Very deep squats do not let the pelvis is above the knee. In this position, count to three and go back. Repeat in the other direction.

Make 2-3 sets of 10-15 lunges on each leg.


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Scissors at random

Exercise for the muscles of the thighs, buttocks, abdomen, waist.

Lying on your back, pull legs up and his hands put under the thighs from the side. Pull socks on itself (heel stares at the ceiling). Lower the straight right leg to the side, slightly turning her as if trying knee and toe to touch the floor. It is important not to turn the hull over a foot! Count to three and pull the leg up. Do the same with the left foot.

Do 2 sets of 20 each way.

Conveniently and safely. Doing exercises in your favorite chair

Plie

Exercise for the muscles of the thighs, buttocks, lower back.

Stand straight with hands on waist, lift your chin. Spread the legs widely, wearable, expand to the side. With the power of spreading his knees apart, sit down, pulling your straight arms to the sides at shoulder level. In the bottom position, slowly count to three and go back up, placing hands on hips.

Do 2 sets of 15 times.

Push-UPS from a chair

Exercise for the chest muscles, hands, back, abdomen.

Push-UPS from the support, when the hands are significantly above the legs, is the easiest variant of this exercise.

Do 3 sets of 10-15 times. In this 1st approach — palms are narrow, the elbows move along the body. 2nd approach — hands wide, elbows turned outwards. 3rd approach — palms are under shoulders, elbows moving like.


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Thigh inside-outside

Exercise for thighs, buttocks and belly.

Stand straight with hands on waist, feet together. Take a straight right leg to the right side. Then bend your knee, bringing it towards the left shoulder, but not turning the body. Again straighten the right leg and then lower to the floor. If there is not enough balance, don’t put hands on hips and lean them against the wall or chair. Repeat with the other leg.

Do 2-3 sets of 15 times on each side.

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Reverse pushups

Exercise for the chest muscles, hands, back, abdomen.

Stand with your back to the chair. Palms lean on him. Straight legs put on the floor as far as possible from the fulcrum. Bend your arms, lowering your pelvis to the floor and straighten them. Don’t lean on the feet, transfer body weight on the hands!

Do 3 sets of 10-12 times.

The first reader

Oleg Horsemen, the dentist, the TV presenter:

— Since childhood, I exercise regularly and, frankly, I believe that the only way to stay in good shape and feel fit, so I advise everyone: sport, sport and more sport.

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