Nice press for the week
Exercises 1 week 6 weeks to press
Eights
(You will need a scarf length of 1 meter or towel and chair)
Sit on a chair, back straight. Hang on the right hand of the chair back, one hand to hold the end of the scarf.
Bend forward and left hand describe the eight head over to the left side.
Repeat 8-10 times, then change hands.
Beautiful hands and press
(You'll need a chair)
Sit on the edge of a chair, back straight, hands on the edge of the seat, fingers pointing at the knees.
Tighten your abdominals, raise your socks at 5-10 cm above the ground and lift the buttocks off the chair. Keep as much as you can, at least 5-10 seconds.
Return to starting position and repeat for one minute.
To start, you can keep one foot on the floor for support.
The retraction of the abdomen,
(You will need a chair or sofa)
Kneel before the chair, knees to the hip width.
Cave in the waist and put his elbows on the chair.
Inhale and exhale, slowly pulling the stomach, hold for 5-10 seconds.
Repeat twice, bring up to 10 times.
When you do 10 repetitions, rest for a minute and repeat.
Lifts
Get on all fours, knees to the hip width, hands at shoulder width.
Raise your right hand at shoulder height, the left leg is at the height of the hips. Count to two. Pull the fingers forward and back heel.
Repeat the same thing, but in reverse. Do 15-20 repetitions, alternating arms and legs.
To complicate the exercise, touch the elbow to the opposite knee when returned to its original position.
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