Exercise # 1
This Exercise is in the nature of the workout and also helps to strengthen the muscles of the thighs, hands and press.
Stand on the floor, legs shoulder-width apart, arms at your sides. Squat down so that your thighs become parallel to the floor. Simultaneously throw straight arms, first forward and then upward (as shown in photo A). Return to starting position, but slightly modify it: raise your right knee up while pulling down and slightly to the right hand so that the left hand ended up behind the right knee.
Do three sets of 15 repetitions each), resting between sets to 30 seconds.
Exercise # 2
This is an excellent Exercise strengthens the muscles of the back and press. To do it on an exercise Mat.
Lie on your stomach, leaning on his elbows, and then lift the torso, trying to keep your back straight (as shown in photo A). Not moving and not taking his hands and feet from the floor, turn the torso to the left - the farther, the better (photo). Without returning to the original position, immediately turn body to the right.
Do three sets (10 reps each), resting between sets to 30 seconds.
Exercise # 3
This Exercise improves posture, strengthens the back muscles, arms, buttocks and thighs.
Take a wide step forward with the left leg so that your right knee almost touched the floor. Lean forward, trying to touch the floor with hands on both sides from the left foot (as shown in photo A). Pushing off left foot, transfer weight to right foot and take a step back now your right knee should be in the front, and left rear. Simultaneously rotate the body about 45 degrees to the right (photo). Stand up and straighten up.
Do three sets of 15 repetitions each).
Exercise # 4
This Exercise strengthens the muscles of the chest, thighs and buttocks. To do it on an exercise Mat.
Take the position as if going to do push-UPS. Hands on the Mat should be placed slightly wider than shoulder width (as shown in photo A). Flexing his hands, stoop down, simultaneously bending the right leg and moving the knee to the right and forward until it touches the right elbow. Return to starting position. Repeat the Exercise with the other leg.
Do three sets (10 reps each), resting between sets to 30 seconds.
Exercise # 5
It is difficult, but very important Exercise strengthens the muscles of the whole body, especially the legs, thighs and buttocks.
Stand on the floor, legs wide apart. Your arms should be straight along the body. Take a deep squat so that her hips had taken a position parallel to the floor and hands can easily touch the ground (photo A). Abruptly jump out up (as high as you can), extending hands to the ceiling and his feet still holding divorced (photo).
Do three sets (12 repetitions each), resting between sets to 30 seconds.
Exercise # 6
This Exercise strengthens the abdominal muscles, legs, thighs and buttocks.
Stand on the floor, legs shoulder-width apart. Bend your left leg, lifting and moving it back. Sit down, while pushing aside the right hand and left hand reaching for field near the toe of the right foot (photo A). After that straighten up, pulling the left arm to the ceiling, and left thigh before lifting himself (it should be parallel to the floor). Return to the starting position. Repeat the Exercise with the other leg.
Do three sets (12 repetitions each), resting between sets to 30 seconds.
Exercise No. 7
This is the usual push-UPS, which are familiar to all who attended school physical education classes. However, only a few perform this Exercise correctly.
Take your position for push-UPS, relying on extended arms (the distance between your hands is strictly equal to the width of the shoulders). Start doing a push-up by bending your elbows and lowering the body down. Your back should remain straight and the elbows close to the body. Hand shape should be parallel to each other. When doing the exercise correctly well worked out chest muscles and triceps.
Repeat the Exercise at least 15 times. If hard - do push-UPS from my knees, leaning not on the toes, and knees (feet should be elevated).
Author:
Negina E.
Source:
Wday
No comments:
Post a Comment