Workout
Rotation head:
We stand on straightened legs.
Foots put on the width of the shoulders.
Hands along the body.
We make rotation heads in a circle to the left and on the right side alternately.
Repeat 20 times.
Rotation with hands:
We keep the position, the hands are raised to the height of the shoulders.
Perform rotation with two hands at the same time.
20 times ahead, 20 times ago.
Lifting the chair:
Hands in front of me.
Spin smooth, look forward.
Raise your leg on a chair, standing ahead, resting on the heel.
Go down in the reverse move.
Inhale when lifting, exhalation when descent.
Repeat 30 times.
Exercises on the press
Swing the press, lying on the hemisphere:
The blades go to the hemisphere.
Feet put on socks and swing the press.
3 approaches 15 times.
Swing press with raised legs at an angle of 90 degrees:
Going to your back.
Feet bending at an angle of 90 degrees.
Climb the body to the legs, hands behind the head.
3 approaches 15 times.
Swing the press with straight raised legs:
We save the position.
We raise straight legs and crossed them.
We rise by the body to the legs, stretch alternately with the right and left hands.
3 approaches 15 times.
Exercises on the buttocks
Frontal squats with dumbbell:
Feet halfbiba and wept at an angle of 20 degrees.
Lower the dumbbell on the chest.
In the breath we make squats, knees are directed to the socks sides.
Sat to parallel pelvis with floor.
On the exhalation climb upstairs.
3 approaches 20 times.
Squat with a wide setting of stop:
Feet dragging wider shoulders.
Foot put in Plie.
Dumbbell omit between the legs.
On the breath go down.
In exhalation, we return to the starting position.
At the top point, leave your knees a little soft.
3 approaches 20 times.
Faliges with dumbbells in hand:
Hands with dumbbells along the body.
When the front knee is falling at an angle of 90 degrees.
The knee is over the heel, the entire load is transferred to the heel.
3 approaches 15 times.
Bulgarian lunge:
The knee of the support leg bent at right angles.
Loose leg put on the chair behind yourself.
Sat with pressure on the heel of the support leg.
3 approaches 10 times.
Hands and chest exercises
Hand straightening back, standing in the slope with dumbbell:
I get a loose hand on the chair in front of yourself, in the other hand a dumbbell.
Knees semi-bent.
Pull the shoem on yourself with your elbow up, the hand is tight pressed to the body.
Make a second pause at the top point and lower your hand at home.
3 approaches 20 times.
Pressing from the knees:
We put your knees on the hemisphere.
Hands on the floor under the shoulders.
We perform pushups, elbows pressed to the body.
3 approaches 10 times.
Inverse pushups:
We put your hands on the chair behind yourself, fingers look at each other.
We are pressed from the chair in the semi-traced.
2 approaches 10 times.
[Pushings in the stop lying on the knees:
Occupy the position of the plank.
Lower your knees on the floor, and legs cross in the ankles or legs.
We arrange your hands on the width of the shoulders, perform pushups.
3 approaches 20 times.
Exercises on the muscles bark
Planck on the hemisphere:
We put the elbows under the shoulders on the hemisphere, stand in the bar maximum amount of time.
Hitch
We turn on loud music and perform in a height of about five minutes. You can jump on the rope.