Being active in our world is very important. Only so you can succeed and be happy. If you sit still, nothing will happen. Proper nutrition gives health, the lack of "surpassed" negative emotions - internal harmony and sincere optimism, sports - energy, sleep - rest. I got used to such a regime, and my body is grateful to me. Of course, one of the main conditions of a good figure - sports. Here is the main thing - constancy. I do not force myself and enjoyed. It is important for me that the muscles are in a tone. Otherwise, I become sluggish. For classes, I usually do not need special simulators. Enough treadmill for workout. And then I perform various exercises to different muscle groups. Here is some of them.
Slopes with dumbbells
Feet on the width of the pelvis, hips push out a little forward, shoulders to stay back. On the exhalation, we make a slope of the lobby down and stretch your hand to the knee cup. IMPORTANT - Hips smoothly, do not deviate, all that below the waist during the exercise must be motionless. We take by hand only with your hand, compressing the side as much as possible. In the breath we leaning the other way.
Several approaches of twenty slopes. The weight of the dumbbells is 1-3 kg.
Lifts of dumbbells to the sides
Feet on the width of the pelvis, hips push out a little forward, shoulders to stay back. Raise your hands with dumbbells to the shoulder level, hands are a little bent in the elbows.
Several approaches of twenty lifts. The weight of the dumbbells is 1-3 kg.
Raise legs lying on the side
Going on the side smoothly, we rest in the floor. On the breath we take the top foot as much as possible. Leg straight. Discover for a few seconds and lowered in exhalation. We perform thirty repetitions and turn over to the other side.
Three approaches for each leg.
Sloping standing on the knees
Get on your knees, we bring hands for your head. We carry out the slopes on the breath, straining the muscles of the press, the belly is drawn. During the execution on the one hand, the presses are stretched on the other side, on the other, it is reduced. Exhalation when returning to its original position. We perform 15-20 slopes, then perform the spring slopes five times (three folds per slide, without returning to its original position). The same thing is performed on the other side.
Three approaches per face.
Foot rise on all fours
Stand on all fours, it is possible to rest on the elbows. Spin smooth, slightly flashed in the lower back. On the exhalation leg bend in a knee of 90 degrees and raise up. Looking for 1-2 seconds and omit on the breath, without touching the floor. We repeat 15-20 times, then change your leg.
Three four approaches.