Go below . The next area for a spin - it's hands. Implementation of the rotation arms will help ease the life of your shoulder girdle. But mahi, asnning his hands in different directions - just escape for cervical-thoracic as well able to take the pressure off.
But we should not deprive the attention of the waist. Implementation of the amplitude of the rotational motions will contribute to a clearer boundary. Finally, the last circle clockwise or counterclockwise, we porisuem hips. This will help make your spine as elastic. Now go to the legs. The most effective exercises for the legs are those designed to stretch muscles and ligaments warm-up. Join feet, straighten them, but now without bending your knees try to bend over so that his forehead touched the knees.
sure that nothing particularly new, we do not you tell - exercises simple, but even despite the fact that to perform this complex you will need only about 5 minutes, the effect will be "on the face." Keep in mind that since you will not only tidy up your body, but also significantly improve the mood.
If the normal charge to you is not enough and wants to somethingmoreserious, then here are a few exercises that do not require trainers or dumbbells. That's just find a decent wall. The number of times each exercise - only 7-9 times. Perform push-ups at an angle will help strengthen not only the arm muscles, but the shoulder girdle and chest muscles. The next exercise is designed to strengthen back muscles and muscles of the hips back. Without bending your knees and keep your back straight, try alternately moving the hands on the wall in front of him, fall down. You deserve the title of ace if you can touch your knees nose. And now become exactly the wall a short distance so that you can freely bend forward at 45%. Bend, and then repelled from the wall to return to the upright position. So you can miraculously tighten the chest muscles, arms, thighs and waist.
continue to carry out ordinary squats. When performing squats, perfect stretch calf muscles and the anterior part of the thigh, while the load is distributed to the entire leg, as it has bearing on their feet.
you confuse an unattractive appearance the look of your stomach? I would like to see the dice, but the rounded shape does not allow you to do this? Then here you exercise, capable of only 4 weeks to change this injustice! First, select from the situation stable object, and then lie on his back next to him so that you can can establish his hands behind his head, grasp the object. Now we press the knees the ball, and then, holding his ankle parallel to the floor, bend your knees and smooth motion lifts them to his chest, straining with the abdominal muscles. Now, Arch at the waist, separates the buttocks off the floor a few inches. We fix this position for 5-7 seconds and then slowly and carefully return the buttocks on the floor. Remember that lowering the pelvis should not sag in the back or lower legs, or your waist will get a completely inappropriate burden. Perform exercise should be about 15 times, repeating the 3 sets, about 4 times a week. Rest between sets - 30 seconds.
You can perform exercises on a beach, not paying attention to the full envy the views of other holidaymakers. Under the whisper of waves Engage the muscles that form your posture, and the muscles of the chest. Try to be reincarnated as a string. Starting position: feet shoulder width apart, slightly bent at the knees, hands in the "castle" located above your head. And now, are drawn up, as if trying to touch the sun. Following exercise. Starting position is the same, except that now lean in turns left and right, as if trying to reach out to the edge of the sea. In this case, you should feel the stretch in the right and left side muscles.
Going to the beach, you certainly worth taking a bottle of mineral water. Or maybe even two bottles. They are perfectly posodeystvuyut you to strengthen the muscles of back. So, put their feet shoulder-width apart, slightly bending the knees kept straight, in their hands - a bottle. Now, a little lean forward, do not straighten his back. Hands drop down. Now raise your hands to the level of the hips, while straining muscles of the back, straightening his back. Repeat this exercise several times. Since the spin is responsible for almost all organs of the body, then the next exercise will never become redundant. Holding the bottles, drop your hands down, shoulders retracted. Now raise the hands to the level of the chest, sending her elbows to the sides. Then hands divorce right and left, and then raise them above his head. Go back to the starting position and repeat the exercise. Such exercises, despite their relative ease, however, will help you keep your body flexible and to be on our toes. At the same time on the exercises you have to spend a lot of calories, which will certainly affect your body shape, so that, looking at the following times at his reflection in the mirror, you'll be pleasantly surprised.