This quick training results in the muscle tone of the whole body, accelerates blood and energizes.
Exercise 1. The superwoman;
Working muscles-extensors of the back, gluteal muscles.
Lie on your stomach, while lifting your arms and legs. The look is directed to the floor. Execute 15-20 times.
Exercise 2. Twisting;
The muscles of the press work.
Lie on your back, legs straight, arms stretched over your head. First, raise your hands, then the body. Go to the sitting position, touch the feet with your hands, then lie down on your back and stretch your arms above your head. Repeat 10-15 times.
Exercise 3. Back twisting;
The muscles of the press work, the hip flexors.
Lie on your back, put your hands along the body, lift your legs at an angle of 45 degrees from the floor. Bend your legs and pull your knees to your chest, just lifting the pelvis off the floor. Return to the starting position. Repeat 10-15 times.
Exercise 4. Lifting the legs;
Gluteal muscles work.
Lie on your stomach, put your head on the hands folded in front of you. Raise a straight leg and do springing movements with a small amplitude. Perform 20 repetitions on each leg.
Exercise 5. Turning the arms;
Shoulder muscles work.
- Raise your arms to the sides, shoulders parallel to the floor, bend your arms in the elbows at an angle of 90 degrees. Brushes at the level of the head.
- Lower your forearms down, keeping the position of your shoulders unchanged.
- Straighten your arms to the sides, elbows look up, thumbs down.
- Bend your arms in the elbows at an angle of 90 degrees, your forearms are lowered down.
- Lift your forearms up and repeat the exercise 19 more times.