Sitting exercisesDrawing with your legs. Sitting, hands to rest your hands on the ground behind you. Combine your legs and, lifting your feet, write imaginary numbers with the feet points: 0, 1, 2, 3 and so on, at 9. Start sufficiently, gradually bring to 3 repetitions with short breaks.Forward inclination. Sitting, spreading the legs wide. Connect your fingers to the back of the head. Fold in turn with the left elbow to the right thigh, with the right elbow - on the left, 7 times each.Raise your legs. Sit on the carpet, keep your back vertically. Lift your legs in turn, holding them straight, with a fired toe. Minimum - 5 repetitions each foot.Walking buttocks. Sitting on the ground, stretch your hands forward. Move on the buttocks back and back, like steps (10 strings, there are 10 -). Keep your legs vertically.Lie exercisesSimple twist. Lie, tighten your fingers under the back of your head, fold your knees. Direct the elbows forward. Lift your head 20-30 cm from the ground. The lower back does not tear the ground. The number of rehearsals is individual, you should do so at the feeling of heat in the muscles. Please note: do not get your head too much with your hands so as not to damage the cervical vertebrae. Complicated twist. Repeat the previous exercise, but raising the legs slightly folded.Raise the body with a turn. Start position - In accordance with exercises 1-2. To lean diagonally diagonally: the elbow left to the right, then the right elbow is left. Do 15 times with each hand.Determine the legs with a waist struggle. Starting position - on ex. 1-3. The legs are half folded with the knees and closed. Raise them, tearing the size of the soil. Direct the elbows forward. 3 sets of 15 repetitions are necessary. Please note: not to fold the spine too much so as not to give it a dangerous load."Scissors". Lie straight, put your hands on the sides of the body. Lift the feet of the legs straightened at the maximum possible height of the soil. Connect and spread the feet 5 times. Lower your legs. Repeat 3 to 10 times. Twins on the side. Lie on the side, look at the elbow. Make swings with a right foot 20 times. Repeat the exercise on the other hand. In addition to the lateral press muscles, the swings form a beautiful line of hips and buttocks."Bike". Classic exercise to tighten the abdomen and duration. Lying on your back, put your hands below the back of your head and folded legs "turn the pedals" in the air. The exercise is effective if you do for 5 minutes."Planck". Position - Facing the ground. Fold your hands in your elbows. Rest on the ground with socks and forearms. Hold the position for half a minute. The body must be strictly horizontally.
Exercises with shellsRotation with a stick. Sit on a chair, put your feet width. Put a stick on your shoulders from behind. Take your hands at the two ends of the stick. Turn the elbows to the left and right. The exercise is effective if you do it 100 to 200 times, in 3 approaches.Twist on the fitness ball. Lying with a lower rear tank with the bottom of the rear-bearl, surround your fingers below the back of your head, put your wider shoulders and rest on the ground. Direct the elbows forward. Lift your head, turning your back. Repeat three times, 20 times each. There is a second version of this exercise. Lie on the floor, put your feet on Fitball, hands - behind the head. Lift the shoulders from the ground, twisting your back. The rotation of the Hula Huup. The circular movements of the size during the rotation of the hoop quickly pull the lateral muscles and cause fat. You can start from 5 minutes. Over time, the exercise is extended to half an hour. It is important - the hands when moving the size must be widely distributed.Squats with dumbbells. The weight of dumbbells for beginners athletes is 1 to 3 kg. For lack of real dumbbells, you can use sandbags or bottles of water. 10 to 15 deep squats are manufactured, in which the loads relate to the ground. To make the press submit in full strength, you must inspire the downward movement, expire - when the legs are adjusted. Tilt with dumbbells. Take dumbbells between both hands. Put your legs slightly wider than the shoulders. Lift the right hand vertically upwards, left - reach the left foot. Repeat 15 times, then - the same number of inclinations to the right. Turn the face on the side of the raised hand.Tilt with dumbbells. The feet are largely. Take your left hand near the neck, lean towards the right foot with the right hand of the dumbbells. Do 15 times in each direction.Lifting pillows. Lie on the ground, hands - on the sides, keep a pillow between the foot. Lift the pillow as high as possible from the ground, do it in circular movements until the heat of the muscles is felt.Leg elevators with the ball. Lying on the side, keep a small ball between the legs. Lift your legs with the ball, hold them in the air for 10 seconds. Repeat 10 times, the same amount on the other side.
Slide with lids. The exercise requires two ordinary cans of the cans. Take a pose as for PUSH -UPS from the soil. At the same time, put the covers. With a sliding movement, pulling the legs to the hands, raising the pelvis. The exercise is only good on the smooth floor (wood, linoleum, etc. ). Repeat 10 times.Slide knee. The same position as in exercise 9, the socks are on the lids. You should slide your feet, fold your knees until they get closer to their hands. Raise, slide the lids on the ground until the body takes the original position. 10 repetitions are necessary.All exercises are very effective and help eliminate the stomach in 2 weeks. But inexperienced athletes cannot be launched by long training. The load is gradually improved. Regular courses will always maintain harmony.
Lie exercisesSimple twist. Lie, tighten your fingers under the back of your head, fold your knees. Direct the elbows forward. Lift your head 20-30 cm from the ground. The lower back does not tear the ground. The number of rehearsals is individual, you should do so at the feeling of heat in the muscles. Please note: do not get your head too much with your hands so as not to damage the cervical vertebrae. Complicated twist. Repeat the previous exercise, but raising the legs slightly folded.Raise the body with a turn. Start position - In accordance with exercises 1-2. To lean diagonally diagonally: the elbow left to the right, then the right elbow is left. Do 15 times with each hand.Determine the legs with a waist struggle. Starting position - on ex. 1-3. The legs are half folded with the knees and closed. Raise them, tearing the size of the soil. Direct the elbows forward. 3 sets of 15 repetitions are necessary. Please note: not to fold the spine too much so as not to give it a dangerous load."Scissors". Lie straight, put your hands on the sides of the body. Lift the feet of the legs straightened at the maximum possible height of the soil. Connect and spread the feet 5 times. Lower your legs. Repeat 3 to 10 times. Twins on the side. Lie on the side, look at the elbow. Make swings with a right foot 20 times. Repeat the exercise on the other hand. In addition to the lateral press muscles, the swings form a beautiful line of hips and buttocks."Bike". Classic exercise to tighten the abdomen and duration. Lying on your back, put your hands below the back of your head and folded legs "turn the pedals" in the air. The exercise is effective if you do for 5 minutes."Planck". Position - Facing the ground. Fold your hands in your elbows. Rest on the ground with socks and forearms. Hold the position for half a minute. The body must be strictly horizontally.Exercises with shellsRotation with a stick. Sit on a chair, put your feet width. Put a stick on your shoulders from behind. Take your hands at the two ends of the stick. Turn the elbows to the left and right. The exercise is effective if you do it 100 to 200 times, in 3 approaches.Twist on the fitness ball. Lying with a lower rear tank with the bottom of the rear-bearl, surround your fingers below the back of your head, put your wider shoulders and rest on the ground. Direct the elbows forward. Lift your head, turning your back. Repeat three times, 20 times each. There is a second version of this exercise. Lie on the floor, put your feet on Fitball, hands - behind the head. Lift the shoulders from the ground, twisting your back. The rotation of the Hula Huup. The circular movements of the size during the rotation of the hoop quickly pull the lateral muscles and cause fat. You can start from 5 minutes. Over time, the exercise is extended to half an hour. It is important - the hands when moving the size must be widely distributed.Squats with dumbbells. The weight of dumbbells for beginners athletes is 1 to 3 kg. For lack of real dumbbells, you can use sandbags or bottles of water. 10 to 15 deep squats are manufactured, in which the loads relate to the ground. To make the press submit in full strength, you must inspire the downward movement, expire - when the legs are adjusted. Tilt with dumbbells. Take dumbbells between both hands. Put your legs slightly wider than the shoulders. Lift the right hand vertically upwards, left - reach the left foot. Repeat 15 times, then - the same number of inclinations to the right. Turn the face on the side of the raised hand.Tilt with dumbbells. The feet are largely. Take your left hand near the neck, lean towards the right foot with the right hand of the dumbbells. Do 15 times in each direction.Lifting pillows. Lie on the ground, hands - on the sides, keep a pillow between the foot. Lift the pillow as high as possible from the ground, do it in circular movements until the heat of the muscles is felt.Leg elevators with the ball. Lying on the side, keep a small ball between the legs. Lift your legs with the ball, hold them in the air for 10 seconds. Repeat 10 times, the same amount on the other side.Slide with lids. The exercise requires two ordinary cans of the cans. Take a pose as for PUSH -UPS from the soil. At the same time, put the covers. With a sliding movement, pulling the legs to the hands, raising the pelvis. The exercise is only good on the smooth floor (wood, linoleum, etc. ). Repeat 10 times.Slide knee. The same position as in exercise 9, the socks are on the lids. You should slide your feet, fold your knees until they get closer to their hands. Raise, slide the lids on the ground until the body takes the original position. 10 repetitions are necessary.All exercises are very effective and help eliminate the stomach in 2 weeks. But inexperienced athletes cannot be launched by long training. The load is gradually improved. Regular courses will always maintain harmony.
Exercises with shellsRotation with a stick. Sit on a chair, put your feet width. Put a stick on your shoulders from behind. Take your hands at the two ends of the stick. Turn the elbows to the left and right. The exercise is effective if you do it 100 to 200 times, in 3 approaches.Twist on the fitness ball. Lying with a lower rear tank with the bottom of the rear-bearl, surround your fingers below the back of your head, put your wider shoulders and rest on the ground. Direct the elbows forward. Lift your head, turning your back. Repeat three times, 20 times each. There is a second version of this exercise. Lie on the floor, put your feet on Fitball, hands - behind the head. Lift the shoulders from the ground, twisting your back. The rotation of the Hula Huup. The circular movements of the size during the rotation of the hoop quickly pull the lateral muscles and cause fat. You can start from 5 minutes. Over time, the exercise is extended to half an hour. It is important - the hands when moving the size must be widely distributed.Squats with dumbbells. The weight of dumbbells for beginners athletes is 1 to 3 kg. For lack of real dumbbells, you can use sandbags or bottles of water. 10 to 15 deep squats are manufactured, in which the loads relate to the ground. To make the press submit in full strength, you must inspire the downward movement, expire - when the legs are adjusted. Tilt with dumbbells. Take dumbbells between both hands. Put your legs slightly wider than the shoulders. Lift the right hand vertically upwards, left - reach the left foot. Repeat 15 times, then - the same number of inclinations to the right. Turn the face on the side of the raised hand.Tilt with dumbbells. The feet are largely. Take your left hand near the neck, lean towards the right foot with the right hand of the dumbbells. Do 15 times in each direction.Lifting pillows. Lie on the ground, hands - on the sides, keep a pillow between the foot. Lift the pillow as high as possible from the ground, do it in circular movements until the heat of the muscles is felt.Leg elevators with the ball. Lying on the side, keep a small ball between the legs. Lift your legs with the ball, hold them in the air for 10 seconds. Repeat 10 times, the same amount on the other side.Slide with lids. The exercise requires two ordinary cans of the cans. Take a pose as for PUSH -UPS from the soil. At the same time, put the covers. With a sliding movement, pulling the legs to the hands, raising the pelvis. The exercise is only good on the smooth floor (wood, linoleum, etc. ). Repeat 10 times.Slide knee. The same position as in exercise 9, the socks are on the lids. You should slide your feet, fold your knees until they get closer to their hands. Raise, slide the lids on the ground until the body takes the original position. 10 repetitions are necessary.All exercises are very effective and help eliminate the stomach in 2 weeks. But inexperienced athletes cannot be launched by long training. The load is gradually improved. Regular courses will always maintain harmony.