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12 exercises for the perfect body. And no longer have to pay for the gym!
Bashny.Net
You can exercise at any location, using exercise, where the only load is the weight of your body. Also a big plus is that you do not need any additional equipment. It is enough to know how to do these movements and execute them at high speed for about 30 minutes. It's quite a good workout for your body, so all the muscles quickly come to the tone. This workout more quickly and efficiently to the gym. And the results will amaze you just!
1. Push-ups
right
Hands should be level with the shoulders.
Feet shoulder width apart.
The body should be a straight line - from the heels to the crown.
The neck is in line with the shoulders.
When the goin 'down, keep your elbows near the body.
Incorrect
Let haunches to sag or bulge.
Hang or lift his head.
To get his shoulders to his ears.
How easier
Spreading her legs wider for greater stability.
You can do push-ups as described, but falling, get your knees to the floor. The back and hips should be aligned.
2. Board
right
Hands should be level with or slightly wider than shoulders.
Squeeze your buttocks.
The body should be a straight line - from the heels to the crown.
Naprjagi press.
Place the chin.
Look at the floor, between or over the arms.
Incorrect
Let haunches to sag or bulge.
Lift your head.
Doing that is very difficult or fails (it makes sense to do this exercise only if you do it right).
How easier
Stay in position for a short time.
3. Bridge
right
Lie down on your back.
Put your feet on the floor at a distance of thighs. Socks look forward, knees bent.
Tighten the muscles of the abdomen.
Push your feet, lift the hips.
Incorrect
Do not strain your abdominal muscles.
Lift the hips too high.
4. Lunge spider
right
Borrow starting position as a front by prying.
Put your right foot on the outside of his right hand.
Rest your feet firmly on the floor.
Return leg to starting position.
Repeat for the other side.
Try to keep your body all the time was a straight line.
Incorrect
Relax the shoulders so that they hung over his hands.
Lower the hips.
5. Blackboard with a touch
right
Borrow starting position before the exercise as a "board».
Reach your right hand to the left shoulder.
Give a hand to the starting position.
Do the same for the left hand.
Hold steady, straining the press and buttocks.
Incorrect
To carry weight when touching the shoulder.
6. Squats
right
Feet on the shoulders or hips.
Socks looks away.
Keep your chest right.
Look ahead and slightly upward.
Your knees should be level with the toes.
Sit down as deep as allowing flexibility.
Incorrect
Let your knees stick out beyond the level of the toes.
Crouching reduce knees together.
Stand on tiptoe.
To carry the weight on your toes.
How easier
Crouching not completely, but to a comfortable level for you.
7. Lunge to the side
right
Keep your chest right.
Distribute the weight on both legs and hips.
Lunged as low as allowing flexibility.
Incorrect
Plant knees for the level of the toes.
8. Squatting with a leap
right
Sit down to your thighs are parallel to the floor.
Straighten the chest.
Keep your hands in front of him when the squat. When jump up - Creek behind.
Bounce as high as you can.
Exhale when jump up.
Land softly.
Incorrect
Plant knees for the level of the toes.
To carry the weight on your toes during a squat.
9. Lunge with a leap
right
Keep the knee, which is at the front, at an angle of 90 °.
Lunged back as low as allowing flexibility without touching the floor with his knee.
Torso hold vertically.
Evenly distribute the weight between one and the other leg.
Jump up, changing the position of the feet - put back the front foot and the back - forward.
Coordinate movements with his hands so that the hand that is in front, went ahead, while the opposite leg comes back.
Land softly.
Incorrect
Touched his knee to the floor.
What is the easiest
Do not jump attacks.
10. Tilting the lifting legs
right
Keep your back straight.
Naprjagi press.
Distribute the weight evenly in the leg-support.
Take the other leg back, toes down, bend, keeping the body and leg at the same line.
Stoop down so low, so far as the flexibility.
Come back to the original standing position, using leg-support.
Incorrect
Reaches out to the floor with fingers - this will result in bent back.
Trying to reach the floor when not allow flexibility.
Change leg on each repetition. Make exercise a certain amount of time for one leg, and then - for another.
11. Reverse lunge
right
Be right.
Take a step back.
Keep the knee of the leg that is in front, at an angle of 90 °.
Straighten the chest.
Evenly distributes the weight between one and the other leg.
Let the knee of the leg that is behind and slightly to touch the floor.
Getting up, push the feet feet, which is at the front.
Coordinate movements with his hands so that the hand that is in front, went ahead, while the opposite leg lunges back.
Incorrect
Focuses all the weight on the toes, which is at the front.
Let your knees stick out beyond the level of the toes.
To reduce the knees.
12. Exit
right
Keep your legs as straight as allowing flexibility.
Keep your back straight.
Bend at the waist and place your hands on the floor in front of him.
Strain the press, when you walk your hands forward until your body will not even as a line. Stride handed back to standing position.
Hips should be kept as high as possible, the feet are pressed to the ground, when Chagall back.
Incorrect
Stepping beyond the position of the hands to push.
Relax hip.
Swing your hips from side to side.
To sum up his shoulders to his ears.
How easier
If you can not keep your legs straight, slightly bend their knees, taking into account the fact that you gradually razovesh flexibility and be able to keep your feet flat.
You can make different combinations of these basic exercises to develop its own version of the workout. In that case, try to evenly distribute the load on all muscle groups. It is important to do the exercises correctly, otherwise they are not to be useless. If you find it difficult, you can choose a simplified version of the exercise. If this is not - just try to do as best as possible.
These unique exercises allow you to fulfill the dream of a beautiful body without going to the gym and spending a minimum of time.
via takprosto cc
1. Push-ups
right
Hands should be level with the shoulders.
Feet shoulder width apart.
The body should be a straight line - from the heels to the crown.
The neck is in line with the shoulders.
When the goin 'down, keep your elbows near the body.
Incorrect
Let haunches to sag or bulge.
Hang or lift his head.
To get his shoulders to his ears.
How easier
Spreading her legs wider for greater stability.
You can do push-ups as described, but falling, get your knees to the floor. The back and hips should be aligned.
2. Board
right
Hands should be level with or slightly wider than shoulders.
Squeeze your buttocks.
The body should be a straight line - from the heels to the crown.
Naprjagi press.
Place the chin.
Look at the floor, between or over the arms.
Incorrect
Let haunches to sag or bulge.
Lift your head.
Doing that is very difficult or fails (it makes sense to do this exercise only if you do it right).
How easier
Stay in position for a short time.
3. Bridge
right
Lie down on your back.
Put your feet on the floor at a distance of thighs. Socks look forward, knees bent.
Tighten the muscles of the abdomen.
Push your feet, lift the hips.
Incorrect
Do not strain your abdominal muscles.
Lift the hips too high.
4. Lunge spider
right
Borrow starting position as a front by prying.
Put your right foot on the outside of his right hand.
Rest your feet firmly on the floor.
Return leg to starting position.
Repeat for the other side.
Try to keep your body all the time was a straight line.
Incorrect
Relax the shoulders so that they hung over his hands.
Lower the hips.
5. Blackboard with a touch
right
Borrow starting position before the exercise as a "board».
Reach your right hand to the left shoulder.
Give a hand to the starting position.
Do the same for the left hand.
Hold steady, straining the press and buttocks.
Incorrect
To carry weight when touching the shoulder.
6. Squats
right
Feet on the shoulders or hips.
Socks looks away.
Keep your chest right.
Look ahead and slightly upward.
Your knees should be level with the toes.
Sit down as deep as allowing flexibility.
Incorrect
Let your knees stick out beyond the level of the toes.
Crouching reduce knees together.
Stand on tiptoe.
To carry the weight on your toes.
How easier
Crouching not completely, but to a comfortable level for you.
7. Lunge to the side
right
Keep your chest right.
Distribute the weight on both legs and hips.
Lunged as low as allowing flexibility.
Incorrect
Plant knees for the level of the toes.
8. Squatting with a leap
right
Sit down to your thighs are parallel to the floor.
Straighten the chest.
Keep your hands in front of him when the squat. When jump up - Creek behind.
Bounce as high as you can.
Exhale when jump up.
Land softly.
Incorrect
Plant knees for the level of the toes.
To carry the weight on your toes during a squat.
9. Lunge with a leap
right
Keep the knee, which is at the front, at an angle of 90 °.
Lunged back as low as allowing flexibility without touching the floor with his knee.
Torso hold vertically.
Evenly distribute the weight between one and the other leg.
Jump up, changing the position of the feet - put back the front foot and the back - forward.
Coordinate movements with his hands so that the hand that is in front, went ahead, while the opposite leg comes back.
Land softly.
Incorrect
Touched his knee to the floor.
What is the easiest
Do not jump attacks.
10. Tilting the lifting legs
right
Keep your back straight.
Naprjagi press.
Distribute the weight evenly in the leg-support.
Take the other leg back, toes down, bend, keeping the body and leg at the same line.
Stoop down so low, so far as the flexibility.
Come back to the original standing position, using leg-support.
Incorrect
Reaches out to the floor with fingers - this will result in bent back.
Trying to reach the floor when not allow flexibility.
Change leg on each repetition. Make exercise a certain amount of time for one leg, and then - for another.
11. Reverse lunge
right
Be right.
Take a step back.
Keep the knee of the leg that is in front, at an angle of 90 °.
Straighten the chest.
Evenly distributes the weight between one and the other leg.
Let the knee of the leg that is behind and slightly to touch the floor.
Getting up, push the feet feet, which is at the front.
Coordinate movements with his hands so that the hand that is in front, went ahead, while the opposite leg lunges back.
Incorrect
Focuses all the weight on the toes, which is at the front.
Let your knees stick out beyond the level of the toes.
To reduce the knees.
12. Exit
right
Keep your legs as straight as allowing flexibility.
Keep your back straight.
Bend at the waist and place your hands on the floor in front of him.
Strain the press, when you walk your hands forward until your body will not even as a line. Stride handed back to standing position.
Hips should be kept as high as possible, the feet are pressed to the ground, when Chagall back.
Incorrect
Stepping beyond the position of the hands to push.
Relax hip.
Swing your hips from side to side.
To sum up his shoulders to his ears.
How easier
If you can not keep your legs straight, slightly bend their knees, taking into account the fact that you gradually razovesh flexibility and be able to keep your feet flat.
You can make different combinations of these basic exercises to develop its own version of the workout. In that case, try to evenly distribute the load on all muscle groups. It is important to do the exercises correctly, otherwise they are not to be useless. If you find it difficult, you can choose a simplified version of the exercise. If this is not - just try to do as best as possible.
These unique exercises allow you to fulfill the dream of a beautiful body without going to the gym and spending a minimum of time.
via takprosto cc
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