Bashny.Net
No time to run? Practice at home!
Bashny.Net
«start Monday." Familiar? But try to force yourself to get out of the little bed utrechkom.
Well, not really need to Website Get! Well, still weigh myself pendal need, but it's worth it))
jump
Starting position: got up straight, feet together, arms along the body, back straight Make the jump, while placing his feet as much as possible. wider and raising his arms above his head. Return to the starting position. Make the jump to the maximum possible rate of 15-20 times.
Prisedaniya with weighting
Starting position: Stand with your feet wider than shoulder width. Take in the hands of a weight of 8-10 kg. Take a deep squat by pushing the weight back between the legs. On the inhale to straighten your knees, lifting the weight up to the chest level. On the exhale down. Perform the exercise for 1 minute, rest 5-10 seconds, then repeat. Total running time:. 10 minutes
Pliometricheskie otzhimaniya 39,616,600
Starting position:. The emphasis lying down (palm strictly at shoulder level) Delete the body down and then climbing up to the starting position , push your hands on the floor (this is the plyometric push-ups). Perform 3 sets of 10 times, resting for 5-10 seconds after every 10 repetitions.
Pushups with the transition into the side bar
Starting position:. The emphasis lying Bend your elbows and linger for a few seconds (the body parallel to the floor) li. > Unfold elbows, shifting weight to the right side, move aside the left hand. Return to the starting position. Make 10-15 times on each side.
V-shaped twisting
Starting position: lying on the floor with your legs straight and together, arms along the body. At the same time raise the upper and lower part of the body so that the body formed the letter V. Make 5 sets of 10 reps, do not forget to rest between each set to 30 seconds.
Pulling leg with a towel
Starting position: plank position with support on forearms. Legs on the toes. The body, pelvis and legs should form a straight line. Slowly pull the legs to the torso without bending the knees, and strike a pose like the letter L. Return to the starting position. Make 5 sets of 10 reps, resting between each set to 30 seconds.
jump from plank position-squat emphasis 3,597,460
Starting position: The classic bar (emphasis lying) Leap to accept the position of focus-squat.. Once again jump back to its original position. . Make 15-20 repetitions
Image Source: The Challenger
Image preview: Ian Thraves
via www.thravesphoto.co.uk/health-fitness-sports-3/
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