Invigorating exercises in bed - the best way to start the day on a good note Bashny.Net

This gym is a great alternative to ice-cold soul and fusion coffee. Invigorating!





The bridge
Work the gluteal muscles.
SP: Lie on your back, one leg bent at the knee, extend the other straight up. On the exhale lift your pelvis, at the top strained gluteal muscle on the inhale come back to SP.
Repeat 15 times on both legs.

Boat
Working lumbar back, buttock muscles.
SP: Lie on your stomach, hands pull forward, straining the abdominal muscles. On the exhale, simultaneously raise your arms, chest and both legs, hold for a few seconds. On the inhale come back to SP. Do 2 sets of 12 times.

The leg curl
Working your abdominal muscles.
SP: Lie on your back, squeeze a pillow between your knees, hands pull along the trunk. Between the drumstick and the thigh – straight angle. On the exhale recogni legs to a straight line and go back to IE. Do 2 sets of 20.



Leg lift
Works outer thighs.
SP: Lie down on your side, bottom leg bent at the knee, put the top on it and keep a straight line. On the exhale, lift it up, then go back to IE. Do 2 sets of 20 on both sides.

Stretching
Work obliques, back muscles and shoulders.
SP: Sit down, cross your legs, left hand hold on the surface. Right hand pull to the left, hold for 30 seconds. Take a deep breath. Do 2 sets each way. published

P. S. And remember, only by changing their consumption — together we change the world! ©

Source: vk.com/befitness