Before the summer is just over a month, but there is still time to bring her figure in order. And for this it is not necessary to exhaust yourself with hours of training in the gym.
There is an effective set of exercises that can be performed at home. It takes no more than 20 minutes. Provided daily classes in a month you will be able to boast of the ideal figure!
Steps in hand with the rise of knee
Stand up straight, put your feet together. Take a dumbbell weighing 2-5 kg or a bottle filled with water. Take 3 small steps to the right and lift your right knee. Then repeat the movement in the other direction.
Alternate sides for a minute. Then rest for 15 seconds and continue the exercise for another minute and a half.
Lie on the floor, place the hands along the body. Lift your feet about 20 cm from the floor. Start making alternate movements legs, resembling the movement of the shear blades.
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Perform exercise in 3 sets of 45 seconds. Between sets, rest for 10 seconds.
The slopes of the diversion of the pelvis
Stand up straight, with your feet about 15 cm apart. Bend a little in the lower back. In hands take dumbbells or bottles filled with water. As you exhale, tilt the body forward and bend your knees slightly. At the same time tighten your buttocks, abs and legs. As you inhale, return to the starting position.
Perform the exercise in 3 sets of 20-25 times.
Static exercise "Chair"
With your back to the wall, step away from it for half a step and begin to slowly descend, as if you are sitting on an imaginary chair. Legs bend so that they form an angle of 90 degrees. Hold this position for 30 seconds, and then lift up and relieve tension by shaking your hands and feet. Perform exercise 3 times.THE ABC RECOMMENDS How to lose 10 kg in two weeks: a unique diet Tonon
Stand up straight. Take a wide step forward and assume the position of steady lunge. Keep your hands in front of you or on your belt. Sharply push down on the floor and in the air adjust the position of the feet reversed.
Complete the exercise in 3 sets of one minute. Between sets, rest for 15 seconds.
Don't be lazy to train every day, to then with pride demonstrate its figure on the beach!