What is necessary that it is dazzling to look in the seductive fitting dress? Fine-molded silhouette and wasp waist! Perform several exercises which are perfectly tightening side muscles, and the objective will be achieved.
It is required to you
- Gymnastic rug
- Hulakhup
- Fitball
Instruction
1. Bendings in the storonyvstanta exactly, put legs shoulder width apart and part hands in the parties. Make the deep breath and on the exhalation displace the top part of the building to the right (as the slider). The lower part - is recorded in the motionless state. The right hand - parallel to the floor. Having reached the maximum, make the breath. On the exhalation translate the left hand to right and collect palms in the lock. Be late in this situation for 20 seconds (is possible more, wait feeling of burning in muscles). Repeat exercise for the left side. Execute 3 approaches for each hand. Kneel and pick up the fitball. On the breath raise hands up, on the exhalation incline the case to the right. The breath – hands up. The exhalation – bending in other party. You watch that the bend of the body was only in the waist. Execute 3 approaches on 10 couples of bendings.
2. Side plankaiskhodny situation - the level pose. Be late in it for 10 seconds. Make the deep breath and on the exhalation deploy the case to the left side. Emphasis on the right palm and both legs. The left hand - behind the head or is extended up. You hold the case to straight lines, don't cave in. The right palm has to be precisely under the shoulder. Be late in this situation for 30 seconds and make several springs the basin with small range. Again be late for 30 seconds and return to the home position. Repeat exercise in other party. Execute 2 approaches for fixing of effect.
3. Leg raises in situation "lying on one side" Lay down sideways and lean on the right elbow. Put the second hand before yourself or remove for the nape. Execute raising of the upper leg on 50-60 cm up – 20 times; On the breath raise the upper leg by 30-40 cm up. On the exhalation tighten to it the lower leg and be late in this situation for 15 seconds. Repeat exercise of 5 times. On the breath raise the upper leg by 30-40 cm up. On the exhalation tighten to it lower and make 15 springs. You watch the case, be not filled up back. Repeat exercise in other party.
4. Side to the skruchivaniyalyagta on the back, palms remove for the head and widely part elbows. Legs bend at an angle 90 degrees, knees arrange precisely over the basin. The home position – shoulders are raised over the floor. Deep breath. On the exhalation tighten the right elbow to the left knee, having at the same time extended the right leg. On the breath return to the home position, on the exhalation repeat exercise in the same party. Perform exercise of 20 times, then replace the party.
5. Due to massage effect the hoop will improve blood circulation in the waist. Be engaged 10-15 minutes after the main training, and results won't keep themselves waiting.