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 Sometimes so difficult to make yourself, as they say, "Monday" to start a new life with taking care of their health and beauty. And it seems that, having woken up in the morning in a familiar place at the appointed hour, we will do exercises, twist hoop and rock press, but once again we lay Service pillow and falls into a dream for another 10-15 minutes prior to the scheduled exercise.
In this case, you need not just a motivator, you need a push, kick and a living example - a friend. It was a friend who you secretly envy white envy, because Her perfect figure can be your best assistant in daily workouts. However, to deal not only convenient, but also much more fun. And do not forget to invite your company in a good mood and some of your favorite mobile music.
Before the start of training required to perform a warm-up. This is usually a few simple exercises. Mash neck - pan and tilt in different directions, shoulders and arms - in a circular motion and strokes, leg good warm-up will be walking on the spot, a few strokes of his feet, raising them to the body, squats and torso stretch our pan, tilt to the feet, and so on. d. Quite a few movements, do not tire yourself ahead of time. Especially with each new day the exercises will give you easier and easier. Warm-up is necessary to prevent injury during exercise.
You are ready? Getting more challenging exercise, but the main thing - do not forget to arrange a short respite during the occupation.
The main stress falls on the side muscles. Become a friend sideways to each other and hold hands, bent in the form of arches and bowed to each other's heads. Repeat several times, changing places to have a stress on the muscles of both sides.
The main stress falls on the arm and shoulder muscles. Become opposite each other so that one leg came forward. Attach your palm to palm girlfriend. Press down on each other, as if in competition "who is stronger." Repeat at least 10 times.
Practising side muscle. You stand in front of his girlfriend, feet shoulder width apart, bend, his hands behind his head. A friend helps you maintain balance and make tilts in different directions.
Exercise on the deflection body. Become a friend opposite each other, lean forward and place your hands on the shoulders of each other. Several times down a little cave in without creating each other pain.
Exercise in the "tug" affects the muscles of the back. Sit down with a friend against each other, resting their feet, and they should be bent at the knees. Somknite hands and gently pull one by one the partner.
Another "tug", the emphasis falls on the muscles of the back and buttocks. Sit facing each other, legs stretched out to the side and resting his feet on the partner. Join hands one by one and pull on each other, leaning to the floor to the maximum. Repeat the exercise 10 times.
The emphasis is on the muscles of the legs, which helps in this exercise to strengthen them. An important point - synchronous execution. Get back to each other, relying on each other throughout the body. Hands pull in front of you, you can spread a little to the side. Start slowly squat and rise. Do some squats.
Another squat, but it carries one of you. Try to sit down, fixing himself in this position, leaning back on the body of a friend (you can take on her feet). It is desirable that your thighs are parallel to the floor. Hold out in this position a few seconds and relax. Repeat 2-3 times and change places with her friend.
One of you should lie on the floor, legs bent at the knees and lift off the floor. Another is to keep your feet on the floor, helping you to stay in this position, at least a few seconds. Lower the hips to the floor and repeat the exercise again, and then reversed.
Exercise "bicycle", in which the emphasis is on the abdominals. It should lie opposite each other, bend your knees and fix them so that the soles of the feet are connected to the partner. And we begin to turn the "pedal" until you have made at least 10 "bicycle" movement.
The emphasis is on the muscles of the thighs and buttocks. One of you goes on the floor to the side and bend the leg. Partner sits down beside him and gently presses on your bent leg, in turn, you are trying to lift his leg against the resistance of hands. Interchanged.
Exercise "Cars" is directed to all muscles of the arms and torso. You lie on the floor, and a friend takes your legs, lifting so that your body was almost parallel to the floor, and you also rises on their hands. If you will try to be wrung from the floor at that position. Interchanged.
In pursuit of a flat tummy, we immediately turn to the exercise, in which the press starts to swing. Lie on the floor, bend your knees and let your friend to fix the legs in this position. Put your hands behind your head. Lifts and tilts forward, trying to touch your elbows to the knees. Change places with your partner.
The focus is directed to exercise the muscles of the back. You need to be back together, join hands in the form of a castle. Try to bend over and pick up a girlfriend, so that her body stretched out along your and your feet at least a little off the ground. Then gently lean forward and pick up the partner so that the spine is stretched out along your and your feet off the floor. Interchanged.
Another difficult exercise as the previous one, with a focus on the back muscles. Girlfriend falls on the floor and raise your feet up. You get her back to her feet and try to bend over backwards, leaning on her legs and touching her hand with his own hands. Interchanged.
Even more difficult is the exercise "plane." It must be done very carefully and gradually. My friend goes to the floor and lifts the legs bent at the knees. You lie on her feet, reaching forward and taking her friend's hand. Her feet should be placed on the sides of the bones in the lower abdomen, passing into the upper thighs. Girlfriend lifts and smoothes your legs, and you hold the balance, gently lay down on them and are located parallel to the floor. You like to "fly." Interchanged.
If some of the exercises may seem difficult for you, do not torment himself and his girlfriend, replace them with simpler ones. After completion of the exercise, relax and socialize, it is so nice to discuss the results of studies and other exciting topics.
Photos: Author Alesya Marchenko
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