Vacation added a couple of extra kilos? Do not despair, home intensive help for 3-4 weeks to recover lost form

From a standing position, feet shoulder width apart, do 10-15 attacks right and left, lifting his hands up. Pay particular attention to the stop.

Knelt. The slope of the body to the side, leaning on his right arm. Straighten the left leg and place the back of the sock. The left hand lift up over the head and well-Stretch the left side. Repeat to the other side.

For best results, is engaged in the daily and not through force and from hunting. TO motivate yourself, hang a picture where you’re in good shape, including nice music.

Sitting on the left heel, right foot, Bring in a maximum way, pull the sock. Put your right hand on the left thigh and straighten the left overhead. Tyanis left hand to the side, dropping the body as low as possible to direct the foot (3-a). Complicate exercise: eyes directed up, and the body -More below to foot (3-b). Repeat to the other side.

Creates for activities at home comfortable atmosphere: Free space from unnecessary items that they do not prevent you from doing the exercises ventilated area and care about the comfortable bedding.

Lying on his side, follow a straight leg swings: 15 times with each leg (4-a).

From the position of lying on your side (lower arm and leg bent) body lift, straightening the arm. Pull the upper hand to toe upper leg (4-b). Do it 10 times on each side.

Sitting on the floor and leaning on both hands, lift straight leg up as high as possible (4-c). Perform 15 swings one foot, turn around and repeat the same number of the other leg.

Stretch hamstrings: holding the toe of the foot, try to pull it as close as possible to the buttocks. Not zealous: the tension should be comfortable, no sharp pain.

Lying on the floor (palms are at chest level), lift up the body (down to the lower abdomen) up, «hanging» on the straight hands. Decayed zaprokin slightly back and his head back, keeping the neck shoulder blades (not to injure the neck).

Lie down on the floor, put his hands straight in front of him. Raise your upper torso and arms up straight, hold for a few seconds, without stopping to breathe and trying to pull the spine and the crown of the hands forward and upward. Slowly lower down. Repeat 10 times.

Complete the activity flexible «cat»: on all fours, arching smoothly transfer the entire body to his feet. Lower your buttocks on your heels, forehead touch the floor. Hold this position for 30-40 seconds.

Perform «kachalochku»: lying on the floor, tightly cupped lower leg (or ankle), sways back and forth 10-15 times.

Turn over on his back, legs slightly bend the knees. At «one», straining his abdominal muscles, raise your head, shoulders and shoulder blades off the floor and tyanis ahead of his hands. At the expense of «two» slowly lower down. Do it 10 times.

Lying on your back, bend your legs at right angles, left foot put on his right knee. On «one» lift the torso, hands grasping right thigh on «two» lower the body. Do 10 lifts, change legs and repeat 10 times.

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