Can I lose a few pounds in a couple of weeks? Of course. You can even more if the correct diet supplement physical activity. Do not want to do it alone in the morning? Then go to the doubles. A husband, friend or girlfriend is a wonderful company for hiking. Or for home training are made on motives of a special complex. When performing these exercises, you will have to constantly find and maintain a balance with your partner. As a result, all the time straining muscles - "stabilizers", or, as they are called, the deep muscles of the body. The load on them will vary with the change of breath and even with a slight change in positions. Such training will not only burn excess calories, but also improve coordination of movements, help the shoulders turn around, and the stomach - get close. In addition, charging in a pair miraculously eliminates laziness. Although are we lazy? We do not have this quality!
Let's start practicing
Goal. We work out the muscles of the hips, legs, buttocks
I. p .: standing, feet shoulder-width apart. Make the right foot shagnase, the left one is bent at the right angle. Then, strongly pushing off the heel with the heel of your left leg, return the right one to and. Perform the other leg. Repeat 10-15 times for 2-3 approaches. Rest between approaches to respiratory recovery is 1,5-2 minutes.
Important. Do it at the fastest possible pace.
Goal. Exercise your abdominal muscles
I. p .: lying on the floor, on your back, wrap your arms around the partner's ankles. Straining the muscles of the abdomen, lift your legs up. Then your partner will push them away from you. Straining the muscles of the lower abdomen, resist it. Your task is to keep your feet from touching the floor. Repeat 20-30 times for 2-3 approaches. Rest between sets is 30 seconds.
Important. Hold the waist tight against the floor.
Goal. Modeling the hip and buttocks
I. p .: standing, with his back to each other. Rest in each other's spines and breathe deeply, at the same time sit down. Then, pushing the heels of the floor, on the exhalation, rise upward. Repeat 15-20 times, 3 repetitions Rest between the approaches - 1,5-2 minutes.
Important. When lifting, do not straighten the knees until the end, leave them slightly bent.
I. p .: one - lying on his back, the second - standing, hold each other for his forearms. The partner leans forward, bending his arms in the elbows. In a nuddle, he pulls you up as far as possible, then inhales it back in and out. Repeat 10-15 times, 3 approaches.
Note. The role of the "barbell" can be performed by a man. He just needs to bend his knees and push off the stains from the floor, then it will be easier to lift.
Important. The one who is holding the body exactly, in one line from the top to the heels. One who performs a pull does not round his back.
Goal. By training the obliques of the abdomen, we make the waist line more pronounced
I. p .: Standing, with your backs to each other, your feet are shoulder-width apart. While holding your hands together, inhale, make the maximum inclination to the right. Feel the oblique muscles of the abdomen stretch. On exhalation, straining muscles, return to and. Execute to the left. Repeat 20 times, 2-3 approaches. Rest between the approaches - 30-40 seconds.
Important. Fix the position of the pelvis, do not swing it. Do not allow painful sensations in the lower back.
Goal. Model bust, shoulders, hands
I. p .: standing facing each other, feet shoulder-width apart. Place your hands on the partner's shoulders and take a step back. Press from the partner, both from the wall. Go back in and out. Repeat 10-12 times for 2-3 approaches.
Important. Tighten the abdominal muscles, do not set the pelvis back.
Goal. We study the triceps and small pectoral muscles
I.P .: back to the partner who is in the semicircle.Put your hands on his knees, legs extend forward and perform reverse push-ups. Repeat 10-12 times for 2-3 approaches. Rest between sets is 45 seconds.
Important. Maximize the chest, for this, remove the scapula.