Classes schedule: 2-3 times a week. Walk for 15-20 minutes over rough terrain. Stop and do 1 exercise approach. Repeat the complex (walking - exercises) as much as you want. You will need: a shock absorber tape (your partner should have his own). Well, if there are special walking sticks: they will help to keep the balance and a little easier to walk (you will be able to engage longer).
- Squats with arms outstretched
Muscles of legs, buttocks and the press work. Stand up, feet shoulder-width apart. Take the walking sticks and lower them parallel to the ground - the brushes are shoulder width apart, palms facing the body. Straining the muscles of the press, descend into the squat, while raising your hands in front of you to the level of your shoulders. Climb and repeat. Perform 8-12 times.
- Walking with attacks
The muscles of the legs and buttocks work. Lower the walking stick to the level of the hips and make a backward right leg, while raising your hands in front of you to the level of the shoulders. Straighten up, transferring the weight to your left leg, while lifting your right leg and pulling up your arms. Go back to the attack and repeat. Do 8-12 times, change sides.
- Tape dragging
Muscles of the back and muscles-stabilizers work. Stand with the partner facing each other and grasp the handles of the two shock absorbers. Cross the ribbons so that they form the letter X. If you are alone, fix the shock absorber in the center for a stationary object. Pull your arms forward. Keeping the press tight and hands straight, lower both hands on the sides, the back is straight. Return to the starting position and repeat. Do it 10 times.
- Raising your arms along the arc
Muscles of the shoulders, breasts and biceps work. Stand up, feet shoulder width apart, one leg in front, the other behind. The front foot step on the center of the shock absorber. Grasp the handle of the tape and put your hands on the sides, palms forward. Keeping the press tight, slightly bend your elbows and raise your hands in front of you to the level of your shoulders (do not swing back). Slowly return your hands to their original position, then pull the brushes to your shoulders, this is 1 repetition. Go back to the beginning and repeat. Do it 12 times.
- Raising the knee with a turn
The muscles of the press work. Stand up, feet shoulder-width apart. Grasp the sticks wider and lead them behind your back, palms "look" forward. Tighten the press and lift the left leg, bent at the knee, in front of him to the level of the hips. While holding the balance, slowly turn the case to the left. Return to the starting position (lower the leg) and change sides. Do 8-10 times on each side.
- Breast Press
The muscles of the breast and muscle-stabilizers work. Stand with your back to the partner and take the handles of the two ribbon-shock absorbers, as you did in exercise number 3. Raise your hands to the level of the shoulders, elbows "look" back, palms down, one leg in front of the other. If you train alone, attach the shock absorber strap to the fixed object at the chest level. Keeping the press in suspense, straighten your arms in front of you at shoulder level. Go back to the starting position and repeat. Do it 10 times.