Do the exercises in three sets of 10 repetitions. To swing muscles most easily with dumbbells. Perform such exercises best three times a week for 20 minutes. For fitness exercises, a training mat is required, dumbbells from 2.5 to 5 kg and a step platform or something low.
Fitness exercise: push-ups with a wave of the foot. This will form your chest muscles, buttocks and back.
It is necessary to stand in a pose as for push-ups, hands to install a little wider than the level of the shoulders, legs bend at the knees. Bending your arms in the elbows, try to bring your chest as close as possible to the floor. Then again get up on your hands and straighten one of your legs behind you, pulling the toe with it. In this case, the buttocks should be closed, and the stomach is drawn. Then continue and alternate legs.
Squatting with turns.
Trains the shoulders, arms, press, buttock and thighs.
Take in the hands of dumbbells. Stand upright, feet shoulder width apart, arms bend and set at chest level, so that the elbows are pointed toward the floor. Bending the knees, drop a little, then straighten up, and arrange the dumbbell above his head, while turning to the right and raise the bent leg. Return to the starting position and repeat on the other side.
A tight arrow.
Muscles of back and biceps work.
Hands set on a low stool like in a push-up pose. Then, the right arm is pulled straight in front of you, while tearing off the left leg from the floor. Fix the pose for a few seconds. After you return to the starting position, and repeat the exercise on the other side.
Balance on the verge.
Strengthens the press, oblique abdominal muscles, chest and biceps.
Sit on the floor, legs bend in the knees and put in front of him, his back slightly tilt back. Be careful that it is even. Hands with dumbbells pull out in front of you. Without bending the back, tilt the top of the body back. Now start slowly turning the body to the left and simultaneously withdrawing your left hand to the side and down towards the hollow The right hand is not moving at the same time. Then return to the original direction and repeat the exercise in the opposite direction.
Pressing at an angle.
Load on the muscles of the chest, buttocks, arms and shoulders.
Lie on your back, knees bend, the right leg thrown over the left. Hands with dumbbells bend at the elbows and set on the levels of the chest. Squeezing the buttocks, tear off the hips from the floor and at the same time, hands with dumbbells pull to the ceiling. Return to the original position and change your leg.
The falls with the legs.
Forms the buttocks, hips and biceps.
Stand upright, put your feet on the width of your shoulders, arms with dumbbells on either side. Take a big step right naked back and drop in the attack so that the thigh in front of the foot was parallel to the floor. At that time, bending your arms at the elbows, pull the dumbbells to your shoulders, keep your elbows closer to the body. Now get up and raise your right leg up, right knee at hip level. Then put your hands down and return to the starting position. Change the side and repeat the exercise first.
Program of fitness exercises for a week.
That's what the training plan should look like. It is desirable that power loads, yoga and other fitness exercises go one after another. Alternatively, they can be divided into two parts. For example, in the morning 10 minutes of yoga, and aerobics and power loads for the evening.
Monday.
Power load in the morning, and yoga 10 minutes in the evening.
Tuesday.
Power load 20 minutes in the morning. Aerobics at lunch, and yoga 10 minutes in the evening before going to bed.
Wednesday.
Only 10 minutes of yoga before bed.
Thursday.
Loads in the morning. In the afternoon, aerobics, and at night 10 minutes of yoga.
Friday.
Morning rest. In the afternoon, aerobics, and in the evening again 10 minutes of yoga.
Saturday.
Power load 20 minutes in the morning. In the afternoon, aerobics, and at night 10 minutes of yoga.
Sunday.
Since morning rest. In the afternoon, aerobics, and at night 10 minutes of yoga.
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