Combat aerobics
The basis of kibo are powerful punches and kicks on an imaginary enemy. But do not think that it is easier to dissect the heels of the air than to beat the hooligan with his fist in the chest. "Fighting with the Shadow" also requires considerable energy costs! The cunning program is so effective that it helps to lose weight even to those who, having tried out dozens of methods, are almost desperate to find model forms - not without reason, in translation from Japanese, "kibo" means "hope." The secret lies in the intricacies of the elements of kickboxing (that is, a mixture of karate and classic English boxing) with aerobic load. It turns out that you include an organism of active burning in parallel groupwise you bring muscles into a tonus. The whole body takes part in the blows, so that no muscle is left unattended! When the fat begins to melt, the muscles will already look bold and aesthetic. Kibo is not the development of individual elements, but a complete connected combination: you spend pauses not for respite, but for restoring breathing with less intensive movements.
What is power, sister?
Due to its dynamic kibo does not bother, unlike the usual monotonous aerobics, and also heals the entire body perfectly. Exercises simultaneously develop flexibility, strength, endurance and coordination of movements, train the heart muscle. Underwater stone: occupation requires a steady breathing, so at first it will not be easy to keep the rhythm. But in a couple of weeks you will learn how to breathe properly (this is also art!), Which means that every minute to saturate cells with oxygen, which, as you know, improves the skin and favors fat burning.
Fatigue Beat
It is proved: kibo is the best remedy for stress and autumn blues! Each blow causes an ejection of an impressive portion of adrenaline and endorphins, which in a moment will save you from negative emotions and help you not to wilt during the rainy season. To exercise brought a triple effect: weight loss, muscle toning and cheerfulness of the spirit, always start and finish it with stretching. 10 minutes before the main complex dedicate dynamic stretching - springing limbs, the last 5 minutes - static stretching.
Straight, right and right
We study the muscles of the hands, backs, oblique abdominal muscles. Stand in the fighting stance. Simultaneously with a sharp blow with your left hand, it seems as if you are scrolling the case to the right side, parallel to bending the knee and scrolling the foot with the heel raised. Beats do sharply, intensely, weaving repetitions into one continuous composition! Keep your muscles in suspense. Return to the starting position, make 20 straight strokes, then repeat the exercise with the right hand, but at the same time to the left.
"I fell down - I was overcome"
We work on the triceps and muscles of the thoracic region, forming a beautiful relief of the hands. Take an emphasis lying down, put your feet on the width of the shoulders, hands - strictly under your shoulders. Bend your arms in the elbows until it stops, then go back to the starting position. The elbows should slide along the body, do not push them out! Do 5-10 repetitions.
"Evasive answer"
Create a beautiful relief of the abdomen, remove the wrinkles above the strap. Legs on the width of the shoulders, arms bend in the elbows and put in front of you. Sharply scroll the body, while helping himself with a heel - imagine that in a corner you are trying to pick the floor or extinguish the notorious fire like in the classic Soviet cinema. Do not tear your legs off the floor and do not jump, like hinges! Movements should be swift, but not "torn". Alternately, perform 30 repetitions in both directions.
"Hook on the right, hook on the left"
We strengthen the muscular corset of the spine and optimize the work of the respiratory system. Take the fighting stance. Scrolling the body, with your right hand, strike confident attacks on the invisible enemy. Hand bend at the elbow at an angle of 90 °, keep your forearm parallel to the floor. The fist and the muscles must be tense! Do 20 strokes with each hand.
Hyperextension
We work on the muscles of the back. Lie on your stomach, bend your arms, put in front of you, legs - on the width of the shoulders. Raise the body, and then simultaneously raise your legs and body as high as possible, arching your boat. Try to feel the maximum tension in the back area. Do not put your hands in the up position! Socks do not stretch. Complete 20 approaches.
"Side kick"
We strengthen the muscles of the thigh, form a beautiful shape of the legs. Raise your left foot as high as possible, bend it in the knee and hit hard with the straight leg of the invisible enemy! Do not bend the supporting leg! Do 20 strokes, then repeat the exercise on the other leg.
Almost what will happen
We are working on the inner surface of the thigh, lower back. Put your feet wider than shoulder level, knees slightly bend, turn your socks to the sides at an angle of 45 °, squeeze your hands into a fist. Squat to the formation of a right angle, bending at the same time hands, then sharply bring them forward, slightly crossing on the chest. Keep your back straight! Perform 20 repetitions.