Let's start with pylocoping. This complex, developed by the coach from California Viveka Jensen, combines elements of boxing and Pilates. Hollywood actress and singer Hilary Duff says that it is he, who does not take a lot of time, helps her to keep a slender, smart and incredibly seductive figure. The secret is simple: dual training gives a double effect. Boxing movements burn a bunch of calories, remarkably strengthen the upper body, teach dexterity and coordination, and give extraordinary self-confidence. Pilates allows you to work well the muscles of the legs and muscles-stabilizers. It strengthens the posture, improves the plasticity of the body and brings to perfection the sense of inner balance. The combination of these elements makes it possible to obtain an ideally composed training, harmonizing all parts of the body.
Class schedule: the complex is better to perform barefoot - so you'll feel better grip with the floor and increase the load on the lower part of the legs. Do 3-4 times a week. As a warm-up, use running in place or jumping rope for 2 minutes plus 3 minutes of "shadow box". Perform movements inside the "rounds" one after another without interruption. If time allows, you can repeat the warm-up exercises between the movements. You will need: a pair of gloves with weighting (weight 500 g), but you can do without them. For exercises on the floor, stock up on a yoga mat or a thick towel.
Shadow boxing
Put your feet wider than your shoulders, your knees bent. Squeeze your hands into fists, lift them to the chin (protective pose) and spring like a boxer back and forth on the pads of your toes. Alternately, use your hands to slow the blows forward from the shoulder for 3 minutes.
Jeb-cross with a change of legs
The muscles of the arms, legs, abdomen and buttocks work. Stand up, legs - wider than shoulders, feet slightly unfolded outward, knees bent. Raise your fists to yourself, standing in a defensive position. Slightly turn to the left and take a step with your left foot to the side, while making the hook with your left hand - throwing it forward from the shoulder with your palm down, then quickly bring your hand back to its original position. Immediately turn on your right foot and cross with your right hand - strike diagonally in the left side (in the place of your left hand). Make alternately 4 hooks and crosses (forward and diagonally). Then perform 4 soft leaps forward-backward (legs stand parallel to each other). Repeat all over again, performing the session for 90 seconds. Then change sides (strike forward with your right hand and diagonally left).
Straightening of hands and feet
The muscles of the arms, legs and muscles-stabilizers work. Stand on your right foot, knee bent, pull your stomach into yourself. Raise the left knee to the waist level and straighten your foot in front of you, stop - on yourself. At the same time, extend your arms at the chest level, palms up. Pull your elbows to the sides, bending the left knee and bringing the heel to the right knee. Repeat the movement for 1 minute without touching the floor with your left foot. Then change sides and repeat.
Muscles of legs, buttocks, arms and abdomen work. Stand in plie position, spreading your legs wider and turning your socks aside, sit down so that your knees are over your toes. Turn to the right (the hips are motionless) and make an ejection of the left arm forward to the right thigh and right arm back. Return your hands to the defensive position, elbows on the sides, then turn to the left and repeat the movement. Staying in position plie and keeping press tight, as quickly as possible, change sides for 2 minutes.
Hook with legs crossed
Muscles of the shoulder girdle, arms, legs and muscles-stabilizers work. Put your feet wider than your shoulders, your knees are bent and bring your fists to your defensive position. Eject the right hand, holding it bent, diagonally in front of the chest - the hand should be under the chin. When striking, turn on the right foot and turn the body to the left. Repeat on the other side, turning on your left foot to strike. Make 4 hooks, putting in them the energy of the whole body. Then return your fists to the defensive position and perform 4 jumps, crossing your legs one to the other. Alternate movements with hands and feet for 3 minutes.
Pear blows
The muscles of the hands, shoulder girdle and legs work. Stand up, legs are shoulder-width apart, socks are deployed to the sides. Bend the left knee and straighten your right foot in front of you, touching the floor with your toe. At the same time raise your hands in front of you at eye level, elbows bent, palms in fists. Rotate your fists to each other, as if you were boxing an imaginary pear. At the same time, touch the inner surface of the left knee with your right toe. Continue the circular motion with your hands, dropping the right sock to the floor and again lifting it to the knee. Do the exercise for 90 seconds, then change sides.
Muscles of the hands, lower body and muscles and stabilizers work. Stand on your right foot and begin to lean forward, while lifting the left leg to the level of the hip, the toe is extended. Straighten the right arm forward, and the left one - aside, at the chest level, keeping the balance. As low as possible, bend the right knee, then straighten the leg. Continue for 1 minute, change legs and repeat.
Vertical lath with an abduction foot
The muscles of the legs, buttocks, arms and muscles-stabilizers work. Stand on your right foot and stretch your arms to the sides at shoulder level, palms to the floor. Lean the body forward and lift the left leg to the side as high as possible, the toe is stretched out. Hold the arms and torso motionless, touch the toe of the left foot of the floor. Raise the left leg again and repeat the movement for 90 seconds. Then change sides.
Strap with bending of legs
Muscles of the chest, arms and muscles-stabilizers work. Stand in the pose of the bar, leaning on the forearms and toes - elbows strictly under the shoulders. Bend your knees so that they are a couple of centimeters from the floor, then straighten your legs. Continue for 45 seconds, rest for 15 seconds and repeat. Bring the total time to 2 minutes.
Corner
The muscles of the shoulder girdle and the muscles-stabilizers work. Sit straight, knees bent at right angles, socks touch the floor (heels are torn off). Pull your arms in front of the chest with your hands down and, straining your abdominal muscles, lean back at an angle of 45 degrees. Sprinkle your hands up and down (amplitude in a couple of centimeters) for 1 minute or doing about 100 moves. Approximately in the middle tear your legs off the floor. Keep your back straight, and your chest - upbeat.
Crossed legs with ejection
The muscles of the lower body work. Go down on all fours, knees on one level with hips, right elbow on the floor under the right shoulder, left hand leans on the palm under the left shoulder. Raise the left leg (the knee is bent, the toe is pulled out) and wind it by the right knee. Transfer weight to the right side, while slightly straightening the left hand and lifting the left leg to shoulder level and throwing it forward (the toe remains elongated). Repeat the movement for 1 minute, then change sides.