Video Tutorial 12: strength training

Exercise №1 Starting position - lying on the floor.Hands at your sides, squeeze the shoulder blades.The feet are hip-width apart.Socks look right and start to take your pelvis off the floor.Upstairs greatly stifle buttocks.Omitting the pelvis, we do not touch the floor, leaving a small distance.Loins not sag.Only works buttocks.We do 10 reps.

detained on 4 tabs at the top and do the three springs in this position.We lower pelvis.And do 10 reps (3 springs at the top).

The final variation - at the top do 7 springs.4 repetition.

complex of 3 repeat exercise 2 more times.

Between exercises recommended to perform a short set of exercises to stretch the leg muscles and buttocks.

Exercise №2. Starting position - lying on the floor.Feet hip-width apart.Knees bent.Hands along the body.Bend your right leg.As for the heel of the right foot left knee.And begins to work the left leg.Pushing the pelvis support leg to the ceiling.Loins not sag.We do 8 reps.In the upper position the leg work for me.And another

8 reps.

repeat this set of 2 more times.

Between exercises recommended to perform a short set of exercises to stretch the muscles of legs and buttocks.

Exercise №3. Starting position - lying on his side.Use bodibar as a weighting agent.Lie flat, expand thigh at the ceiling.It appears that the wall behind us.Prestressing press.Hands under his head.Sock on.The knee does not stick out.And start working up.At the top are doing second delay.We do 3 sets of 16 repetitions on each leg.

Between exercises recommended to perform a short set of exercises to stretch the leg muscles and buttocks.

Exercise №4. hands (or elbow) at the shoulder.Stand on your knees.Back straight.No slack.Raise bent at the knee left leg to the ceiling.Up works well, keeping a right angle.We do 3 sets of 16 repetitions on each leg.

Between exercises recommended to perform a short set of exercises to stretch the leg muscles and buttocks.

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