Exercises for slimming lsashek

When choosing clothes for fitness, it should be remembered that natural or specially designed materials, for example cotton, takel or goretex, are more convenient than a simple synthetics that does not allow air to pass through.
It is better to put on a few light objects so you can undress when necessary. In addition, elastic and spacious clothing is much more convenient than tight and tight. Gymnastic slippers do not have an instep and do not create a support for the foot. The running shoes have too wide soles, so you can easily damage the ankle in them. For gymnastics it is best to use ordinary sneakers with flat soles or special shoes for aerobics.

Sport training consists of three parts. The lesson always begins with the preparatory exercises - warm-ups. After that follows the main part, or the actual training, and ends with all relaxation exercises.
The purpose of the warm-up is to adjust the body for the upcoming load. You just gradually increase the weight, doing the repetitions of the exercise at first not too intensively, then increasing the tempo and finally entering the rhythm at which you quickly get tired or achieve complete exhaustion.

Try to diversify the workout as much as possible and create a healthy motivation for its execution. The more success you have achieved in fitness, the longer the workout should be.
In addition, if you are engaged in the morning, the warm-up should be longer than if you were engaged in the evening. Similarly, in
the warm season will be warmer than in the cold one.
After that, you go to the main part of the workout, that is, to perform exercises, focusing on the abdominal muscles, lower back and thighs. Since during warm-up you have already warmed up your muscles, you should not be frightened by exhausting loads. The old adage "Without difficulty you will not catch a fish from the pond" when playing sports is especially true.
Relaxation exercises should normalize the metabolism. The organism, overloaded physically and mentally, slowly returns to a state of rest. At this stage, you should not expose yourself to new overloads. Relaxation should provide your body with the necessary recovery and create a desire for you to resume your studies the next day.
Try to finish the training before you feel full physical exhaustion. Otherwise, you may lose the desire to begin your studies the next time, because you will still feel tired, and this is not in your best interests!

1. Never hold your breath! This especially applies to beginners, who often hold their breath during stress. Breathe calmly and evenly. Exhale when straining muscles or experiencing stress. One tip: if you can not breathe properly during exercise, count out each recitation aloud. This way you will automatically exhale when the muscles are loaded.
2. Correct posture and technique of performing exercises are no less important than breathing. Carefully study the descriptions of the exercises and only then start to exercise.
3. Concentrate on the workout. Very often, warm-up, gymnastic elements and stretching are performed as if by the way. Inefficiency, inattention and fatigue very often leading to injuries, mainly - ankle damage.
4. Concentrations require both warm-up and relaxation. You need to relax the muscles after doing the exercises and restore normal blood circulation. Training should give you pleasure.

Exercise 1
Lie on your back, lift your straight left leg up, stretch your arms along the body. As much as possible straining the press, raise the upper part of the back, tearing off the head from the floor, hands and right foot - in weight. Repeat the exercise with your right foot.
Implementation:
1. While maintaining the voltage, hold for a few seconds at the top of the movement.
Number of repetitions - 8 - 10.

Exercise 2
Lie on your back, raise your straight legs and pull your straight arms up. As much as possible straining the press, raise the upper back, trying to reach the tips of your fingers to the socks. If you are not trained enough, you can have one hand behind your head.
Implementation options:
1. While keeping the voltage, hold for a few seconds at the top of the movement.
2. Keep the voltage, hold for a few seconds at the bottom, middle and top points of traffic.
Number of repetitions - 8 - 10.

Exercise 3
Lie on your back, bend the right leg in the knee, start bending your elbows by the head. Maximizing the press, raise the knee bent in the knee and, lifting the upper back, stretch up and to the right. The left leg is in weight.
Implementation:
1. While keeping the voltage, hold for a few seconds at the top of the movement.
Number of repetitions - 8 - 10.

Exercise 4
Lie on your back, bend your right foot in the knee, start bending your elbows over your head. Sit down, lifting up the straight arms and left leg. The right leg is in rest.
Number of repetitions - 8 - 10.

Exercise 5
Lie down on your back, bend your right leg in the knee, get a left leg behind it, bent at the elbows of your hands - behind your head. Maximizing the press, raise the upper part of the trunk and stretch to the left.
Implementation options:
1. While maintaining the voltage, hold for a few seconds at the top of the movement.
2. Keep the voltage, hold for a few seconds at the bottom, middle and top points of traffic.
Number of repetitions - 8 - 10.

Exercise 6
Lie down on your back, bend your right foot in the knee, get a left leg behind it, bent at the elbows of your hands - behind your head. As much as possible straining the press, simultaneously lift the upper part of the trunk and legs.
Implementation options;
1. Keep the voltage, hold for a few seconds at the top of the movement.
2. Keep the voltage, hold for a few seconds at the bottom, middle and top points of traffic.
Number of repetitions - 8 - 10.

Exercise 7
Lie on your back, lift your straight leg up, bend your elbows over your head. Maximizing the press, raise the upper part of the trunk and stretch to the right.
Implementation options:
1. While maintaining the voltage, hold for a few seconds at the top of the movement.
2. While maintaining the voltage, hold for a few seconds at the bottom, middle and top points of traffic.
Number of repetitions - 8 - 10.

Exercise 8
Lie on your back, bend your knees and place them on a chair. Take the left hand behind the head, pull the right hand to the knees. As much as possible straining the press, raise the upper part of the trunk and stretch the right hand to the right knee.
Implementation options:
1. While maintaining the voltage, hold for a few seconds at the top of the movement.
2. Drag your right hand to your left knee.
Number of repetitions - 8 - 10.

Exercise 9
Sit on the floor, bent at the knees of the foot - on the weight, bent at the elbows of the hand - in the back rest. Straighten your legs, pull your socks forward and up.
Implementation options:
1. While retaining the voltage, hold for a few seconds at the top of the movement.
2. Straightening legs, stretch up and down with heels.
3. Straighten your legs up and to the sides.
Number of repetitions - 8 - 10.

Exercise 10
Sit on the floor in front of the chair, as shown. Bent at the knees legs - on the weight parallel to the floor, bent at the elbows of the hands - in the back rest. Straighten your legs, pull the socks forward. Do the exercise the other way.
Number of repetitions - 8 - 10.

Exercise 11
Lie on your back, bend your knees and place them on a chair. Pull the straight arms to the left. As much as possible straining the press, lift the upper part of the trunk and rest with the right hand in the left knee.
Implementation options:
1. Keep the voltage, hold for a few seconds at the top of the movement.
2. Keep the voltage, hold for a few seconds at the bottom, middle and top points of traffic.
Number of repetitions - 8 - 10.

Exercise 12
Lie on your back, spread your straight legs apart, pull your straight arms forward. As much as possible straining the press, lift the upper part of the trunk, stretch your arms forward.
1. Keep the voltage, hold for a few seconds at the top of the movement.
Number of repetitions - 8 - 10.

Exercise 13
Lie on your back, spread your straight legs apart, pull your straight arms forward. Maximizing the tension of the press, lift the upper part of the body and alternately stretch left-right.
Implementation:
1. While maintaining the voltage, hold for a few seconds at the top of the movement.
Number of repetitions - 8 - 10.

Exercise 14
Lie on your back, bend your knees, pull your arms out to the sides. Raise your knees bent at the knees upward, tearing the pelvis off the floor, hands - in the abutment.
Implementation options:
1. Lift your legs up, straighten them in your lap.
2. Hold the book between your knees and hold it, lifting and lowering your legs.
Number of repetitions - 8 - 10.

Exercise 15
Sit on the floor, straighten your legs, bent at the elbows of your hands - in the back rest. Raise your straight legs up.
Implementation options:
1. While maintaining the voltage, hold for a few seconds at the top of the movement.
2. At the lowest point of the movement, keep your feet on weight, without lowering them to the floor.
Number of repetitions - 8 - 10.
Break between approaches - 15 seconds.
Number of repetitions - 8 - 10.

Exercise 16
Sit on the floor, bend your knees and hold them on the weight, clasp your knees with your hands. Straighten your legs forward and up, while pulling your hands back.
Implementation:
1. While keeping the voltage, hold for a few seconds at the top of the movement.
Number of repetitions - 8 - 10.
Break between approaches - 15 seconds.
Number of repetitions - 8 - 10.

Exercise 17
Exercise "Scissors".Sit on the floor, spread the straight legs to the sides, keep them on the weight, bent at the elbows of the hand - in the support at the back. Cut and spread straight legs in front of you.
Implementation variant:
1. With your legs crossed, cross them.
Number of repetitions - 8 - 10.
Break between approaches - 15 seconds.
Number of repetitions - 8 - 10.

Exercise 18
Exercise "Bike".Keep your legs in front of you on weight, simulate riding a bike.
Implementation variant:
1. The bent arms bent at the elbows - in weight.
Number of repetitions - 8 - 10.
Break between approaches - 15 seconds.
Number of repetitions - 8 - 10.

Exercise 19
Lie on your back, hands to the sides, lift your straight legs up. Do sweeps together with straight legs to the sides. Hands - in the abutment.
Implementation options:
1. While maintaining the voltage, hold for a few seconds at the top of the movement.
2. Keep the voltage, hold for a few seconds at the bottom, middle and top points of traffic.
Number of repetitions - 8 - 10.
Break between approaches - 15 seconds.
Number of repetitions - 8 - 10.

Exercise 20
Lie on your side, lift on one elbow, bend your knees and keep them on weight. Straighten the legs in the balance, the arm bent at the elbow - in the support.
Variant of execution:
1. While keeping the voltage, hold for a few seconds at the bottom and top points of traffic.
Number of repetitions - 8 - 10.
Break between approaches - 15 seconds.
Number of repetitions - 8 - 10.

Exercise 21
Lie on your side, holding out your left hand. The right hand bend at the elbow and rest against the floor at the waist level. Raise the straight legs together.
Implementation:
1. While keeping the voltage, hold for a few seconds at the top of the movement.
Number of repetitions - 8 - 10.

Exercise 22
Lie on your side, lift on your outstretched left arm, right arm along the trunk. Raise the straight legs together, carrying the weight of the body to the left arm.
Implementation variants:
1. Keep the voltage, hold for a few seconds at the top of the traffic.
2. At the top point of the movement, move the legs closed together to the side.
Number of repetitions - 8 - 10.
Break between approaches - 15 seconds.
Number of repetitions - 8 - 10.

Exercise 23
Lie on your side, slightly bend the right leg in the knee. Raise yourself and pull your straight arms forward.
Implementation options:
1. While maintaining the voltage, hold for a few seconds at the top of the movement.
2. Keep the voltage, hold for a few seconds at the bottom, middle and top points of traffic.
3. At the top point of the movement, move the legs closed together to the side.
Number of repetitions - 8 - 10.
Break between approaches - 15 seconds.
Number of repetitions - 8 - 10.

Exercise 24
Lie on your back, bend your knees, hands behind your head, lift your torso, your back is straight. Straighten the right leg, pull the toe.
Implementation options:
1. While keeping the voltage, hold for a few seconds at the top of the movement.
2. While driving, reduce your elbows.
Number of repetitions - 8 - 10.
Break between approaches - 15 seconds.
Number of repetitions - 8 - 10.

Exercise 25
Get on your knees, tilt the body parallel to the floor, bent at the elbows of the hands - behind the head. Lean forward so as to reach forehead to the floor, back straight.
Implementation options:
1. While keeping the voltage, hold for a few seconds at the bottom of the movement.
2. Slowly and controlledly turn the body left and right.
Number of repetitions - 8 - 10.

Exercise 26
Lie on your stomach, take straight hands back, lift the upper part of the trunk, the neck - parallel to the floor, legs straight, sock elongated. Keep the tension in the buttocks, keep your hands in front of you.
Variant of execution:
1. While keeping the voltage, hold for several seconds at the end point of the movement.
Number of repetitions - 8 - 10.

Exercise 27
Lie on your stomach, legs straight, hands behind your head. Simultaneously lift the upper part of the trunk and one straight leg.
Implementation options:
1. While maintaining the voltage, hold for a few seconds at the end point of the movement.
2. Rotate the straight raised leg in the hip joint to the right and left.
Number of repetitions - 8 - 10.

Exercise 28
Lie on your stomach, slightly bent at the knees of your legs - sidewards, hands pull forward. Raise your arms, upper body and hold for a few seconds in this position.
Number of repetitions - 8 - 10.

Exercise 29
To perform this exercise, you will need a chair with a high back.
Turn the chair back to yourself. Stand up straight, straighten your back, hands lean against the back of the chair. The legs are slightly apart, the socks are turned inwards, like a small child.
Exercise:
Pull in the abdomen, tense the buttocks and in this position, pull back the right leg. When you reach the extreme point, unscrew the toe of the right foot outward until it stops and stay in this position for six counts. Then relax the muscles of the buttocks and return to the starting position. Repeat the exercise with your left foot. During the exercise, follow the posture and tension of the gluteal muscles. Breathe in a measured manner.

Exercise 30
To perform this exercise, you will need a chair with a high back.
Take a chair and place it next to you so that it sits sideways to the back. Stand up straight, legs together, socks together and look forward. Raise your chin and straighten your back. With one hand lean against the back of the chair.
Exercise:
Slowly start bending your knees, dropping down. Keep your back straight. Do not tear off the heels from the floor - you can do this only at the lowest point. Once at the bottom, without stopping for a minute, start slowly to climb up. Having risen in the starting position, again "descend" downward. And so without a break, perform this exercise 3 - 5 times with each leg. During the exercise, make sure that the knees, when lowered and raised, are strictly above the toes and do not move apart. Do each exercise as slowly as possible.

Exercise 31
Stand upright, legs together, the chin is parallel to the floor, the back is straightened. Hands are apart at the shoulder level and are clenched into fists.
Exercise:
Make a right foot a big step forward and transfer the weight of the body to the right leg, bent at the knee. The left foot remains pressed to the floor. The feet of the floor are strictly parallel. Start slowly bending the left knee, trying to make it so that the angle formed by it is 90 °.Then, too, straighten up slowly. Make sure that the foot of the running foot is as long as possible pressed against the floor. Move smoothly, avoid jerking.
Do the exercise 12 times and change your leg.

Exercise 32
Stand upright, legs together, the chin is parallel to the floor, the back is straightened. Hands are lowered along the body.
Exercise:
Make a small step forward with your right foot and transfer the weight of the body to the straightened right leg. The left leg is left behind and stands on the toe, slightly sagging in the knee. Start quickly and rhythmically to relax and strain the left hip, slightly lifting it up. You can help yourself a little by moving the left knee. Your movements should be rhythmical and small. Do an exercise on 30 accounts. Change your foot, continue the exercise.

Exercise 33
Slowly bend your knees by lowering your upper body down. Keep your back straight. Note that with proper exercise, the body and hips should be in the same plane, and the hips themselves - at an angle of 90 ° to the shin. Having reached the bottom point, fix the position of the body. Make sure that your knees are strictly above the feet.
Exercise:
Pull the abdomen and tighten the gluteal muscles, and then start moving the pelvis back and forth. Move fast and rhythmically. Perform 20 repetitions.

Exercise 34
Lie on your stomach, straightened legs together, nosochek drawn. The hands are folded under the head.
Exercise:
Rectify your straightened and strained right leg as high as possible. Fix it to the end of the climb. Hold the leg in this position, counting to 10. Slowly return the leg to its original position. Do the exercise on the other leg. Make sure that during the whole exercise the socks are pulled and the neck is as relaxed as possible. Repeat the exercises 7 times with each leg.

Exercise 35
Lie on the floor on the right side. For convenience, you can take a gym mat or an old thin blanket. Raise your head and set it on your right arm, bent at the elbow. The left hand lies loosely in front of you. The right leg( it was lower) is stretched out, nosochek drawn. The left leg bend in the knee and put it so that the right leg is in a triangle formed by a bent leg, that is, the left foot is in front of the right foot lying on the floor and straightened.
Exercise:
Raise your right foot as far as it will go. Return to the starting position. Repeat. Vigorously "shake" the right foot 24 times. Then turn to the other side and perform the exercise on the other leg. Make sure that during the exercise, the toe of the running leg is always pulled. Try to perform the exercise vigorously and rhythmically.

Exercise 36
Lie on the floor on the right side. Raise your head and set it on your right arm, bent at the elbow. The left hand lies loosely in front of you. The right leg( it was lower) is stretched out, nosochek drawn. The left leg is bent at the knee and put it so that the right leg is in a triangle formed by a bent leg( that is, the left foot is in front of the right foot lying on the floor and straightened).
Execute Exercise:
Raise your right foot as far as it will go. Simultaneously put the left foot behind the straightened right leg. The left leg should appear to be on the "background".Return the right leg to its original position, and the left one to the "foreground".Repeat. Vigorously "shake" the right foot 24 times. Then turn to the other side and perform the exercise on the other leg. Make sure that during the exercise, the toe of the running leg is always pulled. Try to perform the exercise vigorously and rhythmically. Also, when performing this exercise, it is very important to lie on your side all the time and not to fall back.

Exercise 37
Lie on your stomach, straightened legs together. Socks rest on the floor. The hands are folded under the head.
Exercise:
Slowly lift the straightened right leg up to the stop and start to draw small foot circles. The little one looks at the floor all the time. The buttocks are tense. Make sure that during the exercise the leg is always straight and does not bend at the knee. Perform 15 circles with one foot, return the leg to its original position and draw 15 circles with the other foot. Do this exercise smoothly and without jerking. Do not take your stomach off the floor.

Exercise 38
Lie on the floor on your back. Hands stretched along the body. The legs are bent at the knees.
Exercise:
Rest your feet on the floor with all your might and, straining the gluteal muscles and press, tear your back from the floor. Raise it as high as possible and return to its original position. Repeat this exercise 20 times, making sure that the shoulders remain on the floor all the time, and the neck does not strain. Do this exercise as slowly as possible, without jerking.

Exercise 39
Stand on all fours, resting your palms on the floor. The knees are set at shoulder level.
Exercise:
Straighten the left leg and lift parallel to the floor, pull the toe to the foot so that the foot becomes a "poker".Then lift this leg all the way up. Again, place your straightened leg parallel to the floor. Repeat the exercise 16 times. Make sure that during the exercise, the back does not bend in the lower back, but the toe of the working leg keeps looking strictly down. Operate smoothly, avoid jerking.

Exercise 40
Sit straight, legs straightened and stretched out in front of you, socks are drawn. The back is straight, the chin is parallel to the floor. Hands are straight and stretched out in front of them.
Exercise:
Move the left butt slightly forward. Then move the right one. Imagine that you go forward with the help of the buttocks. Moving in such a strange way, take 10 steps forward, then 10 steps back. Make thus 40 steps. During the exercise, make sure that the back remains straight, and the socks are drawn toward you.

Exercise 41
It is common knowledge that during the day the muscles of the abdomen are rarely involved, which means that they do not have training and sooner or later become sluggish. So this exercise you can perform anywhere, for example, sitting in the subway.
Sit up straight, pull the stomach into yourself, take it out, counting to ten, stick out the belly forward, lock it, count to ten. And so 10 - 15 times. In order for the exercise to give results, it should be done every two hours, but not immediately after eating.

Exercise 42
To perform this exercise, you will need a chair. Stand near the chair with your left side to the back. Place your left hand on the back of the chair.
Exercise:
Make a swing with your right foot through the backrest and place it on the chair seat. Make sure that your back is straight. Exercise is done 5 to 10 times, after which you should turn right side to the back of the chair. Grasp the back with your right hand and perform the mahi now with your left foot. The number of swords with the right and left legs should be the same.

Exercise 43
Get down on your knees, hands on your hips.
Execute Exercise:
Reject the whole body. Knees should not be torn from the floor. Do it 10-15 times. Sit down on the heels.

Exercise 44
.Hands at the waist.
Exercise:
Tilt your head back and maximize your waist. Do not lift your knees from the floor. Return to the starting position. Perform 10 to 15 times.

Exercise 45
In the supine position on the left side, the left arm is bent at the elbow, the palm is turned down. The right palm rests on the floor at the level of the hips. Torso and legs on the same line.
Exercise:
On your hands, raise your legs energetically. First one, then both. Exercise repeat 5 to 10 times. After that, you should do the exercise the same number of times on the other side.

Exercise 46
Get down on your knees, arms outstretched in front of you Sit on the floor alternately to the right and left of the shins. The legs should not be torn from the floor. Do it 10 to 15 times.

Exercise 47
Standing straight, bend one leg in the knee and press it against the buttocks with a tension.

Exercise 48
Sit on the floor. Bend your knees and pull your feet as close as possible to your hips. At the same time, the palms rest against the back of the floor.
Exercise:
Slowly move your knees to the right, so that they touch the floor, then left. Exercise strengthens the muscles of the abdomen, back and reduces the waist.

Exercise 49
Lie down on the floor on your back.
Exercise:
Simultaneously lift both elongated legs 20 to 30 cm from the floor. The exercise is performed at least 10 times. Gradually, the number of leg raises can be increased.

Exercise 50
Stand upright, feet shoulder-width apart, right arm at waist, left raised above head.
Exercise:
Lean your body to the right, reach for your hand. Stretch the lateral muscles. Make several inclines to the right, then change hands and as much to the left.
Repeat 10 to 20 times.

Exercise 51
Stand on all fours, back arched, head down - "cat".Back is bent down, buttocks and coccyx up, neck straight, head up - "dog".
Exercise:
Alternate the "cat" - "dog" several times.

Exercise 52
Sit on the floor. The legs are straight, the back is straight, the shoulder blades are together.
Exercise:
With your hip, pull your right leg forward, as if making a step on the buttock. Then left. Be like on the buttocks as much as possible.

Activity 53
Sit on the floor. Legs are straightened, palms rest against the floor near the hips.
Exercise:
Strain your abdominal muscles and roll over on your back, without changing, while positioning your legs. Like the doll that sat first, and the
then fell on its back upside down. Then, straining the press, return to the starting position. It runs from 5 to 20 times. It is desirable to increase the load gradually.

Exercise 54
Stand up straight. Hands at the waist.
Exercise:
Keep the balance, maximally lean back, not on the bridge, but only back. Quit for a few seconds. Return to the starting position. Running 5 to 10 times.

Exercise 55
Lie on the floor face down, hands on the back of the head.
Execution of the exercise:
On account of "once" - tear off the head and torso from the floor, at the expense of "two" - we return to the starting position. Running 5 to 10 times.

Exercise 56
Lie on the floor on the back, hands along the body, palms pressed to the hips. Bend your knees.
Exercise:
Drawing on the shoulders and feet, raise your hips and buttocks, as if you are standing on a half-bridge. Do not tear the feet from the floor. Then lower your hips and straighten your legs, returning to its original position. Exercise is done 5 to 20 times. It is necessary to monitor the correct breathing( muscle tension - on exhalation, relaxation - on inspiration).

Exercise 57
This exercise is a continuation of the previous one and is done after you have mastered the semi-lock. Lie on the floor on your back. Hands along the body. The heels lie on a chair.
Exercise:
Raise your hips, straining your buttocks and resting your shoulders on the floor. Hold this position for a few seconds, then slowly return to the starting position.

Exercise 58
Stand upright, feet shoulder width apart, head raised. Begin slowly to climb the socks and then also slowly return to the starting position. The exercise is done 20 to 40 times.

Exercise 59
Lying on your stomach, straighten your arms and legs and lift them up. Hold in this position and slowly return to the starting position.

Exercise 60
Lie down on the floor on your back.
Exercise:
Raise straight legs 20 to 30 cm from the floor. Cross your legs - right above the left, then - left over the right. It is done 10 times, after which the rest is 2 minutes. Then the exercise repeats itself. Sit on the floor, legs spread apart. Put between them cubes or any other not very large objects.
Exercise:
Move the legs over the cubes one way, then the other.

Exercise 62
Put various objects in front of you and use your legs to carry them closer to yourself.

Exercise 63
Lie on your back.
Exercise:
Bend the right leg in the knee, grasp the palm with the palm and sharpen the leg so that it becomes straight. Quit for a few seconds in this position, then return to the starting position and, changing legs, repeat the movement.

Exercise 64
Lie down on the floor on your back. Legs on the seat of a chair or other small piece of furniture.
Exercise:
Without bending your knees, tilt the body forward and touch with the hands of your toes. Return to the starting position. Repeat 10 times.

Exercise 65
Sit on a chair, hands in front on the back.
Exercise:
Sharply straighten your legs and hold them for a while on the weight. Exercise is done 10 to 20 times.

Exercise 66
Take a small ball and squeeze it hard between your thighs, then release it. So repeat a few times.

Exercise 67
Lie on the floor on your back. Hands are either on the back of the head, or are stretched above the head.
Exercise:
On account of "times" - sharply lift the body so that as a result you are in a sitting position. Heels do not break away from the floor, hands to the sides. At the expense of "two" - return to the starting position. If the exercise seems difficult to you, hook your feet over the edge of the sofa or closet so that your legs do not rise during the exercise.

Exercise 68
Stand up straight. Legs shoulder width apart. Simultaneously, strain both legs, moving them towards each other.
This exercise is quite difficult, but at the same time very effective. In order to quickly master it, perform it indoors without carpet, so as not to create unnecessary interference. The results will not be long in coming.

Exercise 69
Sit on the floor. Legs are straight, hands rest on the floor.
Exercise:
On account of "once" - sit down in Turkish and push your hands on your knees several times, at the expense of "two" - take the initial position. The exercise is performed 8 to 10 times. The back remains straight, the head is raised.

Exercise 70
Lie on your right side. Right arm under the head, left at the waist.
Exercise:
As you exhale, lift your straight leg, lower it with inhalation. Exercise is done 10 times, after which you should turn to the other side and repeat everything again.

Exercise 71
The starting position is lying on the back and arms outstretched.
Exercise:
Straighten your leg up. Then gradually lower it to the side, while turning the head in the opposite direction. Blades from the floor do not tear. Smoothly shake your foot with an amplitude of 5 - 10 cm from the floor for 60 seconds. Repeat this exercise with the other leg.

Exercise 72
Lie on the floor on the back, legs bent at the knees.
Exercise:
Raise your legs and move like a pedal torsion. Forward and backward. After resting, do the exercise again. If necessary, massage the lower back: during this exercise, it experiences a heavy load.

Exercise 73
Lie on your back, put your hands along the body, put your hands on the floor.
Exercise:
Raise the straight legs to a height of 30 cm and knock them against each other. Then slowly lower your legs. Repeat 5 - 10 times.

Exercise 74
Stand on all fours and draw in your belly.
Exercise:
Turn your head to the right and curl in the waist so that you can see the right thigh. Go back to the starting position and relax. The exercise is done 10 times in each direction. Gradually increase the number of turns to 20. Then, remove the pauses between the turns and start quickly repeating the exercise left and right, the stomach must be retracted and strained.

Exercise 75
The starting position is on the knees. Pull your arms straight over your head, pull your stomach, keep your back straight.
Exercise:
Perform soft, springy half-squats, without touching the heels of the heels, for 60 seconds.

Exercise 76
Lie on your back. Hands along the body. The legs are raised 30 cm from the floor.
Exercise:
The legs move as if you are swimming with a breaststroke. Exercise is done several times, after which you should rest and massage your back, which is loaded.

Exercise 77
Sit on your heels, hands on the floor, looking in front of you.
Exercise:
Sharply raise the pelvis and straighten your legs. Quit for a few seconds in this position and return to the starting position.
Exercise makes the legs more slender, the muscles of the thighs tighten, their volume noticeably decreases.

Exercise 78
Sit on the floor. Feet together.
Exercise:
Bend to the legs so that your hands touch the toes. Make sure that your legs are stretched. Repeat 5 - 10 times.

Exercise 79
Place the chair on your right. Attach the right leg to the back of the chair.
Exercise:
Bend to the right foot. Try to make sure that your legs do not bend. Then bend to the left leg.
Do the exercise several times, then change your legs and start again.

Each time before starting the main part of the workout, you need to perform the following exercises.
The cardiovascular system, as well as the muscles, ligaments, bones and joints, should be prepared for the load. Your movements should be smooth, and the body - flexible.
The warm up can be done with rhythmic music. However, when performing the exercises of the main part of the workout, you should concentrate completely, therefore the musical accompaniment will be inappropriate.

Exercise 1
Walking in place. The step is springy. Move your hands in time to walk.
Duration of the exercise: 1 - 3 minutes

Exercise 2
Walking in place, lifting your knees high. The step is springy. Move your hands in time to walk.
Duration of the exercise: 1 - 2 minutes

Exercise 3
Stand straight, legs together. Perform jumps in place, turning the body alternately left-right. During the jump, swing your hand in the direction of the turn.
Duration of the exercise: 1 - 2 minutes

Activity 4
Raise the knee bent at the knee up. Reach for the elbow with the elbow of the opposite hand.
Duration of the exercise: 30 seconds - 1 minute

Exercise 5
Raise the knee bent at the knee as high as possible while simultaneously lowering the arms bent in the elbows. Repeat with the other leg.
Duration of the exercise: 30 seconds - 1 minute

Exercise 6
Perform jumps in place. Put your hands on your waist, raise your knee bent at the knee. Alternately, move your foot to the side and return to the starting position. After completing the required number of jumps, change your leg.
Duration of the exercise: 30 seconds - 1 minute

Exercise 7
Perform jumps in place, alternately changing positions: legs together, arms lowered along the body - legs wider than shoulders, arms spread apart.
Duration of the exercise: 30 seconds - 1 minute

Exercise 8
Place the bar of the bar on your shoulders and slowly turn the sides. Control the smoothness of movements, avoiding jerks.
Implementation options:
1. While keeping the voltage, hold for a few seconds at the end point of the movement.
2. At the top of the traffic, make a small jerk.
Duration of exercise: 30 seconds - 1 minute

Exercise 9
Stand straight, legs wider than shoulders. Do the inclinations forward, trying to reach with the elbow to the knee of the opposite leg, having transferred the weight of the body to it. Keep your back straight.
Duration of the exercise: 30 seconds - 1 minute.

To restore the body mentally and physically after a tiring training session, you should perform relaxation exercises at the end of each session. They will help you relax and restore normal metabolism. In no case should you perform them with the same intensity with which you did the exercises of the main part of the workout.
While doing relaxation exercises, you should not get tired or feel exhausted, on the contrary - you should rest! Listen to your body. You should finish relaxation exercises with a sense of satisfaction and with the desire to start training again next time.

Exercise 1
Lie on your back, bend your knees and pull them to your head, clasping your knees with your hands. Stay in this position. Feel how your muscles relax.
Duration of the exercise: 3 times for 30 seconds. Break between sets: 20 seconds.

Exercise 2
Sit on your knees, bend over and stretch your arms forward, place your hands on the floor. Raising the pelvis, move forward, bending your back. Feel the muscles of the chest, arms and shoulder girdle tense.
Duration of the exercise: 3 times for 30 seconds. Break between sets: 20 seconds.

Exercise 3
Lie on your back, hands to the sides, bend your knees. Place the legs bent at the knees first to the left, then to the right, the shoulders should not come off the floor.
Duration of the exercise: 3 times for 30 seconds. Break between sets: 20 seconds. Lie down, laying a pillow under your back,

Exercise 4
.Bend your knees, pull your hands behind your head. Feel the tension of your whole body, and then try to relax completely.
Duration of the exercise: 3 times for 30 seconds. Break between sets: 20 seconds.

Exercise 5
Stand straight, legs wider than shoulders, one arm bent at the elbow, palm around the neck. The second hand is along the body. Lean in the sides until you feel the muscles stiffen.
Duration of the exercise: 3 times for 30 seconds. Break between sets: 20 seconds.