hard exercise

A set of exercises.

1. Curl with a reverse lunge

Working muscles of the legs, buttocks and hamstrings.

Take bodibar and stand, holding it in front of the thighs: hands and feet-on width apart, palms facing forward. Lunged back with his left foot, twisting round the shoulders. Climb up, bending the knee of the left leg and giving it back, and lower bodibar. Repeat. In the middle of change approach leg.

2. The jump, squat, climb

Working muscles of the legs, buttocks and shoulders.

Take medbol and put feet to the width of the shoulders. Keep the ball at chest level, elbows bend and point in the hand. Sit down, then jump, rising medbol over his head. Landing, lower it again at chest height, then move the left foot to the side. Back side, position it to the right and repeat the movement. In the middle of the foot change approach - start divert towards the right.

Tip! Doing exercises, always pay close attention to technology implementation.

If you do not observe it, that in spite of all your efforts, the result of the occupation, unfortunately, will be zero.

3. Extension arms with dumbbells

Work triceps, thigh muscles.

Take in each hand dumbbells and stand in front of feetball hands - at the seams. Place the left calf on fitball, just bend your right knee. Lean forward and pull the dumbbells to the sides, bending your elbows, palms - to each other. Straighten your arms back, bend your elbows. Repeat. In the middle of change approach leg.

4. A number of lifting and bench press

Working the muscles of the back and shoulders.

Take in each hand dumbbells and hold them in front of thighs, palms to her, feet shoulder width apart -as. Lift up your hands to the sides, bending at the elbows at right angles and directing the forearm down. Expand the forearm upwards so that the palms facing forward, then do bench press, pushing the dumbbells over your head. Make the entire chain of movements in the reverse order to return to the starting position and repeat.

5. The lateral twisting

Working the abdominals, shoulders, buttocks.

Lie on fitball right side, pull the legs (uprites them into the wall, if necessary), lift the left leg to hip level.

Place your right hand on the ball, take the left and lift the dumbbell over your head, palm facing forward. Stretch the left elbow to the thigh, lifting his left leg by 5 cm, and the slope to the thigh left shoulder. Return to starting position and repeat. Perform the exercise in the opposite direction to complete the approach.

6. Cobra

Work your back muscles.

Lie face down on a fitball so that the basin was on the ball. Pull legs, feet shoulder-width apart on the stand with (they rest against the wall if necessary). Lift the chest so that the body from head to toe is a line, hands, palms down, pull out in front of him. Lift the chest while taking his hand in an arc down to the sides. Return to the starting position and repeat.

7. Squeezing offset

Working muscles of the chest, shoulders, triceps muscle and stabilizers.

Placing hands on the platform Bosu, assume the position strap, lift the right leg up to the height of the pelvis.

Move the left hand on the floor to the left of the platform and bend the elbows, lowering the chest to the floor. Press, then return to the starting position (both hands - on the platform Bosu). Repeat, this time shifting to the right. In the middle of change approach leg.

8. Curl with one foot

Working muscles stabilizers.

Take medbol and lie on your back, placing the ball behind the head. The left leg is bent, foot on the floor, pull up right at an angle of 45 °. Sit down, reaching his hands to his right ankle. Make 10 partial leaned forward, fall in outcome-position. Change the position of the feet. Lifting the left, make another 10 slopes, completing approach.