Fitness the sofa: losing weight at home!

Use items fizkultzanyatiyah useful not only for entertainment. Sometimes certain movements are poorly or seem uncomfortable. But once you put your hands on anything or hold under the knee thing, as directed everything becomes simple and clear.

Thighs and buttocks

1.   Put one foot in front of the other so that it is convenient to squat. Mop lay on his back near the shoulder blades and hold the bent arms. Dropping Point the knee behind the standing leg to the floor. (In this case, make sure that the angle at the knee of the front leg was straight or slightly more, in any case not sharp!) Take 5-10 sit-ups and leg change places. 2-3 approach each leg.

2. Stand on your right foot, slightly bending it at the knee. Mop set vertically in front of you, hold it with both hands and gently lean on it (better to remove the nozzle). Left leg set aside to the left as far as possible, relying on the heel and the toe expanding outward. Shallow (at half the amplitude of the previous exercise) squat on the right foot, leaning on a mop and feeling the tension in the inner region of the left thigh. Make 5 sit-ups and leg change places. 3 approach each leg.

3.   Get down on the floor on your right side. The right arm is bent, propped his head (you can pull it out on the floor and put her head on - the main thing that it was convenient). The left hand is also bent and placed on the floor in front of him. Right leg stretched out, you lie on it. Bend the left leg at the knee and below the knee, hold a rolling pin (or rolled up towel roll). Protruding edge shall face the buttocks, not lying in front right foot. Bring your knees up a rolling pin, not turning the body back (in the help supplied by the front left hand) and lower down. Do 20 times, then switch sides. 2-3 approach each leg.

4.   Roll over on your back. The head rests on the floor, arms at your sides. The legs lift up. Hold a rolling pin between his knees closer to the hips. Crawl hip thigh, a rolling pin to roll from the knee to the groin and back. If some areas of the promotion is not obtained, a little help himself with his hands. The loin is pressed to the floor, the legs can move as you like, but try not strongly bend their knees. 5-10 times up and down.

Waist and abdomen

1. Get on your knees. Hands, grasp the plate and put it on his head. Find a stable position in which you can not keep it. Now, hold it with his fingertips. Describe the pelvis following: right - down - left - up, the next round back: to the left - down - right - up. Try to keep the plate was kept more or less stable than by insuring fingers. Note how deeply involved the abdominal muscles. Make both circles 10 times, rest and repeat.

2.   Get down on your back, stretch your legs. Pick up a rolling pin, bend your elbows and place them on the floor. Now rolling pin hangs over you. Lift straight legs above the floor, bending, pull them to their knees and touch the rolling pin. Then lower back stretching. Keep your lower back on the floor! Repeat 10-12 times, rest and repeat.

3 . In the same position, place your hands under your neck. Rolling pin clamp between his knees as in Exercise number 4 in the previous part, bend your legs and lift your knees to your chest. Slowly lower the chin on the chest and followed him stretch his shoulders forward and down, as if trying to twist your upper body to roll. Feel the tension in the abdominal area, try to pull the shoulders off the floor and, if possible, of the blade. Carefully, vertebra by vertebra, "roll" back, bent legs put on the floor and relax your stomach. Repeat 15-20 times with plenty of rest between repeats.

4.   Sit on the floor, legs apart as far as possible. His knees bent comfortably, pull the socks. Put the broom on the lower back and pass it through the elbows bent. Tilt the body alternately to one or the other leg, directing the chest to the knee. Low slope will fail, as it should be. Make of 10-30 times on each side, always at a slow pace, not accelerating.

Chest and arms

1. Stand with your feet shoulder width apart. Take a mop so that the palms were located significantly wider than shoulders and lift it to the level of the chest at arm's length. Push your arms and shoulders, forcibly bend the arm, bringing a mop to the body. Tap the top of the chest, with a voltage straighten your arms again with force bend them and touch the bottom of the chest. Do 30 of these cycles, take rest and repeat. Do not forget to stretch the muscles more than the required movement.

2.   The starting position in the previous exercise, but with a mop lift arms above his head. See it is not necessary to refer to a (better in the mirror). Firmly bend and straighten the arms, lowering the mop to the chest. As with the previous exercise, do 2 x 30 reps, do not forget further strain the arm and shoulder muscles.

Source

Fitness

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