27. Buttock bridge with emphasis legs on the fitball.
Pump buttocks and manufacture hip biceps is helps buttock bridge with emphasis of legs on the fit ball. Lie on the spine, hands lie along for body line. Emphasis with legs in ball and raise hips. Delay pose and return to initial position, buttock are not touching a floor. Doing such bridge from 15-20 repeats on 2-3 approaches.
28.Dynamic squats with alternately touching a floor.
First exercise in our today training is dynamic squat with alternately touching a floor. Stand up-squat ,and so for 20 times in every circle. With jump put legs separately, squat. Touch wit one hand a floor, after with jump connect legs, and straighten. One touching is a one time .
29. Plie.
And this is squat a plie. Doing 20 times, put legs widely, knees and toes expanded, locked hands before itself. On breathe in squit till parallelly, on breathe out straighten, but not straighten knees till end. In the top point squeeze buttocks.
30. push-up from the knees.
You are need to do are ten repeats in every circle, stand up on knees. On breathe in low till a touch with a breast for floor. On breathe out straightening hands, leaving theirs slightly bending in elbows.
31. Stand up on chair alternately with every leg.
Chair before itself, and step on his, alternately changing legs.Hardening exercises with a putting before itself are hands.And such we are learning coping with balance.Three approaches on ten times will do you are champions.
32. Sit on chair, with legs squeeze fit ball.
Sit on chair, with hands rest in his , put ball between hips, if a hard exercise for you with a big ball, thus use ball is small.With hips press on the ball, calculate till ten,after relax muscles,doing are 20 times on 3 approaches.
Rise dumbbells on biceps and shoulders.
And its very popular exercise for the hands muscles development is rise are dumbbells on biceps and shoulders. Stand up, hands with dumbbells put for body along, wrists are turned to body, bended hannds. Fix position elbows, press theirs to corpus , press is tension. Slowly bend hands in elbows.When pre shoulders will be parallelly for floor, begin turn wrists outward, as to the top with wrists. Rise dumbbells till shoulders level, delay in top point on 2 sec, after rise hands over head, and also slowly return hands to initial positions. Doing this complex on 10-12 times are on 2 approaches.
33. Squat on the one leg with support.
A chair matches here a not higher for knee, if you are training at park, thus use a tree or stump.With one leg rest in edge for chair, other with doing step a not width. On breathe out doing lunge, hip is for the floor parallelly. Check for knee, he is not coming out behind a toe. And for the activity users are stumps and chair, match are hard versions with dumbbells for 4 series on 15 times.
34. Side bar on the elbow.
Universal bar, but a hard. Lie on the belly, legs are a one on other, or before each other, as comfortable. Tension press, rise pelvis up, body stretch.A keep for the flat line a corpus and sing, as for example sing are two couplets and refrain of favourite song is almost minute.
35. Ballerina.
Lie on the floor , hands along for corpus or under buttocks. Rise legs, toes pull on itself. On breath, maximally separate legs in sides, not trains off waist from the floor. Not doing this exercise as jerks -just wavily.3 approaches on 20 times.
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