5 circles of hell: home exercise for the body beautiful
Sport And Fitness / / December 19, 2019
What is needed
About 6 meters of free space, usually the timer on the phone pad.
How to do the exercise
Do each exercise from a list of preset number of times, and then go to the next. After completing the last, rest for 1-2 minutes and then start again. Make 3-5 laps.
- Bear gait steps crab + - on the six steps on each side, three times.
- Squatting to touch the floor by hand - 10 touches.
- Touch shoulders in abutment lying - 10 times.
- Crease in the press - 10 times.
- Jump from plank to squat - 10 times.
- "Bike" - 20 times.
- Jumping to the side touching the floor - 10 times.
If you do the exercises at a moderate pace, and not to rest between them, the five circles will take about 30 minutes.
How to do the exercises
Bear gait and steps crab
This is a good option for heating. Exercise load on the muscles of the body and pumps coordination. Take six steps bear walk, then turn over and go back to steps crab. After six steps once again turn around and repeat the movement twice more.
It is better to be trained to do this exercise before the start of the complex, to avoid confusion in the steps and turns.
Squatting to touch the floor by hand
Slightly bend your knees, jump on the toes - so you can do the exercise quickly. During tilting, keep your back straight, rotate the hand. Counts the number of times of touches: you need 10 times to touch the floor.
Touch shoulders in abutment lying
Check the correct position and keep it until the end of the exercise: the shoulders over the wrists, the press and the buttocks are strained.
Crease in the press
At the same time lift the arms and legs, touch toe socks. Detached from the floor only blades, the loin is still pressed all the exercise.
Jump from plank to squat
You have to go in one jump from a stop lying to squatting. If not, jump to the hands lying in the palm and back again.
Bike
From floor detached blades, loin remains pressed.
Jumping to the side touching the floor
Do not slouch during tilting, the back should remain straight. I do not need much to bend his knees. If you can not keep your balance, after the jump substitute leg back cross and touch the floor in this position.
Try and write, whether you liked it, it was an easy thing - hard. And if we did not fulfill our training since last week, be sure to do it.
see alsoππ€ΈββοΈ
- Circular 20-minute workout: cardio with severe domestic pumping muscles
- 30 minutes of aerobic trash health, weight loss and endurance
- 15 minutes of hell: intensive training of simple exercises