Elastic ribbon, which sometimes invites us to buy advertising is not just a piece of gum, but a simulator who will turn out even the most lazy ass in the Brazilian nut. Drink a muscular corset, reset the extra fats and save a bunch of money on subscriptions in the simulator - you can kill three hares to shoot from one gum right away.
We picked up 8 exercises for you, which can be done without looking away from watching your favorite intellectual TV shows or studying a foreign language. Everything you need is an elastic rubber band, comfortable clothes and 30 minutes of free time three times a week (please do not cry after the last item, in the extreme case for 10 minutes you have chosen exercises three times a week will also be good!).
Do not forget that before any, even the easiest training, you need to warm up: Pretty jump, you should drive it into battle.
Chained by one chain
Squats are alpha and Omega exercises for girls. There are even those who are so lucky with rounds in the right places sometimes to pump up the ass. To strengthen the bridge muscles, put the legs on the width of the shoulders, tags the gum slightly above the knee. Make 10 squats, and the elastic will not allow the legs to go to the sides. Rest 10 seconds. Then make approaches to descend - 9, 8, 7 times and so on.Sat even deeper
Put the legs on the width of the shoulders, put the tape under the legs, take the ends in the hands and arrive at the chest. Start squatting, on the rise of the gum will begin stretching, creating resistance. Do also 10 approaches to descend with rest 10 seconds. Be sure to follow the knees: the legs should be perpendicular to the floor and not go forward. But the ass, on the contrary, leaves as much as possible. You can do an exercise next to the sofa or chair and try to sit on it from a distance of 10-15 centimeters.
Mitiguy!
Stretching tape above head, peroxide weight on the right leg. Left slightly raising and bent in the knee. Tightening stomach and cooled left knee and left shoulder. Exhaust - for an effort, breath in relaxation. Make 30 approaches, then change the side. It is important to keep the gum all the time stretched, and trapped.Gunny bitsuhu
As in the second exercise, rushing the legs on the width of the shoulders, elastics skip under the feet. The ends of the gum wrap the palm so that its free length is from the floor to the middle of the hip. At the exhalation, raise your hands to the clavicle, omit on the breath. Watch that elbows do not diverge in different directions. Make 10 approaches for loss of bills with interruptions in 10 seconds.
Triangle
Legs on the width of the shoulders, tie the gum around the ankle. On the exhalation, we take the right leg like a pendulum, as high as possible. We make 10 approaches, then change your leg. The circle should be repeated 3-5 times.Smile and wave
We remain in the same position related to the legs. Find a plot point - a wall or a closet. We start maha right foot back. Watch that the gum remains on the ankle, and did not bounce on his knees. Make 10 Makhov, then change your leg. After - 10 seconds of rest. Then the same approaches to the account decrease - 9, 8, 7 for each leg.
Straighten your back
Casting hands behind the back and stretch elastics. Left hand - at the loan level, right - at the level of the blades. On the exhalation, neatly Ripbai right hand, the blades must deal with the hand, and the hand be completely straight. Gently come back at home. Make 3 approaches 10 times per hand.Crab catch!
Put the legs on the width of the shoulders and the dump of the rubber band slightly above the knee. Slightly sneezing to go back. In this position, take 10 steps to the right, then 10 left. We run a crab around the apartment, until you count to one hundred.
Text author: Daria Ionina
Illustrations: shutterstock