Exercise together.
All the exercises, repeat 10-15 times.
1. Lying on your stomach, your partner sits down at right angles to you, straightening up, lies back, straightening your arms and bending at the waist, back in position and. § interchanged.
2. Lying on your stomach, your partner stands over you and takes your hand at the wrist: raising his hands, partner throws them into the hand, bending at the waist you. Try not to bend your hands. Exchanged roles.
3. Leaning forward, swept his hands between the legs: a partner, sitting behind him, grabs your hand at the wrist and makes rhythmic jerking hands. Try
bring the head to the knees (legs do not bend). Exchanged roles.
4. Sitting face to each other, arm in arm: bend your - your partner resists interchanged.
5. Standing partner sits on the shoulders, hands on his knees, do squats. Exchanged roles.
6. Lying on your back, lift straight legs up to an angle of 45 ° relative to the torso: your partner falls back on your feet, as you bend and unbend his legs. Exchanged roles.
7. At ups, partner takes you by the ankles and lifts his feet walking on his hands. Exchanged roles.
8. back-ups, partner takes you by the ankles and lifts his feet walking on his hands to fatigue, change roles. This exercise is like the seventh, but
it is less common and affects the other muscle groups.
9. Standing in the back, a friend of a friend, a partner supports your right leg, the other left: perform jumps on the spot, trying as much as possible to maintain a balance.
Exercises with weighted shoes.
To attach the shoes or sandals or light dumbbells discs from the bar.
1. Hands on his belt: flexion and extension left leg, the knee did not pick up. Follow the exercise 12-15 times, and then repeat with your right foot.
2. Lift your left knee up as high as possible, go in and out. § Follow the exercise 10-12 times. Change the pace.
3. Lift your right leg up (knee bend is not), return to starting position and repeat 10-12 times. Change the pace.
4. Lying on your back, arms along the body: lift straight legs to a right angle with the body, return to starting position. Repeat the exercise until exhaustion.
5. Stand on his shoulders: Dissolve and bring straight legs in a vertical plane. Repeat the exercise until exhaustion.
Exercises with light dumbbells (initial weight of 1 to 2 kg).
1. Dumbbells at shoulders: alternately bend and unbend his hands, breathing evenly. Repeat this exercise 10-12 times.
2. Lying on your back, arms raised in front of chest: cross hands in front of chest, and then dissolve them in hand, return to starting position. Repeat this exercise 10 - 12 times.
3. Wide stance, hands over his head, his legs a little wider arrange: stroke torso lean forward, carrying his hands between her legs ("woodcutter"). Repeat this exercise 15 times.
4. Lying on your back, feet fastened, push hands with dumbbells to the back: lift the torso, bend the knees, lower torso and repeat the exercise until exhaustion.
5. Lying on her stomach, feet fastened, raise your hands with dumbbells to your shoulders: cave in the back, raising his head, return to starting position and repeat the exercise until exhaustion.
6. Holding hands behind my back crouch as low as possible, bending at the waist. Repeat the exercise until exhaustion.
7. Dumbbell in the lowered arms, his toes on a small hill, on the heels of weight: go up on tiptoe, return to starting position. Repeat the exercise until exhaustion.