If you do not have the opportunity to visit the gym, and your favorite barbell does not fit under the sofa, this is not a reason to give up sports. Buy an expander and the path to a perfect figure is open.
Necessary
- - expander in the form of a rubber cord with handles;
- - gymnastic mat.
Instructions
Step 1
Sit on a gym mat. Bend the nougat slightly at the knees, and hook the loop of the expander over your feet. Lean back without straightening your legs, and pull the expander handles to your neck. The elbows should be spread apart. Lower the body as low as possible, but do not lie on the mat with your back. Slowly rise up and down again. Keep your legs bent at all times. Hands should be motionless. When moving up, do not help yourself with your hands, otherwise the load on the abdominal muscles decreases.
Step 2
Stand with both feet in the middle of the expander tape. Pull the handles up so that they are at the level of the shoulder joints. Bend your arms at the elbows at right angles. Squat down slowly, pulling your pelvis back, as if you are about to sit on a chair. When the angle at the knees is right, hold for two seconds and slowly climb up. Keeping your back straight will increase the effectiveness of the exercise. Keep your heels on the floor to maximize the load on your hips and legs.
Step 3
Lie down on the floor and take a lying position. Stretch the expander behind your back at the level of the shoulder blades, and press the handles to the floor with your palms. Keep the loop as short as possible. Slowly push up until your chest touches the floor, then slowly straighten your arms, overcoming the resistance of the expander.
Step 4
Squat down and straighten your back. Wrap the expander around the hands and pull. The brushes are approximately shoulder-width apart. Raise your arms and bend them at the elbows at right angles. Hands with a stretched expander should be at head level. Lean forward slowly, transferring your weight from your heels to your toes. Bend over while you can keep your balance. Having reached the extreme point, fix your body position and slowly lower the expander behind your back to the level of your shoulder blades. Then return to the starting position.
Step 5
Take a wide lunge, one foot in front and one in the back. With your front foot, press the middle of the expander to the floor, and take the handles in your hands. Pull your hands to your shoulders, overcoming the resistance of the expander. The wrists should remain motionless. Bringing your hands to your chest, spread your elbows to the sides at shoulder level. Slowly bring your hands back down. The back always remains straight, do not tilt the body back and do not bend in the lower back.
Step 6
Sit on a gym mat. The back is straight, legs stretch out in front of you. Hook the expander onto your feet. Pull the expander arms towards your waist. At the end point of movement, the shoulder blades should converge. You can bend your knees slightly. Keep your feet strictly vertical, do not spread your socks to the sides.
