Good in the country: fresh air, soft grass carpet. It's a sin to miss the opportunity to train your muscles, correct your figure. Have you captured sports equipment? Don't you know - there are a lot of them in the country: a shovel, a rake, bottles of water of different capacities. To begin with, exercises to work out the buttocks, abdomen and lateral muscles.
Necessary
The shovel is garden
Instructions
Step 1
Exercise 1.
Place the shovel in front of you with your hands at chest level. Feet shoulder width apart. Bend to the left, leaving your right hand on the instrument, and pull the left hand towards the left knee, mentally fixing how the muscles on the side are stretched. Do not bend your right leg.
Change hands. Repeat 15 times in each direction.
Step 2
Exercise 2.
Hold the instrument horizontally, grip on top, arms slightly wider than shoulder width. Feet shoulder width apart. Raise the shovel up, feeling the lateral muscles stretch, slowly lower it. Repeat 10-20 times.
Step 3
Exercise 3.
Feet shoulder width apart. Holding the tool horizontally, we place it on the shoulders, just below the neck. We begin to walk, energetically sweeping the heel back, trying to reach the buttocks with it. Mentally fix the tension in the muscles of the thighs and buttocks.
Repeat for each leg 12-18 times.
Step 4
Exercise 4.
The shovel is in front of you vertically. Lean on it with your hands and swing your leg sideways, as high as possible, directing the heel up.
Exercise for the muscles of the thighs.
Repeat for each leg 10-15 times.
Step 5
We put the shovel vertically. Holding onto it with your arms extended as far as possible, bend down, your back parallel to the ground. Feed the tip of the shovel forward and take the pelvis back. Feel the stretch in your back muscles.
Repeat 10-15 times.
