Exercise for petite ( self-care )

What woman would not want to have a beautiful figure?And it takes only a little time just to tzanyatiya exercise.To determine the degree of co-ordination of movement, flexibility, muscle strength, giving your figure composure and grace, we recommend that you perform a special exercise, which will be a test for you and a good gym and complex.What woman would not want to have a beautiful figure?And it takes only a little time just to tzanyatiya exercise.To determine the degree of co-ordination of movement, flexibility, muscle strength, giving your figure composure and grace, we recommend that you perform a special exercise, which will be a test for you and a good gym and complex.

Each of the four proposed exercise has three degrees of difficulty.Select the "difficulty" all possible for you.If you successfully cope with the third, the most difficult part of the exercise, give yourself five points in the diary, the average vote in three, the simplest-one score.With enough good performance of one or another

variant, you can use the intermediate grades - O 2 and 4 points.Of course, you will try to score maximum points.However, be objective, do not forget that this is only a verification mission and the results should be as accurate as possible.

If you easily, without excessive stress, cope with the complex on the solid "five", that is, by performing all four exercises of the third degree of difficulty, score 20 points, it will mean your excellent physical training and you can do these exercises.If the first "examination" the day will type from 10 to 16 points, then you have the whole month will be manageable exercise of the second degree of difficulty and then you can upgrade to a more sophisticated level.And finally, if you can hold on to only 10 points, do not be discouraged: even the best performing light exercise options, you will be able to identify his body in such reserves, which are not suspected.

These exercises.Available to you on the part of the degree of difficulty should be repeated every day for 4-6 times in the first week, 6-8 in the second, the third 8-10, and up to 12 in the fourth week.

Exercise first .

1. Sit on your heels, socks, pull, tilt the head.Stretching his arms forward, slide across the floor to the position of "lying on his stomach," and the same smooth movement back to the starting position.

2. Take the initial position.Scrapie hands behind his back in the "lock", bend forward and touch the floor forehead.Straighten without using their hands.

3. Take the starting position.Slide on the floor side, touching the pad with one hand and cheek.Return to starting position.

Exercise second .

1. Lie on the floor, lean on the outstretched hand (emphasis lying).Turn to the right body, putting his left hand on her waist.

2. Take the initial position.Make the movement of the first degree of difficulty.Simultaneously lift your left leg.

3. Take the starting position.Turn around 180 degrees and lean your left hand (focus in the back) on the floor without dropping pelvis.

Exercise third .

1. Sit on the floor, lean hands on the floor behind him.Pull your knees to your chest, then straighten your legs at a 45 degree angle.

2. Take the initial position.Lift straight legs at an angle of 45 degrees and make them circular movements.

3. Sit on the floor.hands apart.Pull your knees to your chest, straighten them at an angle to the floor and try to touch the fingers socks.


Exercise fourth .

1. Sit on the floor, straighten your legs, lean your left hand on the floor, the right place at the waist.Bend your legs and sitting on the left thigh, pick them for themselves.

2. Do the same exercise, keeping both hands on the waist.

3. Make exercise a second degree of difficulty, and then straighten your legs, they describe a semicircle in the air and pick them yourself from the other side.

performing the exercises, do not hold your breath.When the slopes breathe out, straightening, relaxing, breath.

Happy you start!