Эффективные и необычные упражнения для фигуры

Этот комплекс тяжело выполнять только первый раз. Но если ты будешь ежедневно делать подобную гимнастику, твоя фигура станет заметно лучше.

1451045715_uprazhneniya-dlya-beder-i-yagodic-1
Доска. Ляг на спину и напряги мышцы живота. Подними ноги на несколько сантиметров от пола и оставайся в таком положении 4 секунды. Повтори упражнение 10-15 раз.

Каблучок. Исходное положение – лежа на спине. Держи ноги прямыми и расставь их на ширину плеч. Заведи руки в замок за головой. Поднимай ноги невысоко от пола и отпускай. Повтори 10-15 раз.

Парашют. Ляг на спину, заведи руки за голову и расставь ноги. Соедини колени и локти вместе и напряги мышцы живота. Задержись в этой позиции на несколько секунд, затем вернись в исходное положение и повтори упражнение 8-10 раз.

Скрученные ножницы. Лежа на спине, подними правую ногу. Левым локтем дотянись до поднятой ноги. Выполни упражнение 10-15 раз, прежде чем сменить ноги.

Русалочка. Ляг на спину, выпрями ноги. Заведи одну ногу за другую так, чтобы они перекрещивались. Одновременно подними голову, туловище и ноги, напрягая ягодичные мышцы. Задержись в этом положении на 4 секунды. Повтори 10 раз.

Паук. Исходное положение: ляг на живот, приподнимись и упрись руками в пол. Подними правую ногу так, чтобы она была выше головы, и держи стопу ровно. Задержись в этой позиции на секунду, а затем сделай сильный мах ногой вверх и назад. Повтори упражнение 10-15 раз на каждую ногу.

Боковой удар ногой. Ляг на бок с прямыми ногами, приподнимись и обопрись одной рукой о пол, чтобы перекинуть вес на предплечье. Подними бедра от пола и махни ногой, которая находится сверху. Махать нужно так высоко, как ты сможешь. Выполни упражнение 10-15 раз на каждую сторону

Источник

Comments

comments

92 thoughts on “Эффективные и необычные упражнения для фигуры

  1. I just want to tell you that I’m very new to blogs and absolutely liked you’re web-site. Almost certainly I’m want to bookmark your website . You definitely come with amazing article content. Cheers for sharing with us your website.

  2. Somebody essentially assist to make significantly articles I’d state. That is the first time I frequented your website page and to this point? I surprised with the analysis you made to create this actual submit amazing. Fantastic activity!

  3. I really want to inform you that I am new to blog posting and genuinely admired your website. Probably I am probably to remember your blog post . You seriously have lovely article materials. Delight In it for expressing with us your current website article

  4. Needed to create you one little bit of observation to help say thanks the moment again for those pretty principles you’ve contributed at this time. This is so particularly generous with you to offer extensively exactly what many people could have made available for an electronic book to end up making some profit for their own end, notably considering the fact that you could have done it in case you desired. The thoughts in addition acted as the fantastic way to comprehend some people have a similar keenness just like my own to figure out more and more in terms of this issue. I’m sure there are some more pleasant instances in the future for individuals that examine your website.

  5. What i do not understood is in truth how you are no longer actually much more neatly-preferred than you might be now. You’re so intelligent. You recognize therefore significantly in terms of this topic, made me individually believe it from a lot of varied angles. Its like women and men don’t seem to be fascinated until it’s one thing to accomplish with Woman gaga! Your personal stuffs excellent. At all times maintain it up!

  6. Wow! This can be one particular of the most useful blogs We’ve ever arrive across on this subject. Basically Magnificent. I’m also a specialist in this topic therefore I can understand your hard work.

  7. I really like your writing style, great info, appreciate it for putting up :D. «Your central self is totally untouched By grief, confusion, desperation.» by Vernon Howard.

  8. This is the fitting blog for anybody who desires to find out about this topic. You notice a lot its nearly onerous to argue with you (not that I truly would want…HaHa). You undoubtedly put a brand new spin on a subject thats been written about for years. Nice stuff, simply great!

  9. I really like your writing style, great info, thanks for putting up :D. «Faith is a continuation of reason.» by William Adams.

  10. I think this site holds some real great info for everyone :D. «Believe those who are seeking the truth doubt those who find it.» by Andre Gide.

  11. Thanks for the sensible critique. Me & my neighbor were just preparing to do a little research on this. We got a grab a book from our local library but I think I learned more clear from this post. I’m very glad to see such magnificent information being shared freely out there.

  12. Enjoyed looking through this, very good stuff, appreciate it. «It is well to remember that the entire universe, with one trifling exception, is composed of others.» by John Andrew Holmes.

  13. Whats up very nice website!! Man .. Excellent .. Superb .. I’ll bookmark your site and take the feeds additionally…I am satisfied to seek out numerous useful info here in the submit, we’d like develop extra techniques on this regard, thank you for sharing.

  14. I was looking through some of your posts on this site and I think this internet site is real informative ! Continue putting up.

  15. Fantastic beat ! I wish to apprentice while you amend your website, how could i subscribe for a blog site? The account helped me a acceptable deal. I had been a little bit acquainted of this your broadcast offered bright clear concept

  16. Thank you, I’ve just been looking for information approximately this topic for a long time and yours is the greatest I have came upon so far. However, what in regards to the bottom line? Are you certain in regards to the supply?

  17. Thank you for every other informative website. The place else could I am getting that kind of info written in such an ideal means? I’ve a challenge that I am simply now operating on, and I’ve been at the look out for such information.

  18. What i do not realize is actually how you’re now not really a lot more well-liked than you might be now. You are so intelligent. You recognize therefore considerably with regards to this subject, made me in my view imagine it from a lot of varied angles. Its like men and women are not interested except it’s one thing to do with Girl gaga! Your own stuffs excellent. All the time care for it up!

  19. I wanted to post you the little observation just to thank you so much once again about the precious views you’ve provided above. It has been so shockingly generous of you to deliver unhampered what many individuals would have supplied for an ebook to help with making some bucks on their own, especially seeing that you might well have tried it in case you considered necessary. Those tricks as well acted as the fantastic way to realize that some people have similar dream really like my very own to see a little more on the subject of this condition. Certainly there are thousands of more pleasurable times in the future for many who read through your blog post.

  20. Great – I should certainly pronounce, impressed with your website. I had no trouble navigating through all tabs as well as related information ended up being truly easy to do to access. I recently found what I hoped for before you know it at all. Reasonably unusual. Is likely to appreciate it for those who add forums or something, website theme . a tones way for your customer to communicate. Excellent task.

  21. Hi my family member! I want to say that this article is awesome, nice written and come with approximately all important infos. I¡¦d like to peer extra posts like this .

  22. I do trust all of the ideas you’ve offered in your post. They’re very convincing and will definitely work. Nonetheless, the posts are too short for beginners. Could you please prolong them a little from next time? Thanks for the post.

  23. Thank you for another informative site. The place else could I get that kind of information written in such an ideal means? I’ve a project that I am just now working on, and I’ve been on the glance out for such information.

  24. Great beat ! I would like to apprentice while you amend your web site, how can i subscribe for a blog web site? The account helped me a acceptable deal. I had been tiny bit acquainted of this your broadcast offered bright clear concept

  25. Somebody essentially help to make critically articles I might state. That is the first time I frequented your web page and up to now? I surprised with the analysis you made to create this particular publish extraordinary. Excellent job!

  26. Magnificent beat ! I wish to apprentice while you amend your web site, how could i subscribe for a blog web site? The account helped me a acceptable deal. I had been tiny bit acquainted of this your broadcast offered bright clear idea

  27. I am glad for commenting to let you understand of the useful experience my wife’s girl went through going through yuor web blog. She realized so many details, most notably what it’s like to have a very effective giving heart to get other people with ease understand selected problematic subject matter. You really exceeded her expected results. Many thanks for providing these precious, trustworthy, revealing as well as unique tips on the topic to Jane.

  28. Excellent goods from you, man. I have understand your stuff previous to and you are just too great. I really like what you’ve acquired here, really like what you’re saying and the way in which you say it. You make it entertaining and you still care for to keep it sensible. I can’t wait to read much more from you. This is actually a great website.

  29. Thank you for sharing excellent informations. Your website is very cool. I am impressed by the details that you have on this web site. It reveals how nicely you understand this subject. Bookmarked this website page, will come back for extra articles. You, my friend, ROCK! I found simply the info I already searched everywhere and simply could not come across. What a perfect site.

  30. I have been absent for some time, but now I remember why I used to love this website. Thanks, I will try and check back more often. How frequently you update your website?

  31. I just could not leave your site prior to suggesting that I extremely enjoyed the usual information a person provide to your visitors? Is going to be again ceaselessly to check up on new posts.

  32. I am extremely impressed with your writing skills and also with the layout on your blog. Is this a paid theme or did you modify it yourself? Anyway keep up the excellent quality writing, it is rare to see a nice blog like this one today..

  33. I have not checked in here for a while as I thought it was getting boring, but the last few posts are great quality so I guess I will add you back to my everyday bloglist. You deserve it my friend 🙂

  34. I would like to thank you for the efforts you’ve put in writing this site. I’m hoping the same high-grade website post from you in the upcoming also. Actually your creative writing abilities has encouraged me to get my own site now. Really the blogging is spreading its wings fast. Your write up is a good example of it.

  35. My brother suggested I might like this blog. He was totally right. This post actually made my day. You cann’t imagine just how much time I had spent for this info! Thanks!

  36. I do agree with all of the concepts you’ve introduced to your post. They are very convincing and will definitely work. Still, the posts are very quick for novices. Could you please prolong them a bit from subsequent time? Thanks for the post.

  37. hello!,I like your writing very so much! share we be in contact extra about your post on AOL? I need a specialist on this space to resolve my problem. May be that is you! Taking a look ahead to look you.

  38. Its like you read my mind! You seem to know a lot about this, like you wrote the book in it or something. I think that you could do with a few pics to drive the message home a little bit, but other than that, this is great blog. A fantastic read. I’ll definitely be back.

  39. Thanks a bunch for sharing this with all of us you actually know what you are talking approximately! Bookmarked. Kindly also consult with my website =). We may have a hyperlink alternate contract among us!

  40. I loved as much as you’ll receive carried out right here. The sketch is tasteful, your authored subject matter stylish. nonetheless, you command get bought an shakiness over that you wish be delivering the following. unwell unquestionably come further formerly again since exactly the same nearly very often inside case you shield this hike.

  41. We are a group of volunteers and opening a new scheme in our community. Your website offered us with valuable information to work on. You have done a formidable job and our whole community will be grateful to you.

  42. you’re really a just right webmaster. The website loading velocity is amazing. It seems that you’re doing any unique trick. Also, The contents are masterwork. you’ve performed a excellent task in this topic!

  43. I was just searching for this information for a while. After six hours of continuous Googleing, finally I got it in your website. I wonder what’s the lack of Google strategy that don’t rank this kind of informative websites in top of the list. Generally the top web sites are full of garbage.

  44. I simply desire to advise you that I am new to writing and thoroughly adored your work. More than likely I am prone to save your blog post . You truly have amazing article material. Acknowledge it for sharing with us your own website information

  45. Hi there, just started to be mindful of your blog site through Search engine, and found that it is truly informational. I will be grateful for in the event you persist this informative article.

  46. It is really a nice and helpful piece of information. I’m happy that you shared this useful info with us. Please stay us up to date like this. Thank you for sharing.

  47. It is in point of fact a nice and helpful piece of info. I¡¦m satisfied that you simply shared this useful information with us. Please keep us informed like this. Thanks for sharing.

  48. I am really impressed with your writing skills as well as with the layout on your blog. Is this a paid theme or did you customize it yourself? Either way keep up the excellent quality writing, it is rare to see a nice blog like this one nowadays..

  49. fantastic points altogether, you simply gained a logo new reader. What would you recommend in regards to your submit that you just made a few days ago? Any sure?

  50. hi!,I love your writing so a lot! proportion we communicate more about your article on AOL? I need a specialist in this area to resolve my problem. May be that’s you! Taking a look ahead to look you.

  51. You could definitely see your expertise within the paintings you write. The arena hopes for even more passionate writers such as you who are not afraid to say how they believe. All the time go after your heart.

  52. You actually make it appear really easy together with your presentation however I find this topic to be really one thing which I believe I might never understand. It sort of feels too complicated and very wide for me. I’m looking forward on your next put up, I will try to get the dangle of it!

  53. I conceive this site holds some rattling wonderful information for everyone :D. «Years wrinkle the skin, but to give up enthusiasm wrinkles the soul.» by Samuel Ullman.

  54. I have not checked in here for some time as I thought it was getting boring, but the last few posts are great quality so I guess I’ll add you back to my daily bloglist. You deserve it my friend 🙂

  55. Hi, i think that i saw you visited my site thus i came to “return the favor”.I am attempting to find things to enhance my site!I suppose its ok to use some of your ideas!!

  56. Just want to say your article is as astonishing. The clarity in your post is just excellent and i could assume you’re an expert on this subject. Fine with your permission let me to grab your RSS feed to keep up to date with forthcoming post. Thanks a million and please continue the enjoyable work.

  57. I’m still learning from you, but I’m trying to achieve my goals. I absolutely love reading everything that is written on your site.Keep the aarticles coming. I loved it!

  58. Hi there very cool blog!! Man .. Excellent .. Wonderful .. I’ll bookmark your blog and take the feeds also…I’m happy to search out numerous helpful info here within the post, we need develop more strategies in this regard, thank you for sharing.

  59. Magnificent web site. A lot of helpful info here. I’m sending it to several pals ans also sharing in delicious. And certainly, thank you on your effort!

  60. naturally like your web-site however you have to test the spelling on several of your posts. Several of them are rife with spelling issues and I find it very troublesome to inform the truth on the other hand I’ll surely come again again.

  61. You actually make it seem so easy with your presentation but I find this topic to be actually something that I think I would never understand. It seems too complex and extremely broad for me. I’m looking forward for your next post, I’ll try to get the hang of it!

  62. Thanks for sharing excellent informations. Your web site is very cool. I’m impressed by the details that you¡¦ve on this site. It reveals how nicely you understand this subject. Bookmarked this website page, will come back for extra articles. You, my pal, ROCK! I found simply the info I already searched everywhere and simply could not come across. What a great website.

  63. I have not checked in here for a while since I thought it was getting boring, but the last few posts are good quality so I guess I’ll add you back to my everyday bloglist. You deserve it my friend 🙂

Добавить комментарий

Ваш e-mail не будет опубликован.