Slim body in 30 minutes Recently, the sports environment, many new hybrid workouts that combine several directions. Sports Equipment Required: gym mat, hand weights. At the initial stage of training for can do without weighting.
Recommended clothes and shoes. For select any loose clothing does not restrict movement. Shoes are not necessary at all, because it is better to train barefoot. This will help prevent slipping and optimal load the legs.
Like any sports plan begins with a warm-up, which is a 2-minute skipping seriously (jumping rope), followed by a 3 minute shadow boxing. Last – is jumping back and forth, accompanied by short strokes from the shoulder alternately left then right fist. The knees at the same time should be slightly bent, feet – shoulder-width apart. After each held blow fists should be returned to the chin.
Exercise Jeb Cross with jumps
Starting position – Front boxer. At one perform jab. To do this, step back left foot and at the same time follow a long straight punch with your left hand. At the expense of two perform cross. To do this, turn slightly to the right and perpendicular to the body, follow the long right-hander. Alternate jab and cross 4 times.
Next, stand boxer, follow 4 soft jump alternately feeding forward the left, then the right foot. Repeat this bunch from the beginning for 1.5 minutes. Then change the leg (jab do the right leg, and cross – on the left). Repeat from the beginning for another 1.5 minutes. This exercise involved arm muscles, press, legs and buttocks.
Exercise Artful waiter
Starting position – Stand on the right leg, left bend at the knees and lift. Hands bend at the elbows, palms facing up, as if you are holding a tray. From this starting position, pull your arms forward at the same time straighten the knee raised leg. Knee supporting leg slightly bent. Keep your back straight while remained. Return to starting position. Follow this bunch for 1 minute. The left leg at the same time should not touch the floor. Then adjust the leg and perform a bunch for a further 1 minute, balancing already left leg.
This exercise involves muscles of the arms, legs, and the so-called muscle-stabilizers. Among other things, this exercise trains the balance.
Exercise Hook and crosses
Starting position – Front boxer. At one perform hook. To this end, bent at the elbow, left hand passes in front of the body parallel to the floor, the body at the same time, turn slightly to the right. At the expense of two return to starting position. On the count of three swipe hook with the right hand, turning the body to the left.
After four hooks with each hand return to starting position and jump cross your legs. Repeat the whole bunch of four times. This exercise involves muscles of the shoulders, arms, legs, and the so-called muscle-stabilizers.
Starting position – feet wider than shoulders, toes look wide apart, knees bent up in line with your toes, arms bent at the elbows, hands clenched in a fist under the chin. On account of the time of this initial position, do the twisting the body to the left, at the same time pull the right fist to the left thigh and the left fist pull back and stretch the buttocks.
At the expense of two return to starting position. Repeat the mirror, twisting the body to the right. Keep the stomach remained retracted. Keep this bunch for 2 minutes at a fairly rapid pace. This exercise involves muscles of the legs, buttocks, arms and press.
Exercise imaginary pear
Starting position – place the feet shoulder width apart, toes apart. Reliance on the left leg, slightly bent at the knee, right leg straight, put up a little forward, fingers feet touching the surface. Hands bend at the elbows and raise to the level of the eyes.
In this initial position for 1.5 minutes, turn the hands in a circle, holding one above the other, as if you beat an imaginary punching bag. Simultaneously bend the right leg at the knee, the fingers of the same name feet touch the inside of the knee of the left leg. Then lower the leg in place. Without stopping the movement of his hands, raise and lower right leg.
Do exercise and with the other leg, changing the direction of circular motions with his hands. This exercise involves muscles of the arms, shoulders and legs.
Squat on one leg in a pose of Swallow
Stand on one leg, the other laid back and place it parallel to the floor, the body leaning forward. Homonymous with the supporting leg pull the arm forward and the other arm pull back. Keeping the balance, bend and unbend knee supporting leg. Perform squats for 1 minute. Then change the supporting leg and squat 1 minute. In this exercise the muscles involved hand, the entire lower part of the body and so called stabilizer muscles.
Starting position – focus on the left leg, slightly bent at the knee, right leg move aside and place your toes on the floor. Direct hands dissolve in hand, back tilt forward. From this starting position on the one raise right leg straight up. At the expense of two return to starting position. Perform each exercise for 1.5 minutes. Then another 1.5 minutes – with the other leg. This exercise involves muscles of the arms, legs, buttocks, and the so-called muscle-stabilizers.
Exercise broken bar
Starting position – take the position of the strips, the emphasis on toes. Buttocks not bulge up, pull your stomach. From this starting position on the one bend your knees and lower them down. At the expense of two return to starting position. Perform this exercise for 45 seconds. Next, make a 15-second break and take another approach. This exercise involved the chest muscles, arms and so-called muscle-stabilizers.
Exercise Planck sits
Starting position – sit on the gym mat, bend your legs at the knees, feet touching the floor only with your fingers, the heel raised. Direct hands in front of you, palms facing down. The back tilt back so that it forms with the surface an angle of approximately 45 degrees. From this starting position to move his arms for short amplitude up and down 50 times. Then lift your feet off the floor and do 50 more of the same hand movements. Make sure that the back remains straight. This exercise involves muscles of the shoulders and the so-called muscle-stabilizers.
Exercise Ascents with crossed legs
Starting position – kneel down, left elbow position on the floor under your left shoulder. Also, relying on his right hand. Lift your right leg and place it over the left knee. From this starting position at the expense of just straighten your right leg at the knee and move it aside.
At the expense of two return to starting position. Repeat the exercise with 1 minute. Then change the supporting leg and do a bunch for 1 more minute. In this exercise the muscles involved the entire lower part of the body.