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 Daily exercise
You will need the weight of 2-3 kg.
Hips
Stand up straight, stand with your feet shoulder width apart, tighten your abdominal muscles, arms with dumbbells dissolve sides. Start slowly sink to the feet until the thighs are parallel to the floor. Then start rocking on his heels. Take the initial position.
Exercises should be repeated 20 times in two passes.
Breathing during this exercise should be absolutely ordinary. You will feel that the inner thighs straining.
The front and inner thighs
Stand with your feet shoulder width apart, press tense, arms bent at the elbow and separated the sides. Starts to fall, so that legs are parallel to the floor. Dropping to the limit, lift the heel, wait 30 seconds, then start the exercise again. Take the initial position.
Repeat 30 times exercises 2 approach.
Breathing even, as in the previous exercise. You should feel that the legs get tired and tense.
Hands
Stand with your feet shoulder width apart, arms out to the sides. Make sure that the arms parallel to the floor, follow the sharp jerk, pull the hand as much as possible. Make 20 power and jerky exercises.
Breathing slight palpitations (the result of prolonged training). You will feel that the muscles are tense, the first time they can ache.
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