exercises on the top humeral belt
with participation of muscles of a hip and buttocks
pauses between exercises 20 sec.,
pauses after end of series 1 - 2 min.
complex purpose:
raising of the general muscular tone
and improvement of a hormonal background
recommended
training time
20 min.

Let's talk about the correct breath - the correct structure of rise and lowering of breath. How to restore short superficial breath how it is necessary to breathe correctly during the training to feel well and comfortably?

How to train legs in the crossover. A super set from 5 exercises for ideal legs.
1 exercise
deep short squats with dumbbells
20 - 25 times
2 exercise
deep squats in the crossover
20 - 25 times a series on 5 times with a stop
3 exercise
squats from dumbbells on one leg
10 times
4 exercise
squats with stretching in the crossover
10 times
5 exercise
inclinations with dumbbells with
widely placed legs
three supersets
with rest between exercises 1-2 3-4 5... To read further"

improvement of quality and density
muscles of a hip and buttocks,
maximum fat-burning effect
a series is carried out on average speed
with delay at the end of the movement,
in each exercise of 10 repetitions
the complex is carried out 3 - 4 times
with min.-ym rest (5 - 10 sec.) between upr-m,
after a full series rest of 3 - 4 min.

gluteuses and press
purpose: to round a big gluteus,
to improve quality of a press
and to increase process of a zhiroszhiganiye
in the top part of a hip, stomach and waist
it is good to combine this complex
from bazova exercises on muscles of legs
or in combination with cardiovascular machines:
stepper or orbitrek

We do fitness, improving the body, correcting what is not pleasant to us. But whether it is possible to correct the person by means of fitness and to get rid of age imperfections?
With age face skin becomes less elastic and smooth: there are wrinkles, the face form begins "to float", at many the second chin is formed, lips lose the volume, eyebrows fall. Also skin is guilty of these changes not only and not just, mimic muscles which are designed to keep a framework of the person in a tone give a weak point... To read further"

Such warm-up lasts 10-15 minutes before the main training.

exercise bike and extension
how to train muscles of legs with accent
on gluteuses
purpose: active extensions,
combination for improvement of a form
gluteuses
time on the exercise bike of 3 - 5 minutes
extension of 3 - 5 minutes,
3 - 5 series without rest
optimum time
training block
20 - 30 minutes

press and muscles of legs
the best combination for a beautiful figure
1 series
10 times short prisyada with
widely placed legs + full prisyada,
legs on width of shoulders of 10 times + moves from dumbbells in an inclination of 10 times
2 series
slow prisyada of 10 times +
10 times slow inclinations
a series on a press
raising of legs from dumbbells 5 on 5 +
raising of the case of 10 times +
raising of legs and case at an angle 45gr 10 times
optimum quantity of series 3 - 4,
rest time between series
2 - 4 minutes

Do not you suffer early rise in the mornings? And especially, you cannot persuade yourselves to do exercises? Do it, without getting out of a bed! The light physical activity in hours of awakening plays an important role. It allows to prepare muscles and joints by active day of work. Besides, simple exercises keep beauty and youth.
Finally to wake up and stretch a backbone, properly stretch, having deeply inhaled and having laid hands over the head... To read further"