12 exercises quickly to bring itself into a form-1.

The spring provokes to think of the appearance and gives time as much as possible to prepare the body for summer and a beach season.
A sound and beautiful body is not only food and physical activity, it is also purity of thoughts and internal tranquility.
To shape up by summer, it is necessary to sate the life with the correct loadings, to balance a diet and to adjust itself on positive changes and resistant result! All latest world researches speak about one – the brain will believe you and will not prove the return, and on the contrary will only help and will enhance thirst for changes if you give it the correct spirit and accurate installation on a victory.
It is impossible to bring itself into good shape without physical activity. And for this purpose it is not obligatory to become the sportswoman at all. It is enough to use any opportunity to be trained.
Before you very effective set of exercises on all groups of muscles. These exercises are included in many high-intensity circular trainings (HICT) which continue no more than 30 minutes. It means that you can come to a form, without spending a lot of time. Everything that you need to know, are the correct movements.

Today we will consider the first 6 exercises, a bit later - the following part. After you master each of points, unite them in 20-or 30-minute trainings.

Push-up

That's right!

Hands directly under shoulders, legs — at shoulder length.
Hold a level; the body makes a straight line from the top to hips.
Neck in neutral situation, on one line with shoulders.
When you fall, hold elbows close to a body.

Incorrectly

Buttocks sag or act, and the head is lifted up or pulled in in shoulders.
Shoulders move to ears up.

Simplification

Increase distance between legs for the best stability.
Execute push-up in a position when knees touch a floor.

Level

That's right!

Hands directly under shoulders or are a little wider.
Squeeze buttocks.
The body makes a straight line from the top to legs.
Strain an abdominal tension.
Press a chin.
Record a look on a floor or on hands.

Incorrectly

Buttocks sag or act.
The head is raised up.
To hold a level in discomfortable situation.

Simplification

You hold a level less time.

Yagodichny Bridge

That's right!

Lay down on a back.
Foot completely concern a floor, legs at shoulder length, fingers are directed forward, knees are bent.
Strain belly muscles.
Leaning on heels, raise hips.

Incorrectly

Belly muscles are not strained.
Hips are raised too highly.

Spidery attack

That's right!

Began with the top situation for push-up.
Step the right leg to outer side of the right hand.
Foot completely concerns a floor.
The leg returns to a starting position.
Repeat other leg.
All the time hold a level.

Incorrectly

Shoulders are not over hands.
Hips sag.

Level with cotton

That's right!

Begin with a level position.
Tap on the left shoulder the right hand.
Return hands to a level position.
Repeat other hand.
All the time you hold a level with an intense abdominal tension and buttocks.

Incorrectly

To transfer the center of gravity at cotton.

Squats

That's right!

Legs at shoulder length.
Foot it is possible to develop a little for convenience of the movement.
You hold a thorax directly.
You look forward and a few up.
Knees on one line with toes.
Squat most deeply.

Incorrectly

Knees are pushed forward for toes.
Knees leave inside.
Heels come off a floor.
Weight is transferred to toes.

Simplification

Squat superficially if it causes discomfort.

To be continued...