The complex of exercises in a week
- lower abs 3 sets of 10 times
- upper press 3 sets of 10 times
- squats 3 sets of 10 times (one of them with the weight I squat with a child on the neck-10 kg)
- stand on the blades 1 min
- pressed from the prone position 2 sets of 15 times
- lunges 2 sets of 8 times
- wrap 3-5 minutes a day
- bridge (30 sec-1 min)
- supine exercise scissors (1-1,5 min.)
- -bike lying on the back (head should be on weight and not on the floor)
- lying on your side lift both legs simultaneously (5-8 times on each side)
- exercise the cat with the bench press (focus on elbows)
- jump rope 50-70 jumps
- running in place as high as possible lifting your leg to the stomach
- All exercises do in the morning, 30 minutes after drinking a glass of water with lemon. Breakfast an hour after workout.
On the night:
- lower abs 10 times
- upper press 10 times
- relaxation of the back muscles on the ball with dots
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