2. Precipitation: Stand with hands on hips and feet hip-width apart. Step right forward and slowly lower your body until your right knee is close to or in contact with the ground, and bowed at least 90 degrees. Return to start position and repeat with the left leg. Try to take a step back jump on different variations.
3. Precipitation clock: Time for a challenge. How to Complete precipitation of traditional forward and then, take a big step to the right and violence again. Finish a half circle with a precipitation back, then the return to standing. And all this was a representative! Aim for 10 reps and then the ever changing.
4. Precipitation-a-Fix: Start with a regular rainfall. Instead of bringing foot to forward to starting position, will rise from the ground, holding his hands up. Master should remain bent at 90 degrees. Add weight really bring the heat.
5. Go precipitation: Ready to impress some friends? Stand with feet together and precipitation ahead with your right leg. Jump up, pushing arms forward to keep the inclination elbow. While in the air, switch legs and land with your feet in a precipitation ahead. Repeat and continue to move the legs. Try 10!
6. Reverence precipitation, but to show a little respect. When hit, step left behind right, bend your knees and lower your hips until your right thigh is almost parallel to the ground. Remember to keep your body straight and your hips square.
7. Skwa: Stand with feet parallel or turned out to be 15 degrees - whichever is better. Slowly start squat and hip and knee bent until your thighs are at least parallel the floor. Make sure your heel does not rise from the ground. Weigh in your heels to return to standing position.
8. Pistol squat: Maybe not require gun permits are required for this, but still there is no joke. Stand holding your arms out in front of the body, and increase your right leg, right ankle stretch and push your hips back. Then, lower your body, keep right shoulder rise again. Keep (fun with it), then the return to standing.
9. Finding ways to squat and jump: Ready to add some energy (and cardio!) To squat? Perform a regular SQUAT, but immediately went to her arms stretched out above his head. Task 15 reps, take a quick convalescent before the series next.
10. President squat pose: Stand with feet hip distance apart and squat until your thighs are parallel to the floor below, arms swing up. Stretch your legs and lift your right knee, left arm move out right knee. Return to position and repeat with the other side.
11. Step-Up: It's probably pretty obvious, but just in case - a step or give your right foot and place on a surface rise again. Step right leg up (do it for Channing!), Then the start again. Repeat with the aim of 10-12 repetitions on each side.
12. Single leg Deadlift: Start in a standing position with feet together. Raised right foot a little and down his arms and chest while raising your right leg behind your body. Keep your left knee slightly curved arms and get so close to the ground as possible. Rise your torso as you lower your right leg. Change legs.
13. Rise feet kwadrupèd: Starting with your hands and knees, keeping your back straight and core engaged. Raised left leg back, stopping when your feet hip-level and two thighs parallel to the floor. Balance as long as possible, then increase your right foot from the ground, squeeze buttocks, back and abdomino (trying to be funny here). Keep up to 10 seconds and then the switch legs.
14. Status calf raise: up slowly will rise from their fingers, keeping the knee straight and heel on the ground. Keep a short time, then the back down. Aaaand repetition. Try standing on something higher (like a step) through a series of movements.
No comments:
Post a Comment