Guide
1
Stand up straight, set foot shoulder width apart, hands put on hips.With an exhalation move the entire weight on his right leg, bend the knee and crouch down.Buttocks stoop to, as long as the hip, right leg not be parallel to the floor.Hands pull forward, his fingers locked in the castle.Pruzhinte on the right foot up - down for 1 minute.On a breath accept the original position.With the next exhalation, repeat the exercise on the left leg.Every 1-2 weeks, try to lengthen the exposure time of the power for 5-10 seconds.
2
Starting position is the same as in the first exercise.Exhale legs bend at the knees, pull the coccyx back as much as possible, pull the arms forward, do sit-ups, lock the position of the fe
et on the level where the hips will be parallel to the floor.Hold the position for 5 seconds, then take a breath to its original position.Repeat the exercise 15-20 times.
3
Lie on your right side, place the hands on the floor as you are comfortable.As you inhale, lift your left leg up, send the sock.Do springy up and down movement for 1 minute.Repeat on the right foot.From the same starting position do the following exercise.Take the left leg back, bend it at the knee and place the foot on the floor behind your right foot.Lift your right leg up through internal thigh muscles, and do springing motion for 1-2 minutes.On the inhale, relax the leg.Make exercise left foot, turned over to the other side.
4
Sit on the floor, legs bend at the knees, feet, connect and tighten as much as possible closer to the groin, palms put on their knees.With an exhalation, push hands and knees trying to drop as low as possible.At the same time try to make opposition to the knees, trying to pick them up off the floor and connect.Continue the exercise for 1-2 minutes.