Morning. Saturday. Bed. Training. The distance between the last – is like from home to the moon. But if conscience can still agree, take someone who got up early and is waiting for you – unworthy of decent girl act. Nothing is more motivating to overcome itself as training partner, research shows.
Scientists claim that synchronous physical activity increases the release of endorphins.
Thus, 80% of women is much easier to stick to a regular schedule and activities laid out in full when near them loyal fellow traveler. What is even more interesting: the scientists from the University of Pittsburgh found that women who train for a couple with a friend, take off a third more weight loss than those who swings alone. We could not leave such valuable information without attention.
So we offer you a special set of steamy workout Yontts Shannon, co-owner of the club True North Fitness & Health in California, which, by the way, she always tries to deal with her husband. So you take her friend, a colleague, a neighbor in the stairwell or any other single-minded lady and her Mani (but you can of it) to the gym. Here’s what you need to do there. First – two approaches Exercise 1 (rest in between – 60 seconds).
Then – Exercise 2-6 in a circle, without interruption, for 10-12 repetitions each. Next rest 60 seconds and go another three-circle. Complete training exercises one approach 7.
Throws medbola the floor
Stand within two or three meters from each other. You’re holding the ball in his hands straight above the head (A).
Straining the muscles of the abdomen and not bending arms, with the power to throw the ball in the direction of the floor down and forward (B). Strike to be adjusted so that medbol once bounced off the floor and into the hands of a girlfriend.
After catching the ball (C), it should immediately raise it above his head and repeat the movement in the opposite direction. Give in to each other as quickly as possible within 1-2 minutes.
High five!
Get down on your hands, face each other (A). Synchronously stand on the forearm – first on one, then on the other (B).
In the same order, return to the starting position and slap each other on the right hand (C).
This is one repetition. In a further change, “cotton” and keep their hands to alternate.
Rod King with medbolom
Stand with one foot on each, facing each other at a distance of one or two steps. You’re holding the ball with a direct descended in front of his hands.
Synchronously bend and sit down: you should try to maximize medbol low down to the floor without rounding the back (A). Without leaving this position, the ball rolling girlfriend (B).
Both stand up to the starting position. Duplicate movement to the ball back to you.
This is one repetition. Make six first on one foot, then – on the other.
While the girlfriend keeps the bar, dropping to arms and not caving in at the waist, you’re lying on your back, to put right straight leg ankle on her back and bend your left and closer to the shoulder (A).
Then you have to raise your pelvis up to bring the body in line with the right foot (B).
Returning to the starting position, do another 11 reps, and then continue the same with the other leg.
Then you change places. If it is difficult to hold the bar, you can get up on my knees.
Push-pull
Take two shock absorbers and stand as shown in the picture: a friend is holding the handle in the chest, arms bent at the sides of the case, and you hold the machine in direct hands. Move away from each other to shock tightly strained (A).
Next girlfriend to take a step forward, squeezing the rubber itself and turning the palms down, and you at the same time you pull the shock to itself, with the power of reducing the blade (B).
Return to the starting position – this is one repetition. Swapped with each set.
Semi Squat
Stand facing each other, holding hands in straight at the sides of a well-strung shock absorbers, palms facing back. Synchronously pull the pelvis back and drop down into a squat (A).
Building on the floor with his heels, go back to the original position (B) and repeat.
Despite the fact that the hands, at first glance, little work, back muscles, triceps and shoulders get their load. You try – you’ll know.
Team Burpee
Guess number of repetitions (ideally not less than 100 or even 200). Next you stand up straight with your feet hip-width apart, arms at your sides (A).
Sit down on his haunches and lean his hands on the floor (B). Quickly otprygni-ups (C).
Repeating the motion in reverse order, return to the starting position. Your goal – to make the maximum number of repetitions in a row without distorting techniques.
When the latter becomes impossible, the girlfriend has to come to the aid and continue to exercise while you nap. Set off on the approach you will get only if both conceived initially typed number.