Fitness and Sports

Simple exercises to remove the side.

Simple exercises to remove the side

1. Movement of the body from side to side
Muscle Groups: obliques
Technique performance: Stand with your feet shoulder width apart. Hands can be on the waist or raised to shoulder height (depending on your training). The hips remain stationary. Move to the right shoulder, pull them housing. Then return to the starting position. Perform 10 times on each side.

2. Tilt the lifting knee
Muscle Groups: obliques, thighs and buttocks
Technique performance: Stand with your feet wide apart. Bend your knees and squat up to the level of the chair, hands linked with the castle and are in the right thigh. Straightened, describing a semicircle through the left hand side so that they were above the head (it turns out that you describe a semicircle hands). Leg raises to hip level. Do 10-15 times for each leg.

3. "Bike"
Muscle Groups: obliques and hips
Technique: Lie on the floor. Hands behind head, legs bent at the knees and raised. We are drawn right elbow to the left knee and vice versa. So we must do 20 to 30 times.

4. Side ups
Muscle Groups: obliques and hips
Technique performance:
4.1 Lie on your right side and slide right arm behind your head. Expand the shoulders so that you can see the ceiling. Start doing upgrades. Make 15 times on each side.
4.2 This exercise can be modified, and get a second. Lie on your right side. The right hand is in front of you, the left - behind his head. Simultaneously raise legs and make the body lean to the left so as to obtain a kind of horseshoe. Repeat 10 times on each side.
4.3 and the latest version of the side lifts. Lie on your right side. Support will be the right elbow. The left arm along the body. Raise the trunk so as to obtain a straight line. You will have two points of support - elbow and the outer side of the foot. Instead, you can rely on the elbow straight arm. It all depends on your level of fitness. Climb as 7-10 times.

These are simple exercises to clear your hips. Despite its apparent simplicity, they are perfectly working on the necessary muscle groups. Do not forget a good warm up before you start doing

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