Body Rock motivation

Video "Funny Motivation"

...more

Body Rock

Slender legs for a week.

There is a fitness program for the feet, allowing them to make a slim 7 days.

1. Face the narrow side of the open door and grab the handles on both sides. Put yourself behind a low bench. Slowly begin to consider: 1,2,3 ... and so on until 10. Then scroll down to the point where you touch a bench (you can not sit down and it; just enough to touch). Before starting to rise again count to 10. Repeat the exercise for 100 seconds.

2. Lie on your side, bending the lower leg at the knee and resting his hand on the opposite sex. Second hand supports the head. Counting to 10, lift the top leg 80 degrees from the floor. Before you start to lower it again count to 10. Follow for 100 seconds on each leg.

3. Fix the weighting of 0.5 kg in one leg and stand up straight. Bending down and forward, rest your hands in 30-cm bench or other support, located in front of you. Count to 10, lift up with heavier, bending it at the knee, and then lower it. Follow for 100 seconds on each leg.

4. Facing the wall, beneath the feet rolled roller towel. Leaning against the wall hands, count to 10 and stand on your toes so that your heels touch towels. Again count to 10, and then return to starting position.

Regularly performing these exercises, you will gain slender legs.

...more

Body Rock

14 minutes a day, and buttocks are the ideal

1. Squat (3 min). Feet shoulder width apart, the emphasis on the heels, back straight. Slowly sit on 4 counts, also slow to get up. Perform without stopping for a minute. Then stay in the squat for half a minute, not rising, perform pulse springy movement still half a minute. Legs spread wide, and perform the same movement for one more minute.

2. Side impact (2 min.) Get on all fours, take one straight leg to the side at hip level and make it move forward, towards the head as possible, and held for 10 seconds. To make the same movement back. Perform for 2 minutes each leg.

3. Lunges (3 min.) Step right foot forward and bend it. Left straight, laid back. Torso upright. Hands on hips. Slowly, on 4 counts, lower your left knee to the floor. Also slowly return to starting position. Right knee is not moving forward. Perform 2 minutes. Then bend the left leg halfway down and hold for half a minute. Another half a minute to perform pulse springy movement. Repeat the same with the left foot forward

4. Board (1 min.) Stand up hands on the floor. Arms extended and the body creates one line. Stay in that position, strongly plunging stomach.

...more