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Exercises with a chair for the hips

Hips and buttocks are considered the most problem areas for most women. Fight fat deposits In these places is difficult, but still possible. Really, you have to sweat! If you do not have the opportunity to attend the gym, you can train at home. And will help you an effective set of exercises, invented by a fitness trainer Nina Radzievskaya. Your main assistant in this sporting business is an ordinary chair with a backrest!

Each exercise should be performed 5-10 times at an intensive pace. This Cardio At home! Before you proceed, be sure to do a little workout and stretching. Include your favorite music - and to start, attention, march!

Exercises with a chair for slender hips and buttocks

  1. With support
    Taking hold of the back of the chair, start jumping, while the legs are spread out to the sides. At a rapid pace repeat the exercise 10 times.
  2. Exercise with a chair for the hips

  3. Quick mahi
    Holding on to the back of the chair, swing your foot back as far as possible, then take it to the side and lower it. Repeat 10 times. Do the same with the other leg.
  4. Exercise with a chair for the hips

  5. Sweeping flies
    You need to sit down and take the back of the chair. When you get up sharply, make a wide swing with your right foot back, while climbing the toe of your left foot. Then sit down again and make a swing to the side. Perform 10 repetitions for each of the legs.
  6. Exercise with a chair for the hips

  7. Gradual ascent
    For this exercise you need to keepBalance, so when performing, take the chair. Smoothly lift the bent leg and slowly straighten it to the side, with the sock pulling on itself. Hold in this position for about 10 seconds. Repeat 5-10 times with each leg.
  8. Exercise with a chair for the hips

  9. Side gun
    Turn around to the chair sideways. The foot of the right foot foot should be on its seat. Deeply crouch on your left leg, while straightening your arms in front of you. Do it 10 times and repeat the same for the other side.
  10. Exercise with a chair for the hips

  11. Sit-ups
    Stand sideways to the chair, and put a foot of your left foot on his back. Keep your back straight and do not sit down on your right foot 10 times. Repeat the exercise for the left foot.
  12. Exercise with a chair for the hips

  13. Stretching
    Take the back of the chair with your right hand, and the left -Grab the left foot. Try to straighten your foot to the side, and then back. In each position, hold for 5 seconds. Do the same stretching for the second leg.
  14. Exercise with a chair for the hips

  15. Mahi in slope
    Hold your hands on the seat of the chair and,Them, bend your legs. Straightening them and rising to the toe of the supporting leg, make 10 quick and deep swings back, and then to the side. Repeat for the second leg.
  16. Exercise with a chair for the hips

  17. Lunge
    Put your left foot on the seat, bending it slightlyIn the knee. Take hold of the backrest and stay in this position for 10 seconds. Straighten both feet and lean towards the right. Again fixing for 10 seconds. Repeat the exercise for each foot 5 times.
  18. Exercise with a chair for the hips

Practice regularly and enjoy the gradual, pleasant changes in your figure! this Complex of exercises - just a find for those who can not or do not want to attend expensive gyms, but will be happy to train at home.

Check on yourself and share The secret of slender legs with friends!

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