Advanced Training

The good thing about exercise is that thet have no limit! Always be more complex and vary according to your own abilities and desires. And if you're not a fan of the hall, with its weight can achieve miracles.
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Coach Jonathan Angeli offers you a 30-minute workout that you need comfortable clothing and nothing more.

Specialist warns that before embarking on this exercise, you should have at least a year, serious physical training. Do not play them if you have any injuries and injuries and nice warm you be cardio - for example, 5 minutes far jogging and 10 minutes dynamic stretching.

Here they are:

Attacks with a jump

Bring one leg up, squatting, so the knee to get a foot before the ground. The back is straight and the torso too. Then return to the starting position, hop with hands upraised and change legs.

The exercise is performed  3x 10-15 reps per leg.

Bridge on one leg

Lie on the floor. Bend your knees so that your feet are glued to the ground. Lift your butt and back and peel off one leg from the floor by lifting it with a heavy knee. Return to starting position and repeat with the other leg. 

The exercise is performed 3x 10-15 reps per leg.

Planck-star

 
Stand on one side with the feet glued to each other and extended support arm. Gradually lift the other leg up and not touching the ground in the same direction.

Return to starting position and repeat with the other leg.

The exercise is performed 3x 10-15 reps per leg.




Pushups upside down

 

This exercise is really a master! If you can not balance your body, use the wall for support. As your back builds on it. Body should be upright.

Exercise is performed 3 times for 10-15 repetitions.



 
Squats with a twist

 

There's nothing complicated. Just when you straight the body after squat bounce up turning sideways.

Exercise is performed 3 times for 10-15 repetitions.



Planck-balance

Planck is among the best exercises for abs, long as it is performed correctly. It tightens the waist, shoulders, and even thighs. In this case, it is more difficult to imple one pivot arm forward and lifting the opposite leg up.

The exercise is performed 3 times while holding 30 seconds raised limbs.


Feedback press

Lie on your stomach. Stretch your arms and legs and start bending your spine in the opposite arc by lifting both upper and lower body.

Exercise is performed 3 times for 10-15 repetitions.


 
Pushups with clapping

You must have really strong hands to do this exercise. The idea is simple pushup to push up to be able to clap your hands and still fall on palms.

Exercise is performed 3 times for 10-15 repetitions.