Spring exercise for staying slimming.

 Take it and use right away, thus summer you will meet with the best figure.

Dumbbells  take on 1.5-2 kg, complex doing for three times/week, with rest for day in two weeks add on three repeats for every exercise. 

Warm-up.  Doing a few deep breaths in, and breathes out, walk on toes, slowly increase temp, transfer to march, you can actively    to   dance with music for 7-10 min.

For graceful hands.

 1. Legs are on the shoulders' width, knees are slightly to bend, dumbbells in hands, elbows press to the body, and not move with elbows bend and bend out pre shoulders on 4–8 times.

2. Lie on the side, raise dumbbells with straight hand on 8–10 times, repeat it on other side.

3. Stay, incline /corpus parallelly for the floor/, and separate straight hands with dumbbells in sides, repeat are 8–10 times.

4. Think about, that enemy before you, and box with dumbbells for 2-4 min.

For strong buttocks.

1. Lunges. Stand up and lunge wight leg straight is, moved back, leaning is on the toe. Low knee of right leg down, not touching floor , corpus straight, doing are 4–8 lunges, repeat with other leg.

2. Squats. Take dumbbells, legs are on the shoulders' width, squat, slightly move back buttocks, like on the staying back of a chair, raising transfer body weight on the heels, toes are not moving, repeat are 8–10 times.

For posture.

Useful pulling with hands up, and to the front, bending back, doing light squats with straight spine, walk with book on the head, connect hands behind a spine in lock.

By Matusevich, instructor for healing physical culture.