Female cheerleaders from the main team of the support group of HC “Avangard” showed a set of exercises for an ideal figure, and the coach Svetlana Mordvinova told how to perform them correctly.
Exercises should start with a warm-up.
Before doing exercises for any specific muscle group, you need to warm up. Therefore, we perform a general warm-up exercise. Stand up straight with your feet together and your arms at your sides. Then make an emphasis by sitting down, touching the floor with your hands. Then the emphasis is lying (as before the push-up), then again the emphasis is sitting down and straightening up with a jump, while spreading your legs shoulder-width apart and making a clap over your head with outstretched arms.
Important: while lying down, watch the position of the body – it should be stretched out in one straight line (keep the press and butt).
The leg bent at the knee must be raised above the level of 90 degrees
This exercise will help to tighten the muscles of the buttocks and make the buttocks perfectly shaped. Starting position: get on all fours. First, raise the right leg bent at the knee to a level above 90 degrees. Then we do not unbend, lower the leg down, while trying not to touch the floor. We do the same with the other leg.
Important: when you raise your legs, make sure that not only the thigh and lower leg form a right angle between them, but the sock is also at a 90 degree angle. In this position, the muscles work most efficiently.
Do not touch the floor with your knee during lunges.
Beautiful legs always attract attention and look spectacular. There is a simple exercise – lunges, which will make your legs slim and your figure fit. Starting position – a straight stand on two legs, hands on the belt, feet shoulder-width apart. First, we lunge with our right foot forward, then we push off with this leg and return to the starting position. We do the same for the second leg.
Important: Make sure that your shin and thigh form a 90-degree angle during the lunge.
When push-ups, try to go down as low as possible.
A girl with beautiful and toned breasts cannot but attract the attention of the opposite sex. The simplest and most accessible exercise is push-ups from the floor. Lie on the floor and place your arms so that your hands are directly under your shoulders and your legs are slightly apart. We begin to do push-ups, observing the correct position of the head. It should be on the same straight line with the whole body, that is, you do not need to look forward.
Important: during this exercise, the elbows should be bent to 90 degrees, and the chest should practically touch the floor.
This is not an easy exercise. But it is very effective!
To keep the stomach flat, you need to work on the press – pump up its upper and lower muscles. There is a very effective exercise called the fold. Starting position – lying on the floor on your back. Socks are extended, arms up above the head. Raise your shoulders and legs at the same time and reach the “corner” position. Then we unbend in the same way and lower our arms and legs to the floor.
Important: each of these exercises must be performed at least 25 times, only then they will have the proper effect!
Exercises showed: Alisa Penchukova, Anastasia Volkova, Mila Anosova, Daria Karimova, Yulia Minenkova.
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