American Tony Horton (Tony Horton) created a revolutionary fitness program, the main principle of which is the constant “switching” during training. “Your muscles don’t have to know what will happen to them the next second,” says Tony. WDay.ru talks about six exercises from the arsenal of a specialist that will help to tidy up the hips, abs and buttocks.
Exercises for the hips and abdomen
This exercise strengthens your abs, back, arms and shoulders.
Start with a housestand with palms and feet on the floor, buttocks up (arms and legs should form an inverted V). Throw your body down, bending over and leaning on your hands, but without touching the floor with your feet (only with the toes of your feet) – as shown in the photo. The back should be straight, the chin should look up. Return to starting position. Repeat the exercise 10 times.
Helps to strengthen the muscles of the thighs, glutes, abs and shoulders, as well as calves.
Stand on tiptoe with your feet together. Continuing to remain on the tips of your feet, lunge forward with your left leg, while stretching your straight arms up and forward (see photo). Your arms and back should form a straight line. Go back and lunge with your right foot. Repeat the exercise 20 times.
This fun exercise strengthens your obliques, as well as your glutes, thighs, and shoulders.
Place your feet shoulder-width apart, spread your arms to the sides (elbows bent, palms facing forward). Swing your left leg sideways – as high as you can – and at the same time bend your torso to the left (as shown in the photo). As soon as the left leg is on the floor, repeat the same with the right leg, and bend over to the right. Continuously changing sides, do the exercise for one minute.
This exercise, which makes you feel like a huge banana, will help strengthen your back and abs.
Lie on your back with your hands on the floor, over your head. At the same time, lift all limbs and head (as shown in the photo) and remain in this position for 10-15 seconds. Roll onto your stomach, keeping your arms and legs in the air, and freeze again for 10-15 seconds. Return to starting position. Repeat the exercise 20 times.
Exercise helps to strengthen the muscles in your thighs, glutes, and abs.
Turn the chair back towards you and stand beside it, feet shoulder-width apart. Keep your elbows bent and your palms clenched into fists. Bending your left knee slightly, swing your right leg over the back of the chair (as shown in the photo), place it on the floor, and then, in the same way, return it back. Change your leg by swinging your left. Do the exercise without pauses for one minute.
Exercise strengthens the triceps and chest muscles.
Lie on your right side with your legs straight and slightly apart. Place your left hand on the floor in front of you and bend it at the elbow. Hide your right hand on your chest. Push off the floor with your left hand (as shown in the photo) and try to straighten it as much as possible. Your torso should be lifted off the floor by the muscles in your arm, not your abs. Repeat the exercise 15 times on each side.