HC “Izhstal”, cheerleaders, exercises for weight loss, secrets of an ideal figure, Izhevsk

Taking a position

Stand up straight. Hands – on the waist, legs – shoulder-width apart.

Doing the exercise

On exhalation – bend over to the right, on inhalation – take the starting position. On exhalation – bend over to the left, on inhalation – take the starting position.

Exercise duration

Start at 3 minutes. Professionals perform the exercise for 5 minutes or more. An ordinary gymnastic hoop can fix the result: just twist it for 20-30 minutes a day.

Taking a position

Lie on your back and relax. Place your hands along the body.

Doing the exercise

As you exhale, raise two straight legs. While inhaling, slowly lower it. The shoulders and tailbone should remain on the floor during the exercise. Breathing should not go astray.

Exercise duration

Ideally 108 times, but it’s better to start small.

Taking a position

Get on your knees, lean on straight arms, raise your legs.

Doing the exercise

As you exhale, bend your elbows (your elbows should “look” up). Get down as low as you can. While inhaling, straighten your arms. You can spread your elbows to the sides, then the pectoral muscle will be more involved.

Exercise duration

Cheerleaders do push-ups in descending order: 10 times – short rest, then 9 times – rest again, etc. You can take fewer times and add the load each time.

Taking a position

Lie on your back. Bend your legs at the knees. Make sure your feet are shoulder-width apart. The arms lie freely along the body or are tucked behind the head, the shoulders are relaxed.

Doing the exercise

As you exhale, lift your buttocks and hold this position for three seconds. While inhaling, slowly return to the starting position. But do not lie down completely: leave a small distance to the floor to get additional load on the abs.

Exercise duration

Start with 30 seconds – 1 minute. Professionals perform the exercise for 3 minutes.

Taking a position

Lie on your back. Bend one leg at the knee, straighten the other and lower it to the floor. Stand up on your elbows (your shoulders should not touch your ears!).

Doing the exercise

As you exhale, lift your straight leg up. The toe should look up and the leg should remain straight. While inhaling, slowly lower your leg, but do not put it on the floor, leave a small distance.

Exercise duration

Start with 20-25 times on one leg. When you get used to it and start increasing the load, you can add circular movements as you exhale.

Taking a position

Lie on your back, place your arms loosely along your body.

Doing the exercise

As you inhale, lift your straight legs up. As you exhale, slowly spread your legs to the sides (as far as the stretch will allow). Stretch your toes to keep your knees from bending. Further, while inhaling, bring your legs together, but so that there is a distance between them.

Exercise duration

Start with 30 seconds – 1 minute. Professionals perform the exercise for 3 minutes.

Taking a position

Find a comfortable point of support for your hands – a machine, a wall, a handrail. Stand up straight with your feet together.

Doing the exercise

As you exhale, take one leg to the side, the toe should look towards the support. While inhaling, lower your leg.

Exercise duration

Start with two or three sets of 20-25 times per leg. Take short breaks of a few seconds between sets.

Taking a position

Find a special stand or a convenient platform from the available items. Stand with your toes on the edge, keep your feet together.

Doing the exercise

As you exhale, raise your heels, while inhaling, lower them. Feel the muscles stretch. You can perform the exercise by changing feet.

Exercise duration

Start with 30 seconds – 1 minute. Professionals perform the exercise for 3 minutes.