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Eternal Dream - superseksi Hips

Borrow standing upright with one dumbbell in both hands, shoulders and legs straight, feet apart the width of the hips. Make a wide attacking forward with one foot, bend both knees so front and ankle to be in line and back to touch the ground with a raised heel. Bend skirt and steps forward with other leg. Do 60-10 of these attacks walking, turn and do the series 2-3. Recommended weight: 2-6 kg in each hand 2. Stand on one leg stand facing 30-40 cm wide bench or step with your left foot on it, with hands on waist. Shrinking both knees, repulsed by his right leg over right knee and lift the height of the hips. Hold, then lower the leg on the floor. Repeat 15-20 times before changing legs. Do 2-3 sets with each leg. 3. Shrub stand on one leg on the right foot with a slight knee and hands folded at the waist by the left leg straight outsource to you. With tight diaphragm stability fold right knee as you can. Then slowly push up to asian handicap tips starting position. 10-15 reps soccer tips change legs. Do 2-3 sets with each leg. 4. Side Stand attacked in a straight posture with legs stretched asian handicap tips paid legs slightly, with one paid asian handicap picks dumbbell in both hands. Make a wide attacking side with right leg (as the left remains straight), asian handicap picks so that your toes pointing forward. Alienating to the starting position and repeat. Perform 2-3 sets of 8-15 tipster soccer picks repetitions with each leg. Recommended weight: 2-4 kg 5. Lateral pull foot Attach cord to the left leg ankle. Hold the rod for support, relax on the right foot and gently fold the knee. With hips and shoulders tenseizpanatiya raised left foot ahead and outsource it to the left to move without the body. Return to start and repeat. Make two sets of 10-15 repetitions with each leg. Recommended weight: 2-6 kg 6. Raise legs lezheshkom Attach ankle weight to the left leg. Lie down on the right side, fold right and left leg straight. Firming skirt, lift left leg up and the height of hip twisting his ankle with his fingers to the asian handicap picks ceiling. Back fingers back and relax legs. Do 50-20 repetitions, then change legs. Perform 2-3 sets of each country. Recommended weight: 1.5 to 2 kg 7. Sloping bridge thighs Lie on your back with a fifth on tipster soccer picks the edge of the bench and slightly bent knees. With tight skirt lift your butt off the floor until your body forms a straight line from head to knees, muscles straining ischial throughout. Back and soccer tips repeat 15-20 times. Do 2-3 sets. For an extra challenge soccer tips you to leave the bench or dumbbell place from 10-15 kg on hips. 8. Feedback hiperekstenziya Lie face on a flat bench for hiperekstenziya so that your legs to hang to the floor in the form of V, and paid asian handicap picks Conclude hands. Tighten soccer tips the diaphragm and lift your legs asian handicap tips up to the hips, bringing them into the top section. Lower the back and paid asian handicap picks repeat them. 2-3 sets 10-15 reps. 9. Place the bench inclined extension 45 degrees against the machine Poulain. Tie cord to the soccer tips left leg, right kneel on the bench and lean body hanging by the front left leg. Without changing posture, tense abdominal muscles and press izpanatiya left leg behind paid asian handicap picks you. Egavete it 15-20 times, soccer tips change legs and repeat. Do 2-3 sets with asian handicap tips paid each foot. Recommended weight: 2-6 kg

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