2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44
A test for your endurance and a good load on your muscles.
Six exercises from Adidas trainer from Australia Tanya Poppett (Tanya Poppett) will work well on the hips and buttocks, strengthen the abs and shoulders. The complex consists of three parts, two exercises each. It must be performed in the form of a ladder: start with one repetition, then add one more each time, and so on until you reach 10.
If an exercise is performed on one side, such as side lunges, two reps are counted at one time. That is, in the first approach you will make two lunges, in the second - four, and so on until you reach 20.
First part (5 minutes):
- Turns to the side with leg extension.
- Side lunges.
Second part (4 minutes):
- Leap to the hands in a lying position.
- Squats.
Third part (4 minutes):
- Press fold.
- Glute bridge.
Exercise without rest between sets. Tanya offers to meet a certain time, but if your preparation does not allow you to do this, do it at your own pace. The main thing is to finish the required number of repetitions.
Rest one minute between parts.
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