Complex and long workouts quickly bother, but the result is not visible. Why spend hours on separate exercises, because you can do one thing that “pumps” everything at once, It will replace half an hour of ordinary gymnastics, wake the body and give a result in a couple of weeks. Add this universal exercise from the Panfilova/Fitness TG channel fitness expert-it starts the functioning of all muscles, burns excess and quickly transforms the body. A flat stomach, rounded buttocks and a light gait are not a dream, but a reality, if you choose the same, the right exercise.
How to do an exercise
1. Stand straight – legs shoulder -width apart, hands are freely lowered.
2. Reach up – raise your hands, stretch the spine, feel how the shoulders straighten.
3. Squares with stretching:
- Get in a deep squat, taking the pelvis back, your knees do not go beyond the line of socks.
- Hand over the floor parallel to the floor, the shoulders are lowered, the back is flat.
4. Rise and “traction” to the chest. Rising from the squat, pull one knee to the chest, grab it with both hands (or one, if convenient).
- Easy balancing on one leg includes cortex (press) muscles and improves coordination.
5. Return to the starting position – again go down to the squat, and at the output, pull another knee to your chest.
Repeat the cycle 10-12 times on each leg. The movements are smooth, without jerks, do not rush, work at your pace.
The movement heats up blood, charges with energy in the morning and is suitable for any level of preparation. If you do daily, after 2 weeks the body will become noticeably stronger, and the press and the buttocks will pull up.
Council from the coach:
Follow your breath – inhale when squatting, exhale when lifting the knee. For a greater load, you can make 2-3 circles without rest.
What is the secret
- The press – the stomach is retracted, it leaves sagging.
- Buttocks – pulled up, a rounded shape is formed.
- The hips – become stronger, the “ears” disappear.
- Back – the muscle corset is strengthened, stooping disappears.
- Shoulders and arms – hanging “wings” leave, tone and lightness appear.
Important: if there are problems with joints or knee pain, consult your doctor.
Important: this information is not a replacement for a doctor’s consultation. The body's reaction to changes in sports can depend on individual physiological characteristics, genetic predisposition and state of health. Before starting changes in training, it is recommended to consult a dietitian or attending physician to ensure the safety and effectiveness of the selected measures.
