We pump buttocks and side press
1 way
Take the elastic and put it on your feet, just below the knee. Then stand on the elbow of the right or left hand, with which you decide to start the exercise, and begin to take the knee to the side, and keep the second leg in a bent position, leaning on the knee. This exercise pumps the lateral muscles of the press, thighs, and buttocks very well. Repeat the exercise 15 times in 3 sets.
2 way
This method is more effective, but also more difficult. You need to leave the gum in the same place, but you need to change the rack. Now you become in the usual horizontal bar, and then in the jump you start to spread your legs to the sides, as indicated in the animation. Repeat the exercise 10 times in 3 sets.
We pump the press and the inside of the hips
1 way
Lie on your back, bend your knees and put on an elastic band just below the knee. Then lift the pelvis, and do not tear off the feet from the floor. The exercise should be repeated 10 times in 3 sets.
2 way
Stay in the same position as in the above method. Connect the feet together and begin to slightly raise the pelvis and at the same time spread the knees to the sides. Such an exercise should be done 12-15 times in 3 sets.
Pumping arms and pectoral muscles
1 way
Begin the exercise from any leg. You need to kneel, and hook the elastic on the foot of the second leg, which you put in focus. After, with the opposite hand, begin to stretch the elastic, trying to make movements along the body. We repeat the exercise 10 times in three approaches, not forgetting to change arms and legs.
2 way
Take the gum behind your back, as if you wash your back with a long washcloth. And start stretching it with one hand, thereby pumping the triceps. We repeat the exercise 15 times for each arm in 3 sets.
3 way
Gum should be put on hands in the elbows. Stand upright, straighten your back and spread your arms to the sides, while bringing the shoulder blades. We repeat the exercise 12 times in 3 sets.
We pump our arms, abs, legs and back
1 way
You need to stand in a horizontal bar, and place the gum on the wrists. Then we begin to slowly push up from the floor, moving smoothly from one side to the other.
2 way
Gum should be put on your elbows and get on all fours. Start moving to the side, try to keep your back straight, and keep your feet upright so that your toes rest on the floor. You should not touch the floor with your knees, so move slowly but surely. The exercise is repeated 10-15 times in 3 sets.
