Squat + Jump
Become straight, the back is smooth. Legs shoulder-width.
Make squat-knee and sock look one way, take the pelvis back. Hips are parallel to the floor.
Straighten, but do not unbend all the knees. Make a partial replay of the squat-sit not to the end. Keep the case upright.
Jump of this provision. Repeat the exercise for 45 seconds.Lunge to the side + Max foot
Get straight, legs shoulder-width. Lock your hands in front of you.
Make a lunge with your left foot aside. Knee and Sock look in one direction. The knee does not go beyond the sock line. Do not forget to keep a flat back.
Return the left leg to the starting position and immediately lift to the side and upward. Make 16 reps on each leg.Jumping + lunges
Become straight, the back is smooth, legs on width of shoulders.
Jump forward and immediately take a lunge with one foot forward-the knee does not go beyond the line of the sock, the angle in the lap-90 degrees. Turn the leg back and take the other leg.
Jump back and make poocherjodnye attacks back.
All this exercise is counted at one time. Make 6 — 10 reps.Squat + Kick
Become straight, the back is smooth, legs on width of shoulders.
Make squat-knee and sock look one way, take the pelvis back.
Straighten and make a kick forward. The punch goes through the knee. Do not round the chassis.
Sit down again and make a kick with another leg. Perform the exercise within a minute.Plié with heel lifting
This exercise is useful for those who run and constantly walking on heels.
Move your legs wide, and take your socks out. Get down in the plié-make squat, knees move towards the socks.
Once you're down, raise your heels. Hold in this position for a few seconds and lower your heels. Then lift again. Keep doing that for two minutes.