Exercise for weight loss at the wall

Basic exercises at the wall

For this set of exercises is necessary free of wall decorations and furniture. If the interior of the permits, this set of exercises can be your favorite, unnecessarily it is not too heavy to perform and does not require much space.But first, it is desirable to do some stretching exercises . When razomnetsya can start to perform exercises at the wall .

1. Stand facing the wall. Legs are at some distance from her, his hands outstretched hands against the wall. Bending and straightening the arms, pressing against the wall so that the back was always straight. This exercise strengthens the muscles of the arms, legs, chest, back, neck and abdomen.

2. Exercise is carried out similarly to the first, but the push-ups performed alternately with each hand. This exercise gives a greater load on the muscles than the last.

3. Now therefore stand against the wall, as if completely "stick" his body to her. The legs move a certain distance from the wall. Try to pull back from the wall, moving the focus back on his head. This exercise is useful for those who have weakened back muscles and have pains in the neck.

4. The back is "glued" to the wall, his legs pushed back some distance. Produce like slipping, sliding down the wall and down into a sitting position without falling to the floor. The angle between the hip and thigh should be straight. The same situation as long as possible. Some manage to stay in a sitting position up to 1.5 minutes.

5. Again turn to face the wall, feet together. Raise your right hand at first, trying to touch your fingertips to the wall as high as possible, then left, and then do the movement with both hands. This exercise strengthens the muscles of the back and helps to stretch the spine.

6. Stay in the position facing the wall, lean your hands against the wall, alternately throw his right and left leg.

7. Turn to face the wall, lean on her hands. Alternately throw back with the force of the right and left leg. This exercise strengthens the muscles of the abdomen and thighs.

8. Become his back to the wall and hug her tightly, so that there are no gaps. Exhale, pull your belly, tighten your back muscles and hold your breath as much as you can, then exhale the air jerky, gradually relaxing the muscles of the body. Relax and repeat.

9. Take a small podstavochki or you can take a thick book and put it at a distance of 40 cm from the wall. Stand with your back to the wall, the book socks, heels sag. Lean back against the wall to steady himself. Go up on your toes and lower yourself until your heels touch the floor while. Repeat all over again. Toes all the time placed on the book.

10. Stand facing the wall. With the power of lean on her hands. Bend the right leg first, pulling his knee to the stomach, then left.

11. Stand facing the wall, hands on the wall. Go up on your toes, shifting his weight on them, then fall, repeat several times.

12. Stand up straight, facing the wall, some distance from it. Lift the leg and place your feet on the wall. Lean forward, hands clasped ankles, face, touch the knee. Lower the leg, lift your head and straighten. Do this exercise alternately left and right foot.

13. Lie on your back, pull. Bend your knees, put your feet on the wall. As high as possible "cross the" feet on the wall and straighten the body, raising his hands buttocks.

14. Lie on your back and start doing your feet "scissors". Wall as it helps to keep the foot at a certain height, prevents them from falling. Exercise great effect on the abdominal muscles, back, neck, legs, spine. Repeat the exercise 10 times.

This gymnastics takes 10 - 15 minutes.