Prime X Factor The first - for 30 seconds, the second one - for the maximum time. Excessive chair You can proceed to greater complicated sporting events when it becomes possible to effortlessly “sit down on a chair”, carry out a “swimmer” for two mins, make a “bridge” 50, and a “metronome” 20 instances. The second block consists of squats, lunges with slopes, and a “horse”. Squats The preliminary function is standing, legs apart shoulder width aside. Perform a squat in order that the line of the pelvis drops under the knees, do not tear the heels off the ground. Perform sets of 15-sixteen repetitions, the 1/3 method is the most possible variety of times. Similar squats, with feet pressed to the ground, are powerful and useful for the calf muscle groups. Lunges with slopes Become degree, fingers down and maintain dumbbells. The left leg steps ahead, half-squatting with that leg. Tilt ahead, again directly, decrease your hands to the floor. Return to starting position. Repetition for the proper foot. Perform 3 to four sets of 20 repetitions, with a destroy of 3 mins. Lunges with slopes "Horse" The starting stance is on the elbows and knees, one leg is raised 10 cm. Raise this foot even higher, linger and decrease to the initial role (no longer at the floor, but 10 cm from it). Perform the maximum number of lifts in 3 units for each decrease limb, with a break of two minutes. To whole the exercising, you can do the exercising "chair" from the previous block. The third sports unit includes: lunges, lunges to the side with a jump, "one-manner bridge", push-united stateswith one leg. For starters, you may perform traditional squats (as within the preceding block). Lunges Start: stand immediately, hands at the belt. Step forward with one foot, bend this foot, its thigh ought to be parallel to the floor. Without pauses, return to the beginning position. Repeat for the second one lower limb. Perform 10 lunges for each leg. Lunges to the aspect with a leap.