step, muscles, platform, leg, hip, step platform with photos 1. Footsteps on the stairs. Step onto the platform first, right foot, then left, and then go down, just walking at first right and then left. Keep a clear rhythm, the exercise fit exactly four beats of your heart. This is called the basic step. Even if you're just treading step within an hour, get rid of about 400 calories. One can thus raise your arms forward and sideways - frighten shoulder girdle. 2.
Falls in the hand. Now, attacks. Come to the platform side. At the "time" - a step, the center tap, pushing his left foot on the floor. On "two" - do swing with his left hand behind your head.
On "three" - drops his hand and "four" - Return to starting position. Repeat 15 times on each side of tap dance, and will be the buttocks, obliques and back muscles press. 3. Task of thought. Now frighten glutes, back and thigh. As usual, on four counts do the following: on account of "time" Step by step the right foot, on account of "two" lift and pull back the left, at the expense of the "three" lower it back and at the expense of "four" Step back to the floor. Then do the same with the other leg. 4. Loin problem. Hips - a place that is most difficult to bring into form. To defeat the pernicious nature, and to strengthen the outer and front thighs, perform swing to the side. Technique is the same as in the previous exercise. On account of "time" step Right on the platform at the expense of "two," raise your left leg and pulls to the side at the expense of the "three" and lowered at the expense of "four" go back to its original position. Then run all the same with the other leg. 5. Complex version. To strengthen the back thighs, buttocks, abs and back muscles, take a stick and a gymnastic accept this position: stand with one foot on the floor and the second put the center of the step class and carried on her weight. Now start to bend the supporting leg during This body tilting forward, and straighten the leg back, straightening up. The back of this should remain flat and the center of gravity - to be standing on the degree of the support leg. SOURCE: Step, step by step with photos
Falls in the hand. Now, attacks. Come to the platform side. At the "time" - a step, the center tap, pushing his left foot on the floor. On "two" - do swing with his left hand behind your head.
On "three" - drops his hand and "four" - Return to starting position. Repeat 15 times on each side of tap dance, and will be the buttocks, obliques and back muscles press. 3. Task of thought. Now frighten glutes, back and thigh. As usual, on four counts do the following: on account of "time" Step by step the right foot, on account of "two" lift and pull back the left, at the expense of the "three" lower it back and at the expense of "four" Step back to the floor. Then do the same with the other leg. 4. Loin problem. Hips - a place that is most difficult to bring into form. To defeat the pernicious nature, and to strengthen the outer and front thighs, perform swing to the side. Technique is the same as in the previous exercise. On account of "time" step Right on the platform at the expense of "two," raise your left leg and pulls to the side at the expense of the "three" and lowered at the expense of "four" go back to its original position. Then run all the same with the other leg. 5. Complex version. To strengthen the back thighs, buttocks, abs and back muscles, take a stick and a gymnastic accept this position: stand with one foot on the floor and the second put the center of the step class and carried on her weight. Now start to bend the supporting leg during This body tilting forward, and straighten the leg back, straightening up. The back of this should remain flat and the center of gravity - to be standing on the degree of the support leg. SOURCE: Step, step by step with photos
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