Yoga instructor advised a set of exercises for a toned body

Yoga instructor Nadezhda Akhmetova advised a set of exercises for a toned body. Her words are reported by “Championship”.

Akhmetova suggested starting from the Chaturanga pose: take an emphasis lying down, then, bending your elbows, lower yourself to parallel with the floor and linger in this position for five seconds. After that, you need to move into the pose of a dog with a muzzle up. To do this, straighten your arms, lower your pelvis, tear your knees off the floor, and raise your head up. Hold for ten seconds. After that, through the half-fingers, go into the dog pose with the muzzle down and fix the position – the pelvis is raised up, the arms are fully extended, the back is straight, the legs are slightly bent – for ten seconds.

Then the specialist recommended doing two variations of the warrior pose. Starting position – legs are widely spaced, the right leg with the knee bent to a right angle stands in front and looks straight, the left is turned at an angle of 30 degrees. In the first version, the body is turned forward, straight arms are connected and raised up, the gaze is directed to the ceiling. In the second version, the body remains in the usual position, the arms are extended to the sides above the legs, the gaze is directed to the fingers of the right hand. In each position you need to linger for 20 seconds.

After that, Akhmetova advised to lower the right hand, put it next to the foot, and stretch the left hand upwards in a diagonal with the foot, also directing her gaze there. In this position, you need to stand for ten seconds. Then she suggested taking a table position for ten seconds: put your legs bent at the knee at a right angle, shoulder-width apart, rest on your outstretched arms, turn your palms to your feet, raise your pelvis to the level of your knees and shoulders, relax your head.

Further, the expert recommended doing the plow pose. To do this, from a prone position, lift your legs up, and then try to get them behind your head, holding them by the feet with your hands. After holding for ten seconds, slowly lower your legs. Finish the complex with shavasana – a pose lying on your back with legs slightly apart and hands with palms up.

Earlier, fitness expert Andrew Tracy spoke about the correct combination of exercises for pumping muscles. According to the expert, the simplest training scheme is to train the upper body separately from the lower one.