The spinning (in the gym, high intensity aerobics class musical bike) is one of the best cardio workout, which simultaneously develops the body and mind, the mental abilities and endurance.
The gel-spinning, or be burned 700-800 calories in an hour, much of which is carbohydrate. Spinning Workout >
Trunk lift: Lie on your stomach on the ground, hands key suit and placed it in our front.
We lift our chests and hips off the ground, tightened feet into the ground.
1-2 seconds to keep the air in the upper body, and then slowly returning it to the ground. Pocket stretch: Lie on your stomach on the floor, place the buttocks.
When raising the upper body, our hands reach into the buttocks located imaginary pocket.
Hold for 1-2 seconds in the air in the upper body, then slowly lower back.
Rupees: Lie on your stomach on the floor, hips against the ground. And put your hands in the movement through the soil let's head.
Raised in our tribe, our arms side to roll it out and then bring back your head and slowly lower back to the upper body to the ground.
Opposite page (1): Lying on your stomach on the floor hips and clamped both hands to roll it out in advance.
Raise your arms to the right and left foot; keep the air a little bit, and then slowly returning it to the ground. Then, the left arms and right leg raised at a time.