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Training & wellness in one: 6 yoga exercises for tight legs and a firm bottom
22.04.20 20:43

Relax, totally relax - but yoga can do much more! Many positions are great figure training. In addition to the stomach and arms, legs and buttocks are specially shaped.

For those who don't feel like sweaty, strenuous workouts, there are six yoga exercises here that ensure tight legs and firm buttocks. And not only that: while you hold the positions, you can relax wonderfully and leave everyday life behind.


The Eagle

В© iStock

Stand up straight, tense your stomach and shift your weight to your left leg. Bends the left leg a little with inhalation, loosens with the exhalation of the right leg and flips it over the left at the knee level. Slide your foot behind the calf so that you can hold the position well. Tries to get as deep as possible, pushing the butt back. With the next inhalation, raise your arms at shoulder level. With the exhalation, you push the right forearm in front of the left and swallow them up.

Hold for 5 seconds, 3 repetitions

The chair pose with rotation

В© iStock

Stand up straight, tighten your stomach. Breathe in and raise your arms straight up. With the next exhalation, you go deep into your knees, pushing your butt back as if you were sitting on a chair. Breathe in and take your hands in prayer over your chest. As you exhale, turn your upper body to the left, your left upper arm is on the outside of your right knee esteroides en espana.

Hold for 5 seconds, then switch sides, 3 repetitions each

The goddess

В© iStock

Stand upright with your legs wide open. Take a deep breath, exhale and bend your knees deep. Make sure that the knees point outwards and are above the ankles. The next time you breathe in, your arms are bent at shoulder height. The fingertips point to the sky.

Hold for 5 seconds, 3 repetitions

The warrior 2

В© iStock

Stand up straight with your legs wide open, tightly tensing your stomach. The left foot points outwards, the right one remains straight. Make sure your hips stay straight. Breathe in and raise your arms a little higher than shoulder height, then let them down to shoulder height as you exhale. With the inhalation, you turn the upper body to the left and bend the left leg deeply. The right one stays straight.

Hold for 5 seconds, then switch sides, 3 repetitions each

The warrior 3

В© iStock

Stand upright with your legs closed. The belly is tight. Shift the weight to the left leg and look for a point diagonally in front of you on the floor that you are focusing on. When you breathe in, you bend your upper body forward with your arms straight and detach your right leg from the floor. Try to raise it to the waist, arms, back, and legs should line up. The tip of the foot points to the floor.

Hold for 5 seconds, then switch sides, 3 repetitions each

The triangle© iStock

Stand up straight with your legs open a little more than your hips, your stomach is tense. Push the left foot outwards, the right one remains straight. Breathe in and raise your arms at shoulder level. The palms face down. With the exhalation, you bend your upper body deep to the left. The left-hand slides along the left leg, the right arm is stretched upwards. The back should be straight. Look at the middle finger of the right hand.

Hold for 5 seconds, then switch sides, 3 repetitions each