Beautiful hands, breast and bearing in only 10 minutes a day!  See details »

 
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  • 00:00: Hello my name is Alina per meter It is one of the 5 unique training I designed for women dieters today I have tell and show how make our hands beautiful chest tightened posture is assured It will be easy These workouts will take you have no more than 10 minutes
  • 00:30: in a day does not require special physical training but results will be phenomenal I I guarantee you I remind you that before starting an exercise need to do I workout He showed in previous series think about what markings will help you warm up all their muscle launch combustion process fats and most importantly will help you avoid the slave and how we starting with the first our exercise which will help us work out the muscles feet back on set hip width
  • 01:01: knees slightly bend buttocks tense and crown pulling up, we We will do themselves deep breath and full deep breath hands put on pelvic bones I I will show you now slowly how to do this exercise and then we are with you with his will we repeat Gone pelvis Save housing parallel knees we have at the same time remain flat navel drawn
  • 01:31: spine slowly straight back back back from embark Gone down the coccyx back stretch all the rear surface thigh muscle at the back we are in tone rise up back remains straight pay attention to very important the position we have deflection and no rounded back back completely smooth rise
  • 02:02: up to get Now this position imagine that you buttocks drag back and carry Body weight on the heel return back tilts the body down we do top return back exhale and tilt body down do back remains a breath
  • 02:32: forward and back exhale back saying you You can stand before mirror and see how well You do it an exercise because the position In this exercise, very important not flex in loins and rounded if you have it it receives, we can make it harder for this we raise two hands
  • 03:02: up and go down Down the back straight hold hands parallel to the floor Hand we reach always forward body weight we It is on the heels do not try comply with this an exercise in fast pace it enough be slow but with proper technique and the last time we We carry it an exercise rise up
  • 03:33: hands down released exhalation for our next we exercise change the situation housing and so Tilts down housing parallel half your body weight on your heels hands and puts forth Pull the hands forward reduce tailbone ago blade to spine and pull the two hands forward imagine that your hands and it's wings you fly reduce
  • 04:04: blade to spine or pulling forward this exercise very good strengthens the back muscles and the muscles between the shoulder blades making our back healthy passed breathe well reduce the exhalation breath excellent and also the last time Well done and finished
  • 04:34: rise up following exercise this reduction and Hand rearing is exercise will allow make our hands beautiful muscles on hand fit and so original position and bend hands in the elbow and large joints fingers are drawn ago first position raise the hands up We reach up to the ceiling let go hands down note Elbow have not released below shoulder as if elbow, you put
  • 05:04: on the shelf lift with arms up and reduce blade down hands were held in this position breathe breathe breathe breathe The second part of this we exercise shut your face and disclose its leading hands back close face and hide Gone hand back not forget that Elbow have not released below shoulder and muscle hip
  • 05:35: joints do not allow him to move forward and back then there Tass in We will not move work only hands two more times last and Now we will repeat these two exercise up and down eight times and 7 and 6 cubit shalt thou finish me falls below the shoulder last close open Close open not help I imagine the whole body
  • 06:08: only work for score muscle blades good repeat top bottom four times down three times twice last close open for the porch 3 to open two more and hold 1 the latter approach up to 2 times 1 closed open breathe hand is not I know have a hold on
  • 06:39: Down Up well We continue as great abdominal muscles strain is not forget that muscles of the press we run continuously and last up Miss Close open you fellows let's We pull and do exhale two hands Gone back and breath, and we turn to
  • 07:11: exercise standing on knees in my every training I accept tonic a means to about third or fourth exercise our body enough already warmed up and this the case can be taken Turboslim fitness it will help you remove fatigue that It can accumulate in time training and important to accelerate combustion process fats I strongly advise you to because it means she checked and the main results your workouts become much effective and so we go to the next
  • 07:42: this exercise that we will perform standing on lap we go down to knees and put knees on the width hip joints of hand, we post by shoulder joints abdominal muscles draw in crown We are drawn forward and coccyx ago first we straighten right hand forward, Reach it as much as possible farther away from yourself let go of his hand down all doing the same thing the other hand pull it
  • 08:12: parallel to the floor We are drawn as much as possible Let them farther away from down try do all legs straighten the leg navel sucks spine are drawn heel length let go down well change the other leg and lift up We draw in the priests spine and let go down well Now let connect arms and legs right arm and left leg straightens
  • 08:42: parallel to the floor We found in this state of equilibrium do not hurry lift arm and leg up and keep it the situation is somewhat second well let go down change the other hand leg pull parallel to the floor lift up release the down is not Take the time and now I will show you the basic mistakes that we We commit performing this exercise we
  • 09:12: We are trying to raise arm and a leg as much as possible above is wrong necessary housing stay parallel to the floor in this position we work your back muscles let's try more time does not bend pull the hand forward foot back abdominal muscles It is in good shape and release the down is not Take the time to perform
  • 09:43: this exercise quickly This exercise should be how to perform Medley then it will efficient let's try more just right hand foot on the top stop retain this position let's calculate 1 2 3 4 lads change side up also We keep raising one two three four great let go down a little rest
  • 10:13: and proceed to the next Exercise so our next an exercise exercise kitty this is my favorite exercise it has Several variants perform all of their 3 work at least what I know, and so it is the easy option moderate and severe Now I will show you the an option that I would like you to We performed we put legs in the position in where you comfortable release the buttocks put your hands on heels ahead and
  • 10:45: We begin to slide into breasts on the floor it is desirable to let elbows down slipping forward pushes himself opening up breath chest and please immediately attention and do not hang the hands that we have strength maximally pushes himself up withdrawing his shoulders ago and now contractible navel spine rounded back, sit back to buttocks and repeat again elbows in abutment
  • 11:15: slip down pushes himself up and neatly return Now we are stop and I'll show lighter version because many do not can do this option so we sit down arms in front of him and now you slip and breasts on the floor as the you do not get matter how even if it is Here sneakers anyway
  • 11:45: we do not stop hands help yourself return We came to the home position and again We have not tried get nothing forward the terrible you need to set off from moved the hand They raise themselves up so far possible and carefully but in return Ideally I am very I hope that it will come time when you comply with this exercise like this
  • 12:15: manner well now let's try still make our Intermediate embodiment 8 times We occupy the original position your elbows on floor slip GRU forward breath rounded back exhale Forward breath rounded
  • 12:46: back exhale breathe smooth breathing hold your matter really you You will breathe where you You will inhale and where is the breath important to your breath cyclical ie breath was replaced even exhaling well twice as last time
  • 13:16: good rest stop you fellows we had a great you have worked I want to remind that after training usually want to eat but to do this impossible to Eat to satisfy hunger protein bar or drink and protein cocktail I'm after his training usually drink protein diet strawberry cocktail taste Turboslim it helps me improve the result their training and you was me Elena us
  • 13:47: remember that this using my recommendations simple exercise which will take you only 10 minutes day three times a week you get good and get results beautiful slim shape