The execution of muscle building exercises

Option for Beginners - crank position with the raising of the right / left foot off the mat with a holding time of 5 s
Advanced Option - crank position with snapping knee to your chest (right - left)
The execution time of the crank exercises - 45 s stamina in the position or the performance of a specified movement
Pause - 15 s
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3rd In front raises lying on stomach
Basic rules for the implementation of this exercise: lower body relaxed, torso and arms lifted from the pad to the side arm bent at the elbows (90 °), look forward, shoulders back and down, shoulder blades together.
Perform alternating front raises right / left arm to the maximum extent.

The execution time of exercise - 45 s pause - 15 s
4th Reverse crunches
Basic rules for the implementation of this exercise: Lie on your back, arms at your sides, legs raised off the mat, right angle at the knees, exhale pull your knees to your chest over (hips must rise from the pad), with a hint run back to the starting position.
The execution time of exercise - 45 s pause - 15 s

5th Lunges forward alternating right / left foot
Basic rules for the implementation of this practice: an initial phase - standing upright, back straight, physiological status of the spine, the movement - a long step forward right / left foot in front shrug feet (90 ° of knee flexion), bend the front leg remains at the tip of the front lines feet in the vertical plane