If you really want to get rid of this problem, then the Joey Atlas Program is the best program to follow. Remind you that you should be warmed up well before attempting the exercises.
Thigh
1. Starting position Lie on your left side on a suitable mat. Brace on the left elbow, right hand to put the breasts and tight hand on the floor.
2. Stretch your left leg, holding it very slightly bent at the knee, and right slung over left, his feet have set foot in front of left knee.
3. Lift the outstretched leg height of 20 cm from the floor and move like a pendulum up and down to the same height. Movement is slow, controlled. Swing up and down with legs carry 12-15 times.
4. Turn on the right side and do the same. Perform 3 sets of both parties.
Headquarters and thighs
1. Baseline Sit on the floor on a mat. Bend your left leg close to the body, the heel pointing inward.
2. Transfer the body weight forward; stretch the right leg to the side and slightly behind. Put your palms on the floor.
3. Lift the right leg slightly and move it with small amplitudes back and forth while holding it parallel to the floor. To make it easier to keep your legs slightly bent at the knee movements Repeat 12-15 times.
4. Change legs and still the same. Perform 3 sets with both feet.
Headquarters
1. Starting position. Knelt on the bed, lean are stable hands. Hands are absolutely straight.
2. Lift the right leg back; bend it at a right angle at the knee. Start making strokes with his feet up and down -12-15 times. Work intensively and must feel all the tension in the movement buttocks.
3. Perform the same with the left leg. Perform 3 sets.
Belly
1. Starting position. Lie on your back and bend your knees, and lean on the floor only heels (stretch arms parallel to the body).
2. Slightly lift the head and neck to looking forward.
3. Tighten your abdominal muscles, take your hands off the floor and imitate attempt to become straight. Hands are stretched. These are my crunches! Perform at least 3 sets of 12-15 reps. gradually increase the number of repetitions Legs for one Lie on your back on the mat.
For Legs
1. Stretch your legs parallel to one another.
2. Put your hands on your chest. . Lift one leg for 30 to 45 degrees and write the numbers from 1 to 15. 3. Change legs and back. Perform 3 sets with each leg. Gradually increase the numbers as far as you possible.
Thigh
1. Starting position Lie on your left side on a suitable mat. Brace on the left elbow, right hand to put the breasts and tight hand on the floor.
2. Stretch your left leg, holding it very slightly bent at the knee, and right slung over left, his feet have set foot in front of left knee.
3. Lift the outstretched leg height of 20 cm from the floor and move like a pendulum up and down to the same height. Movement is slow, controlled. Swing up and down with legs carry 12-15 times.
4. Turn on the right side and do the same. Perform 3 sets of both parties.
Headquarters and thighs
1. Baseline Sit on the floor on a mat. Bend your left leg close to the body, the heel pointing inward.
2. Transfer the body weight forward; stretch the right leg to the side and slightly behind. Put your palms on the floor.
3. Lift the right leg slightly and move it with small amplitudes back and forth while holding it parallel to the floor. To make it easier to keep your legs slightly bent at the knee movements Repeat 12-15 times.
4. Change legs and still the same. Perform 3 sets with both feet.
Headquarters
1. Starting position. Knelt on the bed, lean are stable hands. Hands are absolutely straight.
2. Lift the right leg back; bend it at a right angle at the knee. Start making strokes with his feet up and down -12-15 times. Work intensively and must feel all the tension in the movement buttocks.
3. Perform the same with the left leg. Perform 3 sets.
Belly
1. Starting position. Lie on your back and bend your knees, and lean on the floor only heels (stretch arms parallel to the body).
2. Slightly lift the head and neck to looking forward.
3. Tighten your abdominal muscles, take your hands off the floor and imitate attempt to become straight. Hands are stretched. These are my crunches! Perform at least 3 sets of 12-15 reps. gradually increase the number of repetitions Legs for one Lie on your back on the mat.
For Legs
1. Stretch your legs parallel to one another.
2. Put your hands on your chest. . Lift one leg for 30 to 45 degrees and write the numbers from 1 to 15. 3. Change legs and back. Perform 3 sets with each leg. Gradually increase the numbers as far as you possible.
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