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1. .
, , (.. ( 2), , 6 ), :42-35-44, 33-26-33,36-30-38,34-28-35,39-32-38, ( ), , , . ( ), .. , ( , ). : , , , , , , , . , , , , , . - ( ), "", -, . : , .
2..
, , - , , , :34-30-38, 36-30-44,32-28-39. , , . , -, . , : , . : - .
3..
, , , , (), , , ,:34-30-35,36-33-37,40-36-42.
4..
, , , . . -36-32-30, 40-36-33, 34-30-29.
- , - . - , (.. ).
, ,, . . -, 2 (1 refresh- ). , .
1. .
:
- (speed or regular rope)(,, , , , 3- -speed, regular and weighted rope;
- (stationary bike) ? ? (resistance ) ;
- ;
- (5-6 ) resistance ();
-- (ski machine) c ( "" - - , -sorry ) ;
-elliptical machines ;
-jumping jacks- ;
-Cyber, Nautilus ;
-dead lifts ;
-angled ( ?);
-leg extentions and leg curls ;
- ( );
:
- (all step classes);
-;
- (all high-impact aerobic and exercise classes);
--;
-, , leg presses;
-inner-outer leg machines;
-versa climbers;
- ;
- weighted rope;
-all stair climbers/steppers (-);
- (ankle weights);
- ;
-roller blading ;
- .
: , , , , . , .
2. .
:
- (speed rope);
- (stationary bike) RPMs 90-120;
-jumping jacks;
-- (ski machine) c ;
-standing knee to opposite chest ( ), , , (l-kicks), –, ;
- ;
-
- , , , , , (chin-ups, pull-ups)
- , , 10-15 (leg-outs).
:
-, , leg presses;
-leg extentions and leg curls;
- (ankle weights);
-all elliptical machines;
-all stair climbers/steppers (-);
- (all step classes);
-versa climbers;
- ;
- ;
-roller blading;
-c;
-;
-;
--;
-;
- (all high-impact aerobic and exercise classes);
- ;
- ;
- ;
- weighted rope;
-inner-outer leg machines;
-- (ski machine) .
: , , .
3..
, , , , , .
4. , , , ...
, , . , .
, - ,
.
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