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Lie on the floor, straight legs, arms stretched shoulder width in front of you. Head upwards and look forward. Next, raise your legs and hang in this position for twenty-five seconds. Now lower the legs, arms remain raised up forward, and again fix the position for twenty-five seconds. At the end of the exercise, we raise the right leg and left arm up, do twenty sweeps, and the order of the arms and legs changes. We lay down on the floor, on our back, we place our hands along the body. After we lift up straight legs ten centimeters above the floor level and begin to lift the body.
Raise the legs, they should be in a position perpendicular to the floor and begin to gently lower the legs to the right side, bringing the feet closer to the arms. It is extremely important when performing this exercise, the back rests tightly on the floor and does not detach from it. After this, we return the legs to the perpendicular position and lower it to the left side. We do ten repetitions on each side. To perform this exercise you need a pancake from a barbell weighing up to five kilograms, you should not take a very large weight if it does not suit you. We stand straight, take a pancake, arms bent at the elbow, hold it in front of you.
Usually for the first time this exercise does not work for anyone, so do not despair, after a few attempts everything will turn out. We make the left foot lunge forward, with the right knee bent to touch the floor, and the left is parallel to the floor. Turn the body to the left at a right angle. After that, we align and become in the starting position and perform the same on the second leg.