po wyzwaniu PL.mp4

Get a slim waist in 3 weeks

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Super Model Abs & Waist

Ewa Chodakowska's plan entirely dedicated to the abs and waist – you'll strengthen your core, sculpt your abs, and slim your waist.

ROZPIĘTKI Z UNOSZENIEM BIODER NA JEDNEJ NODZE_LOOP.mp4

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How to do flyes?

The movement is performed by:
- the chest muscles

Additionally works:
- shoulders, arms

Starting position:

Rest your back on the exercise ball with your feet shoulder-width apart. Hold the dumbbells with a hammer grip. Keep your elbows slightly bent.

Movement:
Lower your arms to your sides – your elbows should remain slightly bent, below your chest. Slowly return to the starting position. Repeat.

Tips:
Keep your elbows bent. Perform the movement at the shoulder joints – as you lower your arms, do not change the angle of your elbows. Push your chest forward as you lower your arms.

You will need dumbbells and an exercise ball for this exercise.

Splits with hip raises on one leg

Splits with hip raises on one leg

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