<p><strong>3. Vasaku kannaga Plié tõsteti:</strong> Hoides oma plié, tõstke vasak kand ja asetage käed kehaga risti välja. Kükitage oma asendis üles ja alla, liigutades käed läbi keha külgede biitsep -lokke, nagu seda teete. Korda 10 korda.</p> <p><strong>4. Plié külgsuunas (paremal):</strong> Astuge vasak jalg kergelt sisse. Hoidke puusa vasakul küljel lahti ja astuge parem jalg välja külgmisele lõunasse, hoides varbad esiküljega paralleelselt. Viige see tagasi oma Plié asendisse, pöörates jalga ja kükitage alla. Korda 10 korda.</p> <p><strong>5. Plié külgsuunas (paremal): </strong>Stabiliseeruge paremal jalal ja teostage vasaku jalaga sama külgsuunaline käik. Korda 10 korda.</p> <p><strong>6. Pliés vahelduvate kannatõstetega:</strong> Teie Plié asendis kükitage alla, vaheldudes iga kanna, kui jõuate käigu põhjani. Korda 10 korda.</p> <p><strong>7. Curtsy istu (paremal):</strong> Astuge jalad oma pliést lähemale ja stabiliseeruge paremal. Astuge vasak jalg selja taha (mõelge: Kate Middleton tervitab kuninganna. Pange kindlasti puusad kinni ja pingutage oma südamikku. Korda 10 korda.</p> <p><strong>8. Curtsy Sit (vasakul):</strong> Stabiliseeruge vasakul jalal ja korrake sama käiku vasaku jala taga astudes. Kui kükitate alla, liigutage käed läbi biitsep -lokki ja keskenduge oma raskuse tagasi istumisele ja puusade ruudu hoidmisele. Korda 10 korda.</p> <p>Intensiivsuse suurendamiseks korrake veel ühte kuni kaks ringi, lisage igale käigule viis kuni 15 kordust või suurendage oma kaalu.</p> <p><strong>Koduse spordimängu tundmine? 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