Master class: look like an Olympic champion

Now the whole world is watching what is happening at the Olympics in London. We suggest taking care of your physical fitness and achieving new results. Olympic champions demonstrate the basic exercises that help them stay in great physical shape.

Marlene Esparza - female boxer

Power load: arms

Repeat the complex three times a day with a break between exercises of 30-60 seconds.

Stand straight, bend your knees slightly, place your left leg slightly forward, keep your arms at chest level and bent at the elbows. Start boxing, fists alternately at cheek level.

Then master your striking technique. An uppercut is a classic blow in boxing, which is delivered from the bottom up, along the inner part of the trajectory, with the fist turned towards itself.

Hook is a side kick in boxing (or, as it is also called, a flank blow). Bend your arm at the elbow, keep it parallel to the floor. Imagine that you are aiming at your opponent's jaw.

For each exercise, do 5 punches with one hand.

Unloading exercise: Raise your arms at chest level, keep them parallel to the floor and bent at the elbows. Keep your fists slightly below your chin. Make circular movements with your fists. 30 times in one direction, 30 times in the opposite direction.

Push-ups: get on your knees, lean forward on bent arms, keep your back straight. Make a springy jerk with your arms, lift your body, touching your buttocks to your heels. Repeat 10 times.

Lolo Jones - track and field athlete

Power load: legs

Repeat the complex three times a day with a break between exercises of 30-60 seconds.

Stand straight, feet together, arms relaxed. Do jumping jacks: raise your right knee as high as possible, while bending your left arm at the elbow. Quickly change legs. Repeat for 30 seconds.

Stand up straight and place a bottle of water on the floor in front of you. Raise your left leg parallel to the floor, bend at the knee. Place your right hand on your knee, then lower your left leg back, bend your right leg at an angle of 45 degrees and reach for the bottle with your left hand, while keeping your back straight. Repeat 15 times on each leg.

Stand up straight, imagine that a square is drawn in front of you, with a circle in each corner. Jump into the depicted circles, starting from the top left. Legs slightly bent, arms relaxed. The next circle is the top right one, then jump with your back into the bottom right circle and the bottom left one. Repeat 4 times.

Stand straight, clasp your hands at the back of your head. Do squats with your left leg forward and bent 90 degrees, followed by your right leg. Keep your back and head straight. Repeat 15 times on each leg.

Hope Solo - soccer player

Power load: spine

Repeat the complex three times a day with a break between exercises of 30-60 seconds.

Lean your upper body slightly forward, keep your back straight, legs bent at the knees. Start pumping from one leg to the other. Do it for 30 seconds. Return to the starting position.

Bend your right leg at the knee, lean your body to this side, and also tilt your left leg to the right side. Then make a springy jerk on your left leg and straighten your back. Repeat 15 times on each leg.

Stand straight with your hands on your hips. Bend your right leg slightly at the knee, lift your left leg parallel to the floor and bend it at an angle of 90 degrees. Then stretch your left leg back, touching the floor first with your toe, then smoothly rolling onto your heel. Repeat 15 times on each leg.

Take a “half-squat” position, keep your back straight, place your palms crosswise on your shoulders. Take a step back with your left foot, then with your right. The upper body must remain motionless. Do it for 60 seconds.

Natalie Coughlin - swimmer

Power load: press

Repeat the complex three times a day with a break between packs