7 Ves SS ee Tere) URE ge aitWORK OUT WITH SEX TRAINED AND SATISFIED WITH THE SEXFIT OF KAMAFITNESS Sex is not only about our genitals; it involves the body and the brain! We should start thinking of sexuaiity as a “way of being”. This guide is a precious ally to lead us fo a more intriguing sexuality, a better shape and healthier psychophysical well-being! An“s” isnot the only thing sex and sport have in common, as both are part of improving our health and our fife. Thanks to this guide we can explore sport and sex in different ways. Just as our body changes due to physical exercise, so our senses are aroused thanks to the variety of sex positions. Sex is not only instinct and passion, but also commitment, research and continuous development. A bit like sport, that requires training, commitment and dedication! I's important to experience sexualty not only cerebrally, but aso “sensually”, We should learn to love our body, give it the shape and tone it needs for us to feel well. Erotic self-esteem is also achieved by “the pleasure of feeling good about ourselves”. A heatthy and toned body certainly isthe best starting point! Thanks fo gymnastics we improve the tone of our body: the temple of Eros! The important thing snot to consider sex an Olympic spot. Rather, a pleasure forthe whole body. Usually Ly ecto: books about Kamasutra oping to find the “recipe against boredom”. By looking at the positions shown, they try to break free from a routine of repetitive moves. Forget “planned sex” and dedicate more time to “enjoyed sex”. Nothing wrong with positions, as long as they are a means to reach pleasure, not only ain The idea is to stop talking about sex and start enjoying it rather than thinking about it! This could be seen as a modern evolution of approaching Kamasutra. ; Ths guides nto be kept open onthe bedside able, to copy positions before or wile making love. It should not even be used as a dictionary of performances. Itis a tool for knowledge. itis not to be learned “by heart”; better fo “take it in” and remember, so becoming part of us and our intimate life! Perhaps this is the new frontier of healthy sexuality: to be able to create a condition of awareness, knowledge and culture in ourselves and be prepared for sex. Thanks to the right physical work-Outs as well...Enjoy your sex-exercises! Marco Rossi Legenda SET: n° of series when you see this symbol REP: n° of repetitions you can swap rolesCON DOoaPPWnNnr = Summary . Stretching . Abs . Biceps . Thighs & Buttocks . Pectorals . Back . Shoulders . Triceps . Pro pag. pag. pag. pag. pag. pag. pag. pag. pag. 1 9 27 33 51 59 63 67 73Kanufthess Stresehing Stretching exercises make your muscles more elastic. Doing some stretching exercises just before your workout session improves your coordination; articulations move better, you become more conscious of your body. Your muscles will benefit, as well as your tendons, bones and articulations involved. Contracting and releasing the specific part of your body will make your muscles stretch. Stretching exercises suggested in this manual concerns the central parts of your body (for obvious reasons), your lower back - spine area, the region between the sex organs and the anus, below the inguinal ligament, the hip, the thigh, the knee, the upper side of your legs. As shown in grey.A: Abductors D: Buttock Kamafiness B: Lower back CC: Back thighs E: Thighs StefchingKamaftthess Hbductors Stretching Difficulty: Sevveeeye Pleasure: yryryrvy vy Partner lies down on her back with knees bent, together. Kneel down in front of your partner. Lift her legs together up to a 90° angle with her body. Slowly widen her legs with your hands by gently pushing the inside of her knees.Stop when she feels a slight tension in her inner thigh muscles and hold for 30 seconds.Kamufhhess Lower back and} Back thighs Stefching Difficulty: yyyyyyyey Pleasure: yyyyyyyery Partner lies on her back with her legs down. Kneel in front of her and lift her legs onto one of your shoulders to a 90° angle with her body. Hold for 30 seconds.Stretching Kamaftthess Back Shighs Bt Difficulty: Weeseery Pleasure: Wveye very Partner lies on her back with her legs down. Kneel in front of her, lift her right leg by leaning it against your left shoulder and help her keep it straight by holding your hand on her knee. Slowly straighten your back towards her until she feels a light tension down the back thigh of her lifted leg. Hold for 30 seconds then do the same with the other leg.Kamufhhess Buttocks and Lower back Sy? Difficulty: Yee yryyey Pleasure: Wvvevysy Partner lies on her back with arms down by her sides and legs straight. Kneel in front of your partner, bend her right leg and gently push it toward her right shoulder. She should feel a pleasant stretching of her right buttock. Hold for 30 seconds, then repeat the exercise with the other leg. StefchingStretching Kamaftthess Lower back ae he Difficulty: Wvyverrsy Pleasure: Wrvvvrerex Kneel down in front of your partner while she is lying on her back. Bend her legs, keeping them together. Push her knees up towards her chest until she feels tension in her lower back muscles. Hold for 30 seconds. Release then push again stretching more.Kamufhhess Sirefohing evolution Stefching fal Be a3 Difficulty: Yevevereey Pleasure: Wvevywry HER: lie flat on your back. Lift your legs and hips off the ground by helping yourself up with your arms. Straighten your legs to reach the candle position. Gently open your legs apart. HIM: as in fig. 3, stand over her, with your legs opened a bit wider than your shoulders and your feet slightly pointing out. Contract your abs and raise your chest. Breathe in and bend your knees keeping your back straight and your head up. Lower yourself until your thighs are parallel to the ground. Return to standing position while breathing out.Kanufthess Hbdeminals Although abdominal muscles are not small muscles, they are delicate and need. to be carefully trained. Abs may be divided into 3 groups: upper, lower and oblique. The upper abs are 3 pairs of square muscles. The lower abs are like a belt going from the bellybutton to the lower belly. Oblique abs cover the ribs and follow their same shape in absence of fat.Kanofiness B: Abdominals HbidemindsHMdeminals Kamaftthess CGunch SET 3 REP 15 LI yk Difficulty: Yvere wey Pleasure: Wveyrwry Lie down on your back, bend your knees keeping your feet on the floor. Lift your head and shoulders toward your knees, breathing out while contracting your muscles. Keeping your hips on the ground, raise your torso as if to push your chest towards them. Partner kneels over her facing her HIM: help her keep her hips on the ground straddling over her body, as shownKamufhhess Crunch (variation 7) SET3 REP 15 HMdeminas fut We Difficulty: eevee Pleasure: Wve wry Lie down on your back. Lift your legs together at a 90° angle with your body and keep them straight. Raise your head and shoulders, as if you are reaching your knees with your chest. Breathe out when you crunch, breathing in when releasing. You may try to reach the tip of your toes with your hands. HIM: help her keep her legs straight up 12Kamaftthess S Eee 8 Crunch (variation 2) Ss SET 3 SS nepis Mt Me Difficulty: Wwe reery Pleasure: Wyre yyy Hold an isometric position, with your chest up as high as possible. Do 10 half repetitions toward your partner.Kamufhhess Crunch on swiss bal! SET3 REP 15 Hbdeminals Difficulty: Seve eve Pleasure: Wvvevysy Lie back on the Swiss ball with your lower back well against it, While breathing out, raise your head, shoulders and torso, pushing upward until your abdominal muscles are fully contracted. Breathe in and return to the starting position. 14Kamaftthess Crunch on swiss ball (variation SET3 REP 15 HMdeminals Difficulty: Weereeryy Pleasure: Wveyryryy Hold an isometric position in the highest position possible for 5 seconds every 5 repetitions.Kamufhhess Crunch on swiss ball (variation 2) HMdeminas SET3 REP 15 | ae | Sy.2 Difficulty: yey eye Pleasure: Wyvyx yey Lie back on the Swiss ball. Raise your head and shoulders while breathing out. Hold the highest position and do 10 small pump ups.HMdeminals Kamaftthess Crunch & Squat SET3 REP 15 Difficulty: Weyer Pleasure: Yeyxyyyxyy HIM: lie back on the ball with your lower back against it. Breathe out, raise you head and shoulders and push your pelvis up until you feel your abs fully contracting. Return to starting position while breathing in. HER: stand up with your feet together and slightly pointing out, contract your abs and raise your chest. Keep your head well up and your back straight, bend your legs, lowering yourself until your thighs are parallel to the floor. Return to starting position while breathing out.Kamufhhess Swiss ball persion HMdeminas SET3 REP 30 Difficulty: Weeyeeryy Pleasure: Wvevywry HIM: lie back on the Swiss ball with your lower back against it and contracting your absas ifto push your bellybutton inwards. Breathe out and raise your head and shoulders, pushing your pelvis up. Breathe in and return to starting position. HER: sit on your partner, facing in the same direction. Contract your abs as if to push your bellybutton inwards. ‘Twist your torso to the right and to the left without stopping. 18HMdeminals nafness Oblique abs - Crunch on swiss bol! SET2 REP 15 Be Difficulty: Weeyeyery Pleasure: Yvevyryy Lie back on the ball. As you raise your head and shoulders, rotate your right shoulder to the left while breathing out. Breathe in and return to the starting position. Then do the same with your left shoulder to the right.Kamufhhess Oblique abs - Crunch and forsion SET2 REP 20 fet Difficulty: Wore rere Pleasure: Wwe vyywy Lie down on the floor, your knees bent and feet flat on the ground. Breathe out and raise your head and shoulders rotating your right shoulder to the left. Lie back while breathing in. Sit up again, this time turning to the right. Mdeminals 20Kamaftthess Oblique abs -Lyferdlt bending HMdeminals SET2 REP 100 Sg-T Mn? Difficulty: Weyyeeryy Pleasure: Wvryrsryy Stand with your legs wide apart, knees slightly bent and your abs contracted. Keep facing forwards; bend your torso to the right, sliding your right hand down your leg. Return to starting position and repeat on the other side. 2Kamufhhess Oblique abs with forsion of Ihe forse SET2 REP 100 Difficulty: Sevevyyeyy Pleasure: Wrvvvrerex Stand with your feet slightly wider than your shoulders. Slightly bend your knees and contract your abs. Open your arms holding a stick on your shoulders. ‘Trying to keep your pelvis still, rotate your torso to the left and to the right until you feel full contraction. Do this with no pauses. Mdeminals 22HMdeminals 23 SET3 REP 15 yt Sn? Difficulty: weeye rey Pleasure: Wwryeyesy Lie down on the floor with your legs down and hold on to your partner’s legs. Lift both your legs and feet up as high as you can, then your partner pushes them down again. Keep control over your legs as they go down, making sure your heels do not touch the floor before returning to starting position. Breathe in as you lower your legs, breathe out when raising them.Kamufhhess HMdeminas SET2 REP 20 fg7 ye Difficulty: Yreeve rere Pleasure: Wyeyyeyy Lie down over your partner; face down, leaning on your elbows and crossing your feet. Firmly raise your buttocks as high as you can, then return to contact position without relaxing. 24Kamaftthess Leg raise HMdeminals SET3 REP 15 fT My? Difficulty: Ave syyy Pleasure: weyvyvyeyy Lie down on your back, hold on to your partner's legs. Breathe out and raise your legs until your pelvis is completely lifted from the floor, keeping your legs slightly bent. Breathe in and return to starting position. 25Kamufhhess Pehis iifing Hbdeminals SET2 REP 10 fol he Difficulty: Yeveyeyryy Pleasure: tvevryrry Put yourself in the push-ups position. Your weight is on your arms - your hands should be slightly wider than the shoulders - and the point of your feet. Contract your abs. Breathe in and lower your pelvis as close as you can get to the ground without touching it. Breathe out, contract your abs again and push your buttocks up. Repeat. 2627 Kanufthess Bi COPS ‘The biceps are the main muscles in the up- per arm, involved in flexing the forearm, flexed to its maximum efficiency when the elbow forms a 90° angle. In synergy with other muscles, they work during adduction, abduction, inward rota- tion and flexing of the arm. Biceps also sta- bilize the glen humeral - or shoulder - joint.Kamafiness B: Biceps Biceps 2829 Ny2 Difficulty: Weeyeeryy Pleasure: Wvryrsryy Kneel down; contract your abs keeping your back up straight. Flex your arms contracting your biceps and control the movement as you release the tension to open-arm position. When your arms are down, contract your buttocks and thighs pushing upwards, then slowly relax and lower down as arms bend.Kanufthess Concentration curls Difficulty: Yeeeveresy Pleasure: Wvvexyyry From a standing position, lean forward with your legs and back straight. Hold a dumbbell in one hand and put the other hand on your knee to maintain stability. Flex your arm and bring the dumbbell to your shoulder. The correct final position involves your biceps which should be fully contracted and your wrist turned so that your little finger is higher than your thumb. Lower the weight again slowly. Repeat making sure your body keeps still. Bice 1S. 30Biceps 31 Kamaftthess Sfanding barbell curds SET2 REP 12 Difficulty: Wevyeyeey Pleasure: Wvryrwry Stand with your feet just wider than your shoulders, your knees slightly bent, abs contracted and your chest out. Hold the barbell with your palms up and your hands at shoulder level. Slowly lower the bar forward and down. Lift, making a semicircle. Keep your upper arms down beside your body and elbows still. Breathe in when lowering and breathe out when lifting.Kamufhhess Single or double $ SET2 REP 12 Difficulty: Yvvyerery Pleasure: Yrveveyzyy Stand in front of your partner with your back towards him. Bend your knees slightly, keeping your feet parallel and contracting your abs. Flex your arms concentrating on the beginning of the movement, then alternating the speed. 3233 migyfMess Thighs and buffocks The buttocks are composed of the gluteus maximus muscle and the gluteus medius, located on the posterior of the pelvic region. The femoral quadriceps is the longest muscles of our body, in the front of our thighs. They are subdivided into four separate portions: the rectus femoris, the vastus medialis, the vastus lateralis and the vastus intermedius. Their main role is to extend the knee; the rectus is also involved in flexing the thighs. ‘The femoral biceps are muscles in the lateral back of the thighs and are in two parts, the long and the short head. They flex and rotate the leg and extend the thigh. Femoral biceps are the only muscles in the knee articulation to rotate externally. ‘They contrast the upwards movement of the lower leg and the bending forward of the torso when the leg is stretched out.Kamafiness A: Thighs B:Buttocks Thighs and buftocks 34Thighs and buttocks 35 Kamaftthess Bridge SET3 REP 20 Ny? Difficulty: Weeyesryy Pleasure: Wveye very Lie down on top of your partner with your back to him, arms down your body, your knees bent and your feet on the ground. Push on your heels, pointing the toes up. Contract your buttocks and push your bottom up. Keep your shoulders flat on your partner. Return to the starting position keeping full control over your muscles. Breathe in when you go down; breathe out when you go up.Kamufhhess Bridge (aration) SET 3 REP 20 Difficulty: Seve eve Pleasure: Wvxyryryy Lie back on the floor with your arms down along the body and your knees bent. Breathe in and raise your buttocks contracting. them very tightly by pushing on your heels. Breathe out as you go back down again. Thighs and buffooks 36Mighs cand butjocks 37 SET2 Kamaftthess Bridge evolifion REP 10 My Difficulty: Weeyeeryy Pleasure: Wveye very HER: lie down on your back with your knees bent and your feet flat on the ground. Put the palms of your hands on the floor next to your face. Pull your toes up and push on your heels and your buttocks up. At the same time, push on your hands and raise your shoulders. Keep the bridge position for 5 seconds, then release and return to starting position. Breathe out when you go up, breathe in when going down. HIM: kneel down facing her (see illustration) stay in that position.Kamufhhess Bridge evolution (variation) SET2 Ae Difficulty: Woeyeyeyy Pleasure: Yrveweyxry HER: lie down on your back with your knees bent and your feet flat on the ground. Put the palms of your hands on the floor next to your face. Pull your toes up and push on your heels and your buttocks up. At the same time, push on your hands and raise your shoulders. Keep the bridge position for 5 seconds, then release and return to starting position. Breathe out when you go up, breathe in when going down. HIM: kneel down between your partner's legs (see illustration). When she arches up, hold her waist up with your hands. Thighs and buffooks 38Kamaftthess Mighs - Buttocks - bs SET3 REP 15 Mighs and buttocks 39 fel Difficulty: Weeyeeryy Pleasure: Wveye very HER: complete squat. Keep your feet slightly wider than your shoulders, with your toes pointing out a little. Contract your abs, chest out; keep your head up and your back straight. Breathe in and bend your knees, lowering till your thighs are parallel to the floor. Return to starting position breathing out. HIM: lie on your back, bend your knees keeping your feet flat on the floor. Raise your head and shoulders pushing your chest towards your knees. Breathe out and contract your abdominal muscles while you do so. The pelvis should never leave the ground; it is the steady point towards which your torso moves.Kamufhhess Sguaf SET 3 REP 12 Syl M2 Difficulty: treesyvery Pleasure: Wrveye yyy Stand with your feet slightly wider than your shoulders, with your toes pointing out a little. Contract your abs, chest out, keeping your head up and your back straight. Breathe in and bend your knees lowering down until your thighs are parallel to the floor. Return to starting position breathing out. Thighs and buffooksMighs cand butjocks a Kamaftthess Syua/ evolufion SET3 REP 12 yt Difficulty: Wyevesryy Pleasure: Wwyyyeyy Stand above your partner with your feet wide enough. Contract your abs, chest out. Breathe in and squat on him. Stop for a moment, then breathe out and return to starting position.Kamufhhess Waf squat SET2 REP 12 Difficulty: Yeeyyeeey Pleasure: Wrweyryeyy HIM: keep your feet parallel, slightly wider than your shoulders, your back straight, chest out and abs contracted. Put your hands on your partner's buttocks, breathe in and bend your knees to half-flex your legs. Breathe out and return to standing position. HER: lie down facing your partner; hold your legs over your head, apart, as shown. Thighs and buffooks 42Mighs and buttocks 43 Kamaftthess Weal squaf evolution SET9 REP 15 ye Difficulty: weeye rey Pleasure: Wveyrwysy HIM: keep your feet parallel, slightly wider than your shoulders, your back straight, chest out and abs contracted. Put your hands on your partner's buttocks, then breathe in and bend your knees to half-flex your legs. Breathe out and return to starting position. HER: lie down with your legs over your head towards your partner, as shown.Kamufhhess Buttocks push- ps SET3 REP 15 ae We Difficulty: Yeeyeeey Pleasure: Wwyyyeyy Balance on your hands and feet, arms stretched behind knees bent. Breathing out and pushing on your heels, toes up, lift your buttocks. While breathing in slowly go back down and, without touching the ground, push your buttocks back up again. HIM: lean back facing her buttocks Thighs and butjocksKamaftthess Butooks s push ps evolution SET3 REP 15 Thighs and buttocks f-2 Difficulty: weeye rey Pleasure: Wveye very Balance on your hands and feet, arms stretched behind knees bent. Push on your heels to lift your buttocks while breathing out. Contract your buttocks, then breathe in and lower yourself back down again, without leaning. HIM: lean back facing her neckKamufhhess Syuar & Buttooks ssh Ups SET 3 REP 15 Bye Difficulty: tree wey Pleasure: Wveye very HER: bend to a 45° angle as shown. HIM: sit on the floor, your hands flat on the floor behind you, your knees bent, feet on the ground and toes up. Stretching your arms, breathe out and push on your heels while lifting your buttocks up from the floor. Slowly lower yourself back down again while breathing in. Start again without touching the floor. Thighs and buffooksMighs cand butjocks 47 Kamaftthess Kick backs SET2 Difficulty: Wevyerery Pleasure: Yvevyery Kneel down putting your weight only on your right knee, holding your body straight by resting your elbows on the floor. Push your left leg up as much as you can, then lower it towards the floor again without touching it. Repeat with your other leg. HIM: hold her butt while she kicks back.Kamufhhess Lunges Difficulty: tree wey Pleasure: tyyyry Stand with your feet together. If you wish, you can hold a barbell on your shoulders or two weights in your hands. Keep your head up, your back straight and your abs contracted. Step forward over your partner, leaning forward and bending your stepping leg until your other knee almost reaches the ground. Go back to standing position, pushing on your heel. Repeat the exercise changing leg. Thighs and butjocksMighs cand butjocks 49 Kamaftthess Side hey VUSC SET2 REP 15 Difficulty: Woveerery Pleasure: Wvxvyyxwy Lie on your side, supporting yourself on your elbow or leaning your head on your arm. The leg leaning on the floor should be flexed. Keep the other leg stretched out and slowly lift it. Then. lower it but stop before you touch the ground. Repeat and do the same lying on the other side, keeping your pelvis still.Kamufhhess Side hey raise evolution SET2 REP 15 Difficulty: Yee tere Pleasure: Wvxeyyxyy Lie on your side with both legs flexed and leaning on the floor. Slowly lift the upper leg in a circular movement then lower it before touching the other leg, Repeat and do the same lying on the other side, keeping your pelvis still. Thighs and buffooks 5051 Kanufthess Pectordls Pectorals are divided in pectoralis major and pectoralis minor. ‘The first consists of three parts: clavicular, sternocostal, and abdominal. The second is placed deeper than the pectoralis major; it arises from the anterior surface of the thorax and is inserted into the scapula. The main functions of the pectoralis major are adduction, internal rotation of the humerus and lifting of your trunk. When the pectoralis minor is contracted, it raises your ribs, lowers, abducts and rotates your shoulder.Kamafiness A: Pectorals Pectordls 52Pectoruls 53 Kamaftthess Pi "sh “ps SET3 REP 10 Difficulty: weeye rey Pleasure: Wyyyvwry Put yourself in the position for push ups, with the points of your feet on the floor and your body supported by your arms and hands, slightly wider than your shoulders. Keep your back and legs straight and go down slowly, flexing your arms as much as possible without leaning. From this position, push yourself back up to the starting position.Kamufhhess Pish ups feaning on You knees SET 3 REP 8 fel Mee Difficulty: Yeeeveresy Pleasure: Wrvvyxyx vy Tt is easier than the traditional exercise as you can keep your knees on the floor. The movement to carry out is the same. Contract your abs and breathe in when you go down and breathe out when you push up. Peeters 54Pectoruls 55 Kamaftthess Pectordls Difficulty: Aeveveyery Pleasure: Yevevyyyye HER: do push ups leaning on your knees HIM: lie down on your back with your abs contracted, your legs flexed and hold two dumbbells over your head with the palms of your hands facing each other. Carry out a semi-circular movement, then lower the weights outwards, breathing in. When you reach maximum stretching, contract your pectorals and, breathing out, return to starting position with a movement similar to a hug. Repeat.Kamufhhess Pectorals evolution SET 3 REP 15 ad M2 Difficulty: Yeeeeyy Pleasure: Wyxyvyxvy HIM: lie down and put your hands flat on the ground as wide as your shoulders. Keep your back straight, your legs slightly open and contract your abs. Breathe out, stretch your arms and lift your bust. Breathe in and slowly lower yourself back down to the starting position slightly touching your partner with your chest. Repeat. HER: lie down on your back with your knees bent and your feet flat on the floor. Lift your head and shoulders towards your knees while you breathe out and contract your abs. Your pelvis should stay flat on the floor at all times: it is the fix point towards which your thorax moves. Peeters 56Kamaftthess Dumbell press on swiss ball Peeters SET3 REP 12 Be Difficulty: Weeyeyey Pleasure: Yeveyrwry Lie on a Swiss ball keeping your head and back leaning on it. Contract your abs and keep feet flat on the ground. Hold a dumbbell in each hand, with your arms stretched up over your chest. Breathe in and lower the weights on the side of your chest until you feel your muscles stretch. Breathe out and push them back up to the starting position following an ideal converging line. 57Kamufhhess Swefhed ams s pullovers SET3 REP 12 Syl Difficulty: Yeeeveresy Pleasure: Wvveryy x Lie back on the Swiss ball keeping your head and back leaning on it, your abs contracted and your feet flat on the ground. Hold a dumbbell in each hand with your arms stretched up over your chest. Breathe in, keep your arms well stretched and lower the weights over your head, until you feel your pectorals stretching. Breathe out while returning to starting position. Keep your pelvis low and still. Pectoruls 5859 Kanufthess Back ‘The latissimus dorsi is the largest muscle of the trunk and it covers the lateral and lower part of our back. It is responsible for adduction, extension and internal rotation of the humerus. If the humerus is still, its main action is to lift our trunk and ribs.Kamafiness A: Back Back 6061 Kamaftthess Good morning Difficulty: Weeyeeryy Pleasure: trvvyrsryy Stand up straight with your feet slightly apart. Place your hands on the sides of your face or hold a stick over your shoulders. Keep your head, back and legs straight, while breathing in and bending over until your bust is parallel to the floor. Breathe out and get back to the starting position.Bl Kamufhhess Bartell rowing SET 3 REP 8 We Difficulty: Yeeeveresy Pleasure: Wvvexyyry Stand up holding a barbell wider than your shoulders. Palms should be facing you, your feet parallel, as wide as your shoulders, and your legs slightly bent. Bend your bust forward until it is almost parallel to the floor keeping your back straight. Breathe in and stretch your arms down; breathe out and raise the barbell until it touches the sternum. Lower it again to the starting position. 6263 Kanufthess Shoulders Shoulders join the arms and the thorax. The deltoid muscle covers the lateral sides of our shoulders and it is made up of three parts as it inserts on the clavicle, acromion and the spine. Its main actions are those of adduction and abduction in addition to the rotation movement most animals cannot perform.Kamafiness A: Shoulders Shoulder ‘Ss 64Shoulders 65 Kamaftthess Sie fill if SET3 REP 12 fy? Difficulty: Yeeyeeery Pleasure: Wvevryyy Kneel with your back straight, your arms down beside your body and slightly bent, your abs contracted while holding a dumbbell in each hand. Breathe out and raise your arms sideways until your hands reach the height of your shoulders. Breathe in and slowly lower your arms again.Kamufhhess Side full Uff back delpoids SET2 REP 12 Mel M2 Difficulty: Were rere Pleasure: Wweyeyryy HER: lean over on a Swiss ball, lying on your stomach and with your toes on the floor. Hold a dumbbell in each hand, palms down; raise your arms sideways until they are parallel to the floor. Slowly lower your arms to starting position. HIM: stand with your legs wider than your shoulders, your feet pointing out, abs contracted and lift your chest. Keep your head up right and your back straight. Breathe in and bend your knees, lowering yourself until your thighs are parallel to the floor. Breathe out and return to starting position. Shoulders67 migyfMess Triceps Triceps are muscles on the back of our upper arms. They are divided in: the long, the medial and the lateral head. They are responsible for our forearm extension. Moreover, the long head adducts, extends and interacts in the retroversion of the scapula.Kamafiness A: Triceps Wiceps 68Biceps 69 cana fitness Dyps SET2 REP 10 4 fe Difficulty: eevee wy Pleasure: Wveye very Lean, with the palms of your hands behind your back, on your partner’s knees, so that they are as wide as your shoulders. Heels on the floor and legs stretching out. Bend your elbows to slowly lower yourself as much as you can until your arms are fully stretched. Breathe in when you go down; breathe out when you go up.Kamufhhess Dtm extentions Dice) 1S. SET2 REP 15 M2 Difficulty: Yreesyreey Pleasure: Wwyyyeyy Lie down on your back, your legs bent, feet flat on the ground and contract your abs. Lift one arm up, blocking the elbow with the other hand. Extend your arm without stretching it completely vertical, then back to starting position. 70COps. = Fi 7 tm ecentons with barbell and dimbbels SET3 REP 15 Kamaftthess Difficulty: Weeyeeryy Pleasure: trveyrry wy Lie on a Swiss ball, with your lower back adhering to it, your feet on the floor, abs contracted and your head resting on the ball. Hold a dumbbell in each hand or a barbell, with your arms stretched above your thorax. Block your upper arms and bend your elbows to lower your forearms back to the sides of your head. Stretch your arms up again but not completely, to keep triceps in tension.Kamufhhess tm kick-backs SET2 REP 20 Bt Sy? Difficulty: rveveyeyy Pleasure: Wrveyxer yy Stand and bend over to a 90° angle, putting one of your legs forward to keep a better balance. Hold a dumbbell in one hand and rest the other hand on your knee. Bend and raise your elbow to the height of your shoulder, making sure it keeps still against your body. Stretch your forearm back and bring it parallel to the floor. Then slowly return to the starting position. Breathe out while stretching your arm back, breathe in while you bend it forward. 7273 Kanufthess Pro This section is for those who want to get more out of their workout. It is a mix of four exercises, two easier ones and two more advanced. They require increasing and different levels of effort, physical performance and coordination because they involve different muscles at the same time.‘A: Abs D: Buttocks Kamafiness B: Biceps E: Pectorals F: Triceps C: Thighs 4Kamaftthess y/o Mighs - Bultocks - Crunch & Squa/ 75 SET3 REP 15 M2 Difficulty: weeye rey Pleasure: wevevyyyvr HIM: lie on the Swiss ball with your lower back adhering to it. Breathe out and contract your abs while lifting your head and shoulders. Remember to rotate your pelvis upwards. HER: keep your feet close together, your legs between your partner’s, your back straight and abs contracted. Breathe in and flex your legs without leaning against your partner. Breathe out and stand up again.Kamufhhess Side splis & Difficulty: werveeeey Pleasure: wee eye Start form a standing position with your legs apart. Slowly lower yourself by gradually opening your legs. Go as far down as you can, then gently bounce ten times and repeat. 767 Kamaftthess Hos - Pectordls - Cobra push yp SET2 REP 15 Be Difficulty: teyeyeyryy Pleasure: Wwyyryeyey Hands flat on the floor, just wider than your shoulders. Feet wide apart and body in the push-up position. Now push your body back, keeping your buttocks well up. Slither by bending your arms and brushing the ground first with your thorax, then with your pelvis. Now raise your chest to reach the cobra position. Lift your buttocks back up following the rotation.Kamufhhess Tet body wo SET3 REP 10 Sa. fot Difficulty: veveyeryy Pleasure: Yevyvy yey HER: do an arm stand against a wall. Contract your abs and slowly open your legs. HIM: stand with your feet slightly wider than your shoulders, pointing out. Contract your abs, chest out. Keep your head up and your back straight. Breathe in and bend your knees lowering yourself until your thighs are parallel to the floor. Breathe out and return to starting position. 78Kanoftthess Nore:DROWNP Rese CORONA PRESS S.R.L. Via Etna, 2 - 20144 - Milano Tel. (+39) 02.48.02.76.56 - Fax. (+39) 02.48.19.86.15 www.crownpress.it - info@crownpress.it FREE TIME SPECIAL ISSUE - ENGLISH EDITION N°t BIM - 2013 - € 4,90 MANAGING DIRECTOR Roberto Corona GRAPHIC AND LAYOUTING Thomas Jaillot PRINT Reggiani spa Brezzo di Bedero (VA) DISTRIBUTION Parrini & C. S.p.A. - Formello (RM) Free Time Publication registered in the Court of Milan, 13.07.2012 n° 303 ONE COPY: 4,90 Copyright Corona Press s.r. is the exclusive holder of all publishing rights. 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Texts, photographs and pictures, publishing and reproduction, also partially, is forbidden.Have you ever Shought of combjning CLE Uta “Kamafitness is a revolutionary method for working out: fulfillment and pleasure will accompany your keeping in shape sessions. It is the result of the sensual Kamasutra CREE ES ee oO TEU Riera Aue Loe KamaFitness is dedicated to couples, offering 60 hot and super-stimulating positions. It is a revolutionary way for feeling good, keeping body, mind, and desire in good Aree eee RA eeu ee Wc eOR RLU CUT OS PR au Ue Pleasure, enjoyment and creativity are granted, thanks to different levels of difficulty and effort required.” roa ene ETUC eee ee ee eee acct Ser