Find most women excuses for lack of exercise, including lack of time and busy or inability to go to a sports club and a lack of exercise equipment at home, but all of these excuses were dashed today after the spread of sports programs which home do not need only a few minutes per day of your time while the effect is excellent and satisfactory results. .. and will offer you today the home of Sport program is currently only 20 minutes and helps to tighten the muscles and burn fat and move the blood circulation.
The key point in this program is to keep the body in constant motion throughout the duration of exercise, so you must not be there period’s deadlock when moving from one exercise to another.
1) Heating and warm-up: Before you begin exercise has to be a heating process, for example jogging or walking in place for at least two minutes until the body becomes in the case of activity and ready to perform the exercises.
2) The first exercise the muscles of the chest and shoulder, one minute duration.
Initially you will find this exercise is difficult, but with the passage of time will become part of your daily routine simple ... Put your knees on the floor and raise your legs up and one of them wrapped the other to be your situation is more stable, the hands are and their status on the ground level of the shoulders, and then depending on the arms just starting to pay your body to the top straighten your arm and then the white curve of landing your body towards the ground while maintaining the back in case of straightening and concentration dependence of movement on the arm muscles only. Repeat the process for one minute.
3) The second exercise for the lower back, one minute duration.
Lie on your stomach straight and your hands and your legs unfolded, then lift your arm and right leg left at the same time to the highest extent possible, that you feel pressure mild lower back then Keep this position 5 seconds and then return to the status of the start and refining process on the other side and so on for a minute.
4) To maintain your fitness Marcy jogging in place for a minute and then back again to the exercises.
5) Exercise Fourth thighs and legs, two minutes duration.
The position initially be standing straight and install the hands on the hips, then push the left leg back as far as possible while maintaining the integrity without bending the knee to reach to the maximum extent possible then just starting bend the knee until approaching the Earth and automatically you will find that the right foot had bent in front of you by 90 degrees and try to not exceed the level of the right knee metatarsal.. Then Stand up again and repeat the process on each side of 10 to 15 times for two minutes.
6) The fifth exercise the legs, two minutes duration.
Put metatarsal left on the edge of the stairs and not the right leg wrapped on the left to focus on one foot only and proven hands on handrails or on the wall for balance and then start to lift your body to higher depending on the instep is installed on the stairs to the fullest extent and then rappel to the post-level rise stairs slightly Repeat this process 12 to 20 times.
7) Exercise VI to the muscles of the arms and shoulder, duration of two minutes.
Stand back straight and placing the right hand on the hip while your left hand carrying weights light or water bottle and small just starting to lift your arm straight to your side until the palm of the hand that holds weightlifting level shoulder and parallel earth, keep this position for two seconds then re arm to down next to your body and repeat the process on both sides 20 times for two minutes.
8) Exercise VII of the shoulder, one-minute.
Stand up straight with the hands to the top of your side parallel to the ground and then start moving the circular motion clockwise like paint small circles in the air while maintaining unbend without bending the elbow for 30 seconds, then someone else trend to reverse circulation turn the clock back 30 seconds again.
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