I offer four exercises fitness, easy to make at home (uh ... except the small warm jogging) without hardware (just his muscles in fact, even a floor mat or carpet for short). We work this month: abs, buttocks and legs.
Total session time: 15 minutes
Parties requested the body: abs, buttocks, legs
Before embarking on his consulting physician to advise us (or advise against) the practice of some sports. It will ensure that our fitness has no cons-indications, practice certain activities.
First, before each session it is best to do a little jogging to warm up (5-10 minutes). Warming up prepares the muscles, including the heart and respiratory system to work harder.
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Exercise 1: large lower right (muscles of the lower abdomen)
Description: seat, hands held slightly shins close to the chest, gradually contracting the abdominals expiring at the end. This causes a little closer to the chest to the thighs.
Rhythm: slow and static in alternation, in that order, slow, 10 to 20 times with small amplitude, static hold the position for 10 to 15 seconds, and then longer and longer. Repeat all 3 times, with a pause of 20 seconds between each set.
Tip: keep the back straight and if the flexibility is lacking, bend your knees more.
Variants: unleash the hands of guards or even something on a stool.
3rd year: abductors and adductors (inner and outer legs)
Description: lying on her back, head, shoulders and arms loosened soil, straight legs to 90 degrees, it spreads quickly and away legs, amplitude of one meter between the legs without touching your feet breathe normally.
Rhythm: very fast, 3 times 20 movements. 30-second break between each set.
Tip: Do not release the abdominal.
4th year: obliques (abdominal on the sides)
Description: lying on your back, arms outstretched to each side, head detached from the ground, hips flexed at 90 degrees, knees bent at 90 degrees, slightly lift the basin. Switch knees from side to side, bring your knees to the face between each movement (right - face - left).
Rhythm: slow, 20 to 30 times. 3 sets of 20 to 30.
Tip: constantly contracting the abdominals.
The ideal is to do two sessions per week. Good sessions!
Total session time: 15 minutes
Parties requested the body: abs, buttocks, legs
Before embarking on his consulting physician to advise us (or advise against) the practice of some sports. It will ensure that our fitness has no cons-indications, practice certain activities.
First, before each session it is best to do a little jogging to warm up (5-10 minutes). Warming up prepares the muscles, including the heart and respiratory system to work harder.
*
Exercise 1: large lower right (muscles of the lower abdomen)
Description: seat, hands held slightly shins close to the chest, gradually contracting the abdominals expiring at the end. This causes a little closer to the chest to the thighs.
Rhythm: slow and static in alternation, in that order, slow, 10 to 20 times with small amplitude, static hold the position for 10 to 15 seconds, and then longer and longer. Repeat all 3 times, with a pause of 20 seconds between each set.
Tip: keep the back straight and if the flexibility is lacking, bend your knees more.
Variants: unleash the hands of guards or even something on a stool.
2nd year: the gluteus maximus muscle (no, not the big butt is in the center of each buttock muscle)
Description: four legs, arms extended vertically straighten the leg up, pushing the heel up, return to the starting position slowly.
Rhythm: slow, 20 to 30 times per leg. All 10 times, static outstretched leg for 5 seconds.
Description: four legs, arms extended vertically straighten the leg up, pushing the heel up, return to the starting position slowly.
Rhythm: slow, 20 to 30 times per leg. All 10 times, static outstretched leg for 5 seconds.
Description: lying on her back, head, shoulders and arms loosened soil, straight legs to 90 degrees, it spreads quickly and away legs, amplitude of one meter between the legs without touching your feet breathe normally.
Rhythm: very fast, 3 times 20 movements. 30-second break between each set.
Tip: Do not release the abdominal.
4th year: obliques (abdominal on the sides)
Description: lying on your back, arms outstretched to each side, head detached from the ground, hips flexed at 90 degrees, knees bent at 90 degrees, slightly lift the basin. Switch knees from side to side, bring your knees to the face between each movement (right - face - left).
Rhythm: slow, 20 to 30 times. 3 sets of 20 to 30.
Tip: constantly contracting the abdominals.
The ideal is to do two sessions per week. Good sessions!
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