Most women find excuses for the lack of exercise, including time constraints and concern, or the inability to go to the gym and the lack of sports equipment in theHome, but all of these excuses
were dashed today after the spread of sports programs that did not need the home except for a few minutes of your time per day while the excellent effectAnd satisfactory results ... and we will offer you today the home of sport not exceed 20 minutes and helps to tighten muscles and burn fat and moving blood circulation.The key point in this program is to keep the body in the case of continuous movement for the duration of exercise, so you should not be there for periods of deadlock when moving from one exercise to another.1) heating and warm-up:Before starting the exercise must be carried out heating process, for example, jogging or walking in place for at least two minutes until the body into an activity and a willingness to perform the exercises.2) the first exercise the muscles of the chest and shoulder, the duration of one minute:At first, you will find this exercise 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 is wrapped over the other to be your position is more stable, while the hands are and their position on the ground level of the shoulders,Depending on the arms and then you start to pay your body into your arm and then straightened up Bantnaúh Thbtin your body towards the ground while maintaining the back in case the integrity and concentration dependence in the muscles of the arm movement only. Repeat the process for one minute.3) the second exercise for the lower back, the duration of one minute:Lie on your stomach straight and your hands and your legs Vdtan, then raise 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 two minutes and then Audhmrh to the exercises.5) Exercise Fourth thighs and legs, duration of two minutes.The position initially be standing straight and install the hands on hips, then push the left foot back as far as possible while maintaining the integrity, without bending the knee to reach to the maximum extent possible then you start bending the knee so close to the ground and automatically you will find that the right foot was bent in front of you by 90 degrees and try to not exceed the level of the right knee foot .. then stand again and repeat the process on each side of 10 to 15 times for two minutes.
were dashed today after the spread of sports programs that did not need the home except for a few minutes of your time per day while the excellent effectAnd satisfactory results ... and we will offer you today the home of sport not exceed 20 minutes and helps to tighten muscles and burn fat and moving blood circulation.The key point in this program is to keep the body in the case of continuous movement for the duration of exercise, so you should not be there for periods of deadlock when moving from one exercise to another.1) heating and warm-up:Before starting the exercise must be carried out heating process, for example, jogging or walking in place for at least two minutes until the body into an activity and a willingness to perform the exercises.2) the first exercise the muscles of the chest and shoulder, the duration of one minute:At first, you will find this exercise 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 is wrapped over the other to be your position is more stable, while the hands are and their position on the ground level of the shoulders,Depending on the arms and then you start to pay your body into your arm and then straightened up Bantnaúh Thbtin your body towards the ground while maintaining the back in case the integrity and concentration dependence in the muscles of the arm movement only. Repeat the process for one minute.3) the second exercise for the lower back, the duration of one minute:Lie on your stomach straight and your hands and your legs Vdtan, then raise 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 two minutes and then Audhmrh to the exercises.5) Exercise Fourth thighs and legs, duration of two minutes.The position initially be standing straight and install the hands on hips, then push the left foot back as far as possible while maintaining the integrity, without bending the knee to reach to the maximum extent possible then you start bending the knee so close to the ground and automatically you will find that the right foot was bent in front of you by 90 degrees and try to not exceed the level of the right knee foot .. then stand again and repeat the process on each side of 10 to 15 times for two minutes.
6)Place the comb left foot on the edge of the stairs and let the right foot curled over the left to focus on one foot only Thbta your hands on the railing or wall for balance and then Start with raising your body into a higher depending on the instep is installed on the stairs to the maximum extent then Ahpti to the post-level rise in the drawer slightly and repeat this process from 12 to 20 times.7) Exercise the muscles of the sixth arm and shoulder, two-minute:Stand back of a straight and a right hand on the hip, while your left hand with weights light or water bottle are small and just starting to lift your arm straight up next to you so that the palm of the hand which holds a weight level of the shoulder and parallel to the ground, Keep this position for two seconds and then make certain that your arm down beside 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 individual hands to the top of your side is parallel to the ground and then Start with Athrikema a circular motion clockwise like you Trsameen small circles in the air while maintaining the Astqamthma without bending the elbow for 30 seconds, and then others the trend to reverse rotation of the clock back 30 seconds again.9) Exercise VIII to the rear thigh muscles and the back of the back, a 3-minutes:Place hands and knees on the floor and back straight at an angle perpendicular to the arms and thighs and then pull your left knee forward towards the chest and slowly Oaidyha back up to upright completely in the air and become the level of the back and return again to the position initially fold and install them on the ground. Is refining this process 20 times each foot.10) Exercise IX of the abdominal muscles, a 3-minutes:Conventional abdominal exercise, Lie on your back with knees bent and discourage foot on the floor and put hands behind head, elbows to the side and then depending on the Start with the abdominal muscles to lift your body up and back down for a minute straight.After that the pressure on Alhanpin Marcy same exercise with the trend right elbow to left knee when lifting the body and vice versa with the left elbow and repetition for another minute.Finally, little change in the exercise to focus on the lower abdominal muscles to lift the feet off the ground until the thighs perpendicular to the back and legs in the air parallel with Alerdovi Trfien your body each time pull the right knee towards left elbow and vice versa for a minute.11) to finish the exercise should be gradual and non-stop movement immediately:Example, you can run in your place and then reduce speed to become a quiet walk to calm down your heart and your breathing returns to normal.