Tighten your ass, your stomach muscles, your legs and your arms with the exercise of domestic harmony this for 10 minutes.
You will need to rubber resistant to some exercise bar, but if you do not have one, you can use water bottles or other weighty things.
Harmony is an exercise routine corresponding to the recommended strength of your weekly. Learn more about the guidelines for physical activity for adults .
Before you begin, then warmed up with a routine warm - up for 6 minutes . After that, relax with a 5 - minute stretch and relax .
Push 3/4 and exercise full pressure - two groups of 12 to 15 times
Push 3/4
Put your hands under your shoulders stretched out your arms fully, and Enough Menbsttan and fingers forward. Put your knees on the ground. Bend the elbows, lowering your chest toward the bottom, is not less than 2 inches from the ground. Click to rise and then repeat.
Exercise full pressure
Put your hands under your shoulders stretched out your arms completely, Enough Menbsttan and fingers forward. Mstakimtan kept your legs and knees off the floor. Bend your arms at your elbows, lowering your chest until Anxin above the ground so that constitute your elbows 90 degrees. Keep your back and your legs straight at all times as if your body wooden board. Does not try to bend or curvature of the upper back or lower during the compression process. Click to rise and then repeat.
Train back pressure on the triceps muscle brachial - Two groups of 12 to 15 times
Sit on the floor with knees bent, feet on the ground, hands on the ground behind you so that your fingers moving toward your body. To start, lift the hips off the ground. Now, bend the elbows and slowly lower your body toward the ground, and slowly push up, but to pause the movement of elbows. For more of a challenge, place your hands on the seat or fixed legs exercises seat.
Exercise shoulder pressure - two groups of 12 to 24 times
Put a rubber resistance band under both feet, stand erect with the bend your arms at your sides and raise fists to shoulder level. Without lifting your shoulders, your arms extended over your head slowly until they meet together and then expand your fist with your arms move to the downside.
Exercise pressure shoulder status lunging forward - one set of 12 to 24 times per each side
Stand in the burst mode, so that the right foot is forward, and put a rubber resistance band under the right foot. Rubber resistance band held in both hands, with the bend your arms to your sides. Stretch your legs while on Toulhma, extend your arms above your head so that touch together. Slowly lower back to the starting position and repeat.
Exercise to strengthen the biceps brachial - Two groups of 12 to 24 times
Exercise raise your hands to the sides - two sets of 12 to 24 timesWhile standing upright with the opening of the feet hip width, position the resistance band under one foot, or two for more of a challenge. Keep your stomach flat, and strain your ass. Hold the tape with your arms straight at your sides with your palms to make out. Flex attachment slowly raising Qdtek to your shoulders, without moving the elbows. Slowly lower and repeat.
Stand upright with the opening of the feet hip width. Place the resistance band under both feet. Keep your stomach flat, and strain your ass. Hold the tape with both hands, palms inward and your arms straight at your sides. Raise both your arms slowly, keeping them straight, even shoulder height, taking care not to raise your shoulders. Slowly lower and repeat.
Exercise squat - Two groups of 15-24 times
Stand with your feet open width shoulders and your hands down at your sides or stretched out in front of you out to achieve greater balance. Lower yourself by bending your knees until Tsubhan angles where almost equivalent Fajmak ground. Keep your back straight and do not let your knees Taatmdeddan on your toes.
Exercise rush - one set of 15-24 times with each leg
Stand in split mode so that your right leg to the front of the left leg and back. Bend your knees slowly, lowering your status lunging to become both legs at right angles approx. While maintaining the weight lying on Kaabak, lift yourself up to return to the starting position. Keep your back straight and do not let your knees Taatmdeddan on your toes.
Exercise stomach - Two groups of 15-24 times
Lie on your back, with your knees bent and your hands behind your ears. While keeping your lower back pressed to the ground, lift your shoulder tablet from the ground to no more than 3 inches, and Akhvdahma slowly. Do not condescend your neck on your chest when the rise and not use your hands to hold your neck up.
Exercise raise the back - two sets of 15-24 times
Lie on your chest lay your hands on Sdgyek or stretched out in front of you out for more of a challenge. While maintaining the annexation of your legs and your feet on the floor, lift your shoulders off the ground to no more than 3 inches and Akhvdahma Bbte.hafez on your neck straight and look down at the performance of the exercise.
Now relax with this stretch and relax routine .madh 5 minutes
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