Home Exercise

This home range should be included in a system of exercises for each one of you . With it, you take the major muscle groups for a short time.
If you are a beginner, follow a single approach of 16-18 repetitions of each exercise. If you have time and desire to make the two approaches each exercise. Want to increase the burden to burn more calories? Add to a range of 15-20 minutes of aerobics: jumping, vigorous dancing, treadmill and stationary bikes.

Feet

Stand straight, feet shoulder width apart , hands with dumbbells omitted along the hull . Tighten the press , take a step forward with left foot and sat down in an attack so that the left knee was on the ankle, and right at the floor . Effort of the muscles of buttocks and thighs , return to starting position . Perform all repetitions with the first one, then the other leg .

Back

Stand straight, feet shoulder width apart. Take a dumbbell in left hand . Tighten the press, slightly bend your knees and lean forward from the hips so that the back was parallel to the floor . The left hand freely lowered , palm facing inward . Connect the blades, bend the left arm and back muscles tighten effort elbow back and up . Slowly straighten your arm. Perform all repetitions with the first one , then on the other hand.

Chest

Get on all fours and alternately moving his hands , sunk so that the body formed by a straight line from head to knees . Direct hands wider than shoulders. Press tense . Bend your elbows 90 degrees and lower chest. Slowly straighten your arms .

Shoulders

Stand straight, feet shoulder width apart , arms bent, dumbbells at the shoulders , palms facing inward , elbows overcame the floor. Press tense . Effort of shoulder muscles straighten arms above his head . Return to starting position .

Triceps

Take a dumbbell in your hand, palm facing inward , elbows bent. Tighten the press , slightly bend your knees and lean forward from the hips so that the back was parallel to the floor, other hand on left thigh . Hold the elbow of the working arm close to the body , straighten your arm . Slowly return to starting position . Perform all repetitions with the first one , then the other side.

Biceps

Stand straight, feet shoulder width apart. Connect the scapula, lower the shoulders, tighten the press. Hands with dumbbells omitted along the body, palms look forward . Keeping your elbows close to the body strictly under shoulders , bend your arm and pull the dumbbell to the shoulders. Slowly return to starting position .

Press

Lie on your back , bend your knees , feet evenly put on the floor. Hands behind head , with elbows separated the sides. Tighten and lift your shoulder blades press against the floor . Hold this position as long as possible , and then slowly return to starting position .

Best of luck

See More:  Benefits of Aerobic Exercise