These gym exercises all you can do in your home or outdoors. The exercise contributes to the elasticity of your muscles, prevent bone fragility and improve your metabolism. If you want a more refined silhouette, except now some pounds or just feel more agile we bring fitness exercises.
Do not forget that in addition to gym exercises, there are other activities burn calories as usual getting down or climbing stairs, walking, dancing, running. Anything that gets you moves you will benefit. The exercises in the gym that we bring are designed to work in areas such as thighs, inner arms, abdomen, and gluteus. If you're in a start only doing 10 minutes every day, then increasing and you can see 30 minutes three times a week.
If you have proposed to start practicing exercises in the gym before you consider a simple preparation before beginning the exercises. Nothing gentle stretching exercises to prepare your strongest muscles in the exercise. Start with few repetitions and gradually increase voice. If you do this table three times a week and take care of your food in a short time you will be much better.
Fitness exercises Before the exercises began warming up muscles and joints to rotate shoulders forward and back, and imitating the gesture of assure get up, walking or climbing knees for 10 minutes.
The crash exercise for your legs and your back. Execution. placing your feet parallel with the ends slightly out and do assure gesture of putting all the weight on your heels. Repetition. Do 3 sets of 10 to 25 repetitions. Variant. Attach the feet makes a big step backwards keeping up the heel and bring the knee toward the ground, do it with each leg alternately. To increase the intensity of this exercise you can take something heavy between your arms.
To keep your back in shape and prevent back problems. Execution. Standing, bend the leg. Take a bottle of water and pull back to the elbow without moving the back start with his arm extended toward the ground. Repetition. Make two sets of 10 to 20 repetitions.
Designed to define and give shape to the shoulders. Execution. On the ground with a knee, just with two arms openings or two bottles of water. Keep your arms slightly bent and so shoulder, elbow and hand are aligned. Repetition. Do 3 sets of 10 to 25 repetitions.
To tighten and shape the inner arms Execution. Supports hands on the edge of a step or a chair, keep your back straight and elbows down wearing backwards. Repetition. Series of 8 to 15 repetitions.
To tighten and shape the rear. Execution. Open your legs hip width and placed his hands under the shoulders. 90 º bend one leg, bending the foot and bring it to the ceiling without changing position or lowering the knee. Repetition. Do 3 sets of 15 to 25 repetitions with each leg.
The most comprehensive exercise to tone the torso, chest and shoulders above. Execution. Open the arms, backs and knees aligns your body so that his ass, nor protrude back. Lower elbows with the chest open and closer to the ground. Repetition. Do 3 sets of 8 to 15 repetitions.
To tone the lower abdomen. Execution. Supports hands under the back, stretch your legs, feet and brings together the heels toward the ceiling without lifting the back too. Each time you upload blows. Repetition. Do 3 sets of between 12 and 25 repetitions.
To tone up the side of your belly. Execution. Support your feet, hold the head with a hand rises up and turns to touch the knee with the opposite hand. Back to soil passing through the center first and then downhill. Repetition. Do 3 sets of between 123 and 25 repetitions.
To tighten the abdominal main strip, which also help prevent back problems. Execution. Keep the legs bent with feet supported. Hold your head with your arms and Keep them open. Let the trunk with the chin slightly up while bushings. Repetition. Do 3 sets of between 12 and 25 repetitions.
To give your pectoral muscle tone, which helps you keep your chest instead. Execution. To face up with legs bent, place your arms at 90 º (aligning shoulder, elbow and wrist) and from that position and pull the arms back to bend them. Repetition. Do 3 sets of 8 to 15 repetitions.
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