Be the form: 6 simple exercises

 Many believe that the painful exercise, the faster they will help us get back in shape. But really effective exercises should not be a price to pay for happy hour rest - it should bring joy and confidence, and not leave us in the haggard. Simple and nice load on key muscle groups will help to tone the entire body. And even if the muscles get tired (especially the first time), the overall feel of a charge than nachidolzhno be very positive.

You need the chair as a support, and two 1 5-kg dumbbell or 1, 5-liter bottle filled with water. If you think that the load is not sufficient, fill the bottle with sand instead of water.

Duration. Do each exercise 15 times on the right and left foot. For maximum effect, try to do the exercises every day for 10 minutes or 20 minutes a day.

How do the exercises? Slowly and smoothly without jerking. Be careful not to overextend the muscles. Take short respite. Breathe evenly and deeply.

A 10-minute charge for each day

Exercise 1

Reinforce the thighs and buttocks

Stand with your feet shoulder-width apart and hold a dumbbell in each hand. Take a deep lunge forward at the same time, keep your back straight and your hands should be directed vertically downward.

Exercise 2

Strengthen the hips

Stand at a distance of about one step away from the chair. Bend over and grasp with both hands on the back. Keep your hands and your back straight. Raise your right leg as high as you can. Lower and without touching the floor, repeat.

Exercise 3

Strengthen your back

Stand at a distance of a meter from the chair and hold a dumbbell in your right hand. Lunged forward with his left leg, bend the knee and left hand, grasp the back of the chair. Simultaneously bend the right arm at the elbow. Repeat.

Exercise 4

Strengthen your biceps

Stand with your feet shoulder width apart. Dip your hands with dumbbells straight down. Pull your right ankle to the left knee. Then slowly pull the dumbbells to your shoulders. Return to starting position and repeat.

Exercise 5

Strengthen caviar

Place your hands on the waist, let down your right foot over the left ankle. Keep your back straight and slowly squat on the left leg. Abdominal muscles should be stretched. Change legs and repeat.

Exercise 6

Pull your belly

Lie on your back, arms folded behind his head and straighten your legs. Then pull the left elbow to your right knee. Return to starting position and repeat on the other side. Perform each exercise slowly and at the same rhythm.

Tags: exercise