Be the form: 6 simple exercises

Be the form: 6 simple exercises
 Of course, it would be good to devote at least half an hour fitness at least every day, as expert advice. But when time is running out, and the list of working and personal affairs there is no end, we have to move on to express training methods. Fortunately, there are simple exercises that allow the muscles to pump up, burn excess calories and fat to get rid of wrinkles.

Strap

Excellent static exercise, allowing for a minute to work out all the muscles of the body. Workload get abdominal muscles, bark and buttocks. Take the emphasis lying. Put your hands on your elbows just below the shoulder joints. Hands can be concatenated to the castle. Abut feet on the floor socks. Straighten and tighten your entire body from head to toe. Do not bend or bends in the lumbar region. A very important point is the correct position it back. It must be pressed to even though the board. You must hold in this position a minute. When this result is you made, try to reduce the footprint, raising straightened leg or arm.

Swallow

Stand up straight, arms down along the body. Slowly tilt your body forward and lift your right leg straight. Get to the body and leg form a straight horizontal line. Hands pull forward. Is held in this position for two or three minutes. When you can do it with ease, grab a decade of playing cards and posture of "swallow" put them on the floor in front of him with one hand. To get to the floor can be slightly bend the knee of the supporting leg. Then collect all the cards and change leg.

Jumping over a hurdle

This exercise is designed for the legs and buttocks. Put the chair back against the wall and a seat for you. In half a meter from the chair put a small box or bucket. Stand to the left of obstacles. Grab hold of the chair seat so that the shoulders were above the chair. On the exhale, jump through the box. Keep feet together. Then jump to the left. Do this exercise until you get tired.

Push Ups

No matter how banal did not seem to push you, this is the best exercise for the arms and chest. Take the emphasis lying. Put your hands under the shoulder joints. Fingers facing forward. Slowly lower the body to the floor until your elbows are bent at right angles. If you can, go down below, to touch breasts sex. Push back up. While driving necessarily keep your back straight, do not bend the waist. If you find it hard to perform normal push-ups, push-ups, focusing not on the toes and knees.

Cobra

To get rid of the stoop and back pain, perform this exercise every day. Lie on the floor face down. Stretch your arms and legs. Slightly open feet. Raise your head, chin pull down. On the exhale, gently lean, raising the legs, arms and shoulders. The whole body must be stressful. Hold for 5 seconds. Do not hold your breath. Repeat 10-12 times.

Twisting

Old friends ... you twist it seems boring? Note that the 100 twists per day will provide you with guaranteed perfect press. Lie on the floor. Loins should be tightly pressed to the floor. To do this, lift up the bent leg and connected. Hands clasped behind his head. Slowly lift the body up, trying to pull the blade from the floor. Do not help himself with his hands, do not push your head forward. Your arms should be relaxed. In order not to disturb the performance of the technique, drag up the chin. At the top of pause and take a few springy rocking.

Tags: leg press, shape, muscle, arm, chest, buttocks, exercise