These exercises are seven results - if they put them in the gym or technical home.Good is a must for a workout safe and effective. If you're new, and the exercise of more than 40 years, suffering from health problems or take medication regularly, consult your doctor before starting any exercise program.
No. 1: Walking
Therefore, it is the winner: you can walk anywhere, whether on a treadmill or other equipment without a good pair of shoes.
Method: We must start by walking beginners five to 10 minutes at a time, gradually at least 30 minutes in each session. As you progress, to extend the deadline before riding increase the speed or incline.
Number. 2: the training period
Therefore, it is a winner: In addition to the training of personnel in the heart interval can enhance your fitness, burn more calories and help you lose weight. Idea: to change the intensity of exercise for your body to challenge instead of hanging around your comfort zone.
How to: push the pace for a minute or two, then go out for 20-10 minutes, depending on the duration of the exercise and the time it takes to recover. To do so during training.
Number. 3: Squats
Therefore, it is the winner: squat several groups working muscles - quadriceps hamstrings, and buttocks - at the same time.
How to: Keep your shoulder width feet and your back straight. Bend your knees and let your back and you sit on a chair, keep your knees ankles.
Squat: Technical Tip
Practice with the real president to control this movement. First, sit in a chair right and stand up again. After sitting there completely, and barely touch the chair before standing back up. Finally, the graduation to do squats without a chair.
No. 4: Lunges
Therefore, it is a winner: Like squats, lunges work all major muscle in the lower part of the body. Lunges also help improve your balance.
How to do: Take a big step forward, with your back straight. Bend your knees in front of about 90 degrees. To maintain your weight on your legs back, knee and let again toward the ground - but not touching the ground.
Lunges: an additional challenge
Try not to move forward only, but behind and on each side, with all the rush.
No. 5: Push-up
Therefore, the winner is: push-ups strengthen your chest, shoulders, triceps and core.
How to: face down, place your hands slightly wider than shoulder width. Place your toes or knees on the ground, and create a smooth line with your body, from shoulders to knees or feet. Save the background and the abdominal muscles and acting less and raise your body by bending and straightening your elbows, keeping your torso stable throughout the movement.Push-ups: it is very difficult? Very easy?
Beginners can start doing push-ups Saturday in the kitchen sink, and then work their way up to the table or chair on the floor with bent knees and the floor at their feet. To complicate matters, your feet on the bench, drawer, or the bank, while maintaining good form.
Begin lying on your back with feet flat on the ground and his hands supporting your head. Click at the bottom of the back down. Contract abs and lift your head first (tucking your chin slightly), then the neck, shoulders and back off the floor.
No crunches with your feet off the floor and knees bent. This method can help to prevent the return of the primary, but also involved the hip flexors of your own.Abdominal crunches: Exploring
Keep your neck under your spine. Do not stick your chin out. Do not hold your breath. The meeting will take place in the chest and shoulders open, and maintain your facilities through the field, your bottom line.
Number.7: Therefore, it is the winner: the line is determined work all major muscle in the upper part of the back and biceps.
How to: with legs spread on the shoulder view and regardless of the stand, bend the knees and bend forward at the hips, abdominal muscles and then the extension of the spine to add support. Keep weight under the shoulders with hands shoulder width apart. Flex elbows and raise both hands on both sides of the body. Pause, then lower arms slowly starting position.
Bent over rows: Tips for beginners
Beginners can perform this step without weights. If you have difficulty in doing this exercise standing up, and supporting your weight by sitting on the bench incline, facing backwards.