Fitness Program

Fitness Program Are you one of those who have a sedentary job, and how free time is spent with activities that do not give up a sweat? Then you probably have not used your muscles sufficiently. Here are 10 exercises you can easily do in your house. Do not have time or desire to train in a gym, here are ten exercises you can do at home while watching television. The exercises require no equipment and takes only twenty minutes to do. You will soon be able to both see and feel the effect of exercise. Then drop the couch and do exercises, so you can watch TV with a clear conscience! It's a good idea to lie on a soft surface, such as a blanket or a cheap exercise mat when doing exercises. It is important that you do the exercises slowly and controlled. Take your attention to the muscles you exercise. This will ensure that you exercise the right muscles, and the full benefits of the exercises. You decide in what order you do the exercises. The program should be repeated 2-3 times to give you the full effect. It's a good idea to make the program several times a week.

Back Get down on all fours. Now raise the right arm and left leg and lower arm and leg to starting position. Now raise your left arm and right leg and lower back to starting position. Repeat 15 times with each arm and leg. Lie flat on your stomach. Put your hands under the forehead and look down into the ground. Now raise your upper body slowly off the ground. Hold this position 1-2 seconds before again slowly lowering the body down to earth. Repeat 15 times.

Stomach Lie down flat on your back. If you sway, you can support your back with your palms. Lift up your legs stretched 2-3cm above the ground. Keep them in this position as long as possible. You can also lift your legs slowly to the vertical and slowly lower them back to 2-3cm above the ground. Repeat this exercise 10-15 times. Lie on your back. Bend your legs, pick the bottom of your feet together and let your knees fall to the side. Make sure not to sway back and pelvic pressure at the ground throughout the exercise. Bring your hands behind your neck. Look into your chest. Lift up slowly shoulder blades off the ground. Hold this position 1-2 seconds before again lowering the shoulders to the starting position. It is important that you complete the entire exercise keeps the tension in the stomach. Repeat 10-15 times.

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