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 exercises you can easily do in your house.

Bent Lie on your side with your hips slightly bent forward. Lift with legs bent knee as high as you can. Lowers leg again without having to relax the buttock. You can imagine that you have a balloon between your legs, so you do not get to pick your thighs when you lower the leg. You must review the entire exercise hold tension in leg and buttock muscles. Raise and lower the leg slowly and controlled. Repeat 15 times with each leg. Lower the buttocks now, as if you were to sit on a chair, for there is a 90 degree angle between your thighs and lower legs. Get up again slowly to starting position. It is important that you keep your upper body upright and your knees are behind your toes throughout the exercise. Be sure to keep the tension throughout the body and perform the exercise slowly. Repeat 15 times.

Arms Lie on the floor with your hands on each side of the chest and knees on the floor. Lift the lower leg off the ground so you now resting on hands and knees. If you're strong, you can choose to keep your legs outstretched and instead rest on hands and toes. Now push your body up by straightening your arms. Lower the body downs again, then the chest, but not the abdomen, barely reaching the ground. Push your body up again, etc. Make sure to tighten the stomach and back, so you do not sway in the back and abdomen to fall to the ground. The body shall be raised and lowered slowly and controlled. Repeat 8-15 times depending on whether you choose the easy (on hands and knees) or hard (on hands and toes) exercise. Stand with your back to a chair. Place your hands shoulder-width apart on the edge of a chair with your hands forward. Now bend your knees at a 90 degree angle with the bum in front of the chair's edge, your arms now bear your entire weight. If you're strong, you can choose instead to stretch your legs. Bend your arms in an approximately 90 degree angle so that the body slowly lowered vertically. Be sure to keep back and head in a straight line. Stretch your arms again, so you come back to the starting position. Repeat 15 times.

Shoulders Stand with slightly spread legs and arms straight down the side. Now raise your arms slowly to the side to shoulder height. Lower your arms now very slowly down the page again. Next time you lift your arms up over your head and lowers his arms again returned to the starting position. This exercise must be performed very slowly to be effective. Repeat 20-30 times.

Neck Stand relaxed with slightly spread legs and arms down long ago. Slowly lift your shoulders up to ears, keep your shoulders in this position 1-2 seconds before you are totally relaxed in the shoulders, and let them fall back to the starting position. Repeat 15 times. Finish with a few stretching and relaxation exercises.

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