Hi everyone s. ..
For here I leave some exercises for those areas so we fastidiaaan q! Q I hope
serve them, put them into practice! I do =)!
For here I leave some exercises for those areas so we fastidiaaan q! Q I hope
serve them, put them into practice! I do =)!
Arms:
Exercise 1:
Purpose: Biceps
Action of Position: knees and legs crossed or joined and raised, palms of the hands on the floor, arms extended, separated at the height of the shoulders and bust line, abs in, not round the back.
Movement: Bend the arms in the fall and spread on the rise with a slow and safe fixing the position of the back and abs tight, not vitiate the position. Be sure not to arch your back during the return phase, to avoid overextending your elbows, joints can hurt you.
Exercise 2:
Purpose: Action triceps muscle (back of arms)
Position: standing, legs slightly bent and together. Bust forward, but not much. Elbows bent and adhering to the bust. In the hands of two dumbbells, palms turned inward.
Movement: Extend arms backward and slow to return. Sure that the back is straight and never bowed. Dolls in line with the forearm.
Purpose: Biceps Action of Position: knees and legs crossed or joined and raised, palms of the hands on the floor, arms extended, separated at the height of the shoulders and bust line, abs in, not round the back.
Movement: Bend the arms in the fall and spread on the rise with a slow and safe fixing the position of the back and abs tight, not vitiate the position. Be sure not to arch your back during the return phase, to avoid overextending your elbows, joints can hurt you.
Exercise 2:
Purpose: Action triceps muscle (back of arms) Position: standing, legs slightly bent and together. Bust forward, but not much. Elbows bent and adhering to the bust. In the hands of two dumbbells, palms turned inward.
Movement: Extend arms backward and slow to return. Sure that the back is straight and never bowed. Dolls in line with the forearm.
Abdomen:
Exercise 3:
Purpose: high and oblique abdominals. Position: Face up, left hand behind head, elbow out, right arm extended at shoulder height.
Movement: Bringing left shoulder to right knee raised only 15 cm. When finished, run with the opposing party. The back ground and not attached to the pressure on the neck with his hand.
Exercise 4
Purpose: lower abdominal muscles. Position: Face up, support your legs together, one after the other on a chair in order to form an angle of 90 degrees between the thighs and breasts, feet, hammer, hands behind head and elbows out.
Movement: Slightly lift your head and shoulders at 15 cm above the ground while bringing knees to chest, and remained the buttocks on the floor. To prevent the lower back (lumbar) did not get off the ground.
Hip:
Exercise 5
Purpose: hip muscle action Position: body lying on the ground on the right side, arm extended, head resting, right leg bent at 90 degrees chest, left bent outward 90 degrees and in line with the chest, palm of left hand resting in front of the chest. Always keep good posture, that the bust is perpendicular to the ground and especially not to arch your back
Movement: begins with both legs together and start raising the right leg to hip height, resulting in the contraction muscle. Upon completion of the appropriate sets and reps, you must run the opposite leg.
Exercise 6:
Purpose: hip muscle action Position: body extended on the left side, arm extended, head resting, right leg bent toward the chest, extended left, but not quite, out, the palm of your right hand on the ground in front of the chest.
Movement: muscle action starts picking up a bit right leg to hip height and returning almost touching the ground. Avoid moving the pelvis forward, not to alter the position of the back.
Preventing and Combating Cellulite:
Exercise 7:
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Purpose: strengthen the abductors and glutes.
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Purpose: strengthen the abductors and glutes.
Position: supine with their legs closed and together holding a pillow in the middle with the back straight on the floor and arms at the abdomen relaxed.
Movement: raise the legs (groin) in the middle and squeeze the buttocks up the hips.
Exercise 8:
Purpose: strengthen the muscles of the quadriceps, hamstrings and glutes. Position: standing, one leg in front of the other, to perform a deep knee bend before. Always straight back to center of gravity. Movement: alternating knee flexion movement of each leg is almost 90 ° for each leg, carries the force toward the center of gravity, producing a contraction of the gluteus major muscles in particular.
Avoid: flex or bring your eyes down so as not to vitiate the position.
Exercise 9:
Purpose: strengthen the abductors, quadriceps and glutes. Position: standing, legs spread wider than the pelvis and knees and foot ends open. Straight trunk and hands to the hip.
Movement: knee flexion to 90 °, to act quadriceps muscles, groin and buttocks.
Avoid: trunk flexion and not taking his eyes toward the floor
Remember that by strengthening muscles are not burning fat! It is ideal for cardio .. Walking, jogging, jumping rope, biking, skating ... etc!
Here is everything ... the "right" is doing 3 sets of 20 ... or 15 .. I do Buuut 4 of 50 xD! Q I see is little but I'm bored ... PC's can do and remember q q The more the merrier! pq if it hurts it works!
are exercises you can do at home every day, try to make at least 3 times a week =) q I hope they like my work!
Besoteess
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