تعلم الانجليزية عن طريق قراءة مقالات قصيرة بالانجليزي مترجمه للعربية، وذلك لتنمية مهارة القراءة باللغة الانجليزية وحفظ كلمات انجليزية جديدة في سياق جمل

اعلان

10 mins home toning workout

 




Tighten your ass, your stomach muscles, your legs and your arms with the exercise of domestic harmony this for 10 minutes.

You'll need to rubbery resistance to bar some exercise, but if you do not have one, you can use water bottles or other weighty things.

The harmony exercise routine counter-force to the recommended weekly for your business. Learn more about the guidelines for physical activity for adults.

Before you begin, warmed up with warm-up routine for 6 minutes then. After that, relax with a 5-minute stretch and relax.

Exercise pressure 3/4 and exercise full pressure - two groups of 12 to 15 times

Exercise pressure 3/4
Put your hands under your shoulders stretched out your arms fully, and Enough Menbsttan and fingers forward. Put your knees on the ground. I bow to your elbows, lowering your chest toward the bottom, not less than 2 inches from the ground. Click to rise and then repeat.

Exercise full pressure
Put your hands under your shoulders stretched out your arms fully, and Enough Menbsttan and fingers forward. Mstakimtan keep your legs and your knees off the floor. Bend your arms at your elbows, lowering your chest until couple of inches above the ground so that constitute your elbows 90 degrees. Keep your back and your legs straight at all times as if your body wooden board. Does not try to bend your back or bending the upper or lower during the compression process. Click to rise and then repeat.

Exercise the back pressure on the brachial triceps muscle - Two groups of 12 to 15 times

Sit on the floor with knees bent, feet on the ground, hands on the ground behind you so that your fingers moving toward your body. To start, lift the hips off the ground. Now, bend your elbows slowly then and lower your body toward the ground, and slowly push up, but to pause the movement of elbows. For more of a challenge, place your hands on the fixed seat or seat leg exercises.

Exercise shoulder pressure - two groups of 12 to 24 times

Put a rubber resistance band under both feet, Stand erect with bend your arms at your sides and raise fists to shoulder level. Without lifting your shoulders, your arms extended over your head slowly even rub shoulders together and then expand your fist with your arms move to the downside.

Exercise pressure shoulder lunging forward position - one group of 12 to 24 times per each side

Stand in the burst mode, so be right foot forward, and put a rubber resistance band under the right foot. Hold the rubber resistance band in both hands, with the bend your arms to your sides. Stretch your legs while on Toulhma, extend your arms above your head so that touch together. Slowly lower back to the starting position and then repeat.

Exercise to strengthen biceps brachial - Two groups of 12 to 24 times

While standing upright with the opening of the feet hip width, place the resistance band under one foot, or two for more of a challenge. Keep your stomach flat, and strain your ass. Hold the bar with your arms straight at your sides with your palms to make the outside. Flex slowly raising Qdtek attached to your shoulders, without moving your elbows. Slowly lower and repeat.