19 de maio de 2020 00:09:50 ART
Many working-age young people are most likely to spend most of their day working. Did not have enough time to care for his health as he should Resulting in subsequent problems in the matter of illness Or even out of shape Worry about choosing clothes each time. Causing many people to lose confidence as well
Therefore offering exercise techniques for those who do not have time Let's study If you only have 15 minutes a day to be fit and firm
Important things of exercise Not measured that you can leave for hours. Or whether a large number of positions But it measures whether you can use all the muscles or not To be known as Is a truly effective exercise
1. Jumping Jack 20 times
Good for: leg muscles
How to do: Start, stand with your feet close together, arms attached to the body, then jump, slap, spread out the legs, hands to hit each other above the head. Then return to the initial position, alternating continuously, 20 sets per set
2. Squats 20 times
Good for: thigh muscles Hip muscles
How to do: Position the feet about shoulder width. The tip of the foot pointing forward. Bend your back and chest, lift your chest, bend your butt, and sit down as if We are going to sit down on a chair that is placed at our bottom. Can go down as far as possible, or at least the thighs parallel to the ground The knees will fit the toes. Push up to feel the weight from the heel up. Not the tip of the foot Is like using the heel as an exerting pressure, do 20 sets per set
3. Lunges 20 times
Good for: thigh muscles Hip muscles
Instruction: Start by standing up straight. The toes are slightly separated. Step one leg forward, step 2, then bend the knees down With the knees at a 90 degree angle, back straight, hold for 2 seconds, reverse the preparation position Repeat the same side Or alternating sides can do 20 sets per set
4. Push-Ups 10 times
Good for: shoulder muscles Chest muscles
How to do: Start from the plank position. Hands extended as wide as the shoulder. From then, lift up Try to balance Push the chest up and down alternately counted as 1 time. Continue to set up 10 times. The trick is that it is. Do not put the bottom first. Because you will not be anything from this position at all
5. Punches 40 times
Good for: arm muscles Back muscles
How to do: This pose is not difficult at all. Punch in the air Begin standing, spreading your legs at the shoulders, shoulders, and holding the left-hand punch.
1 time, continue By twisting the waist when slightly punching, do the set 40 times
6. Elbow Plank
Good for: abdominal muscles Arm muscles
Instruction: Lie flat, face down. Raise both arms up Keep the plane to the ground Tighten your stomach for 60 seconds. It seems easy, but let's say that this pose is the most brutal of all these positions. Do not believe, have to try
Repeat all 6 positions for 3 sets, rest between sets for no more than 2 minutes.
How are you doing As you can see here Not difficult at all, right? If you want to have good health, you can only divide the time by 15 minutes a day.
Thanks from:
slotxo
Este post foi editado por mari kama em 19 de maio de 2020 00:15:22 ART"
