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Simple Exercises To Do At Home

June 26, 2011 | Author admin

Walking

One simple exercises to do at home to lose weight and maintain a healthy heart yesterday. It is said that if a person walks 10,000 steps each day is more than enough to keep him healthy and fit.

Jogging

Jogging is a head start by going as far as its impact on the body and the stress it puts on its concerns. A person planning to include jogging in his exercise routine should start with brisk walking at first, and after a few days because his endurance has improved a bit, had to go jogging. Read more on cardiovascular exercises.

Stretching

Stretching is very important warm-up exercises before doing any strenuous exercise, to prevent damage.

* Begin by rotating your hands out, first clockwise and counterclockwise.

* Keep your hands on the side of the hips and shoulders move for five seconds, then return to the normal position. Repeat this exercise five times.

* Stand facing a wall and keep your hands on it. Move the left foot, keeping your feet on the ground. Hold for several seconds and then returns to normal. Repeat this exercise five times and then do the same with the right foot.

* Move your arms over your head and stretch as much as possible, to keep them straight. Then double the size a bit and move your body all the top of the left, keeping your legs straight. Return to normal position. Now repeat the same on the right side.

* To stretch your neck, feet and hands, simply turn in circles, clockwise in the clockwise and counterclockwise, five times each.

Leg Exercises

One of the most effective exercises to tone and simple your legs are squats. Start by keeping your feet shoulder width apart. Then, keep your torso upright and your lower back slightly arched, bend your knees. Ideally, you should go to a certain point until your thighs are parallel to the floor. But at first, lean until you are comfortable. Going back to its normal position. Repeat this exercise ten times the leg.

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Gluten Exercises With Weights

June 19, 2011 | Author admin

Simple dumbbell squats: You will need a heavy dumbbell to perform this exercise gluten. Stand in an upright position and hold the edge of the dumbbell with both hands. Place your arms so that the dumbbell hang down between your legs in front of your body. Now, keep your body straight and lean your body in a crouched position. Bend down until your thighs are parallel to the floor with a right angle bend at the knees. Slowly return to starting position and do 10 repetitions again.

Dumbbell Lunge back: Lunges are some of the best exercises for the hamstrings and glutes. To perform this exercise, you need a pair of dumbbells. First, hold a dumbbell in each hand upright with the distance to the width between the legs. Now, step back with right foot so your right forearm is parallel to the ground and try to touch your right knee on the floor. Bring the right leg to its original position and repeat with other leg. Be sure to keep your back straight.

Dumbbell Step Up: Hold the dumbbells so they hang at your side. Now, not on the bench by placing your left foot flat on it and then step fully on the bench with the right foot. Come back on the floor with your feet left landing first. Perform 10 repetitions and repeat with your right foot on the bench.

Gluteal exercises without weights

Lying Butt Bridge: Lying on the floor on your back. Keep your arms at your sides and bend your knees with your feet flat on the floor. Now, simply raise your buttocks on the floor and move toward the ceiling. Hold for a count and repeat 15 times. Learn more about the thigh and buttocks exercises.

Bribes buttocks: Get down on the floor, palms resting the body and knees so that your back facing the ceiling. Arms and legs should be perpendicular to the floor, when the torso and legs should be parallel to the floor. Now, in a controlled push the left leg back as if you were kicked. Then come back to its original position, do 10 repetitions, and repeat the same procedure on the opposite side.

Lift the leg: This is one of the best exercises for runners gluten, which strengthens the leg muscles. Stand in an upright position, and keep track of the rugged edge with your hands. Now curl your left leg back as if you are kicking your butt with your heel. While kicking, keep your back straight and bend your ass. Perform 15 repetitions and repeat the same for the other leg.

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