Saturday, 12 January 2013

20 Minute Home Work Out to Stay Healthy And Fit

If you are busy, not able to get up day or have no time for gym just follow this 20 moment home work out to keep in good health and fit.

1) Jog : in one place for 3 minutes

2) Jumping jacks: 25 repeat  
When landing, bend your feet a little bit to reduce the impact on joint joints.

3) Ab exercises : 15 repeats
Lie flat on your returning with your feet curved. Place your arms behind your go with elbows pointing outwards. Support your throat with your arms. Keep your throat in a directly line with your spine. Flex your waist to increase stomach area muscles from the mat. Reduced yourself until the returning of shoulder area touches the mat.
Muscle worked: rectus abdominis

4) Hip Bridges : 10 repeats
Lie on your returning. With your arms at a 90 degree angle to the ground, lift your system off the ground to type a directly line, a sort of a bridge, from the shoulder area to the joint. The place should resemble a desk … your arms and feet as the feet of the desk and your breasts to your feet as the surface. Keep this place for two seconds. Squeeze your gluteus (butt muscles) and then lower yourself.
Muscle worked: Back, hamstrings and gluteus.

5) Step – up’s : 1 minute
You will need a stepper for this.
Muscle worked: hamstrings, gluteus, quards.

6) Reverse crunches: 15 repeats
Lie on your returning with your arms on your sides. Keep you feet curved. Bring your feet towards your go, until your hips come a little bit off the ground. Keep this place for a second, and then decrease your feet.
Muscle worked: lower abs and obliques.

7) Mountain climbers : 1 minute
Get your arms and feet and increase your feet like a starting block sprinter. Run in that place, supporting your breasts with the palms of your arms. Keep your returning directly.
Muscle worked: arms, deltoid muscular, gluteus, quards, hamstrings, calves.

8) Force – ups : 15 repeats
Muscle worked: arms, deltoids, pectorals.

9) Squat thrusts: 1 minute
Stand directly. Now, drop to a crouch place. Immediately thrust your feet out directly behind on your toes, in push-up place, now jump to pull feet  returning to stomach area, in crouching place , then  take a position up directly,
Muscle worked: arms, feet, chest area, and spine.

Cool down by walking around, until your pulse rate starts getting normal again, stretch.

A moments rest is needed in between exercise. Proper type is important. Do not hold breath. Sip water during the exercise. This exercise targets the whole system, improves cardiovascular efficiency and tones and strengthens the system.

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