15 minutes of exercise at home

Exercises without weights that are comfortable at home in the world of sports and sports clubs are also,Not only can exercise more and be inspired dance,It could be a new way to earn multiple benefits ranging from fitness and aerobic exercise,Having good physical form and be considered beautiful.

The training exercises are effective for the sport at home.The only thing you need is just a chair. If the seat is not available right do not worry.Next to the kitchen counter to get some clothes and shoes for sports without having to complete.

In the first warm body, and then complete the exercise will take about 15 minutes.When small movements, muscle fatigue is the main target has to be.Larger movements when performing a wide range of movements in the fall,The aim is to raise the heart rate.This practice in turn can be heavy and boring But you can row twice or several times a day for best results do it.

SumoSquat

The move muscles, quadriceps, hamstring (back of the thigh) and gluteal muscles targets. Stand with your feet wider than hip width.Hip down the curtain as if sitting on a chair, belly into your spine is straight,Shoulders and upper body slightly forward and bring in one direction.

 Shoulders and upper body slightly forward and bring in one direction.Palms down the body at the center of the body just bring Robert heart. Repeat this exercise 15 to 30 minutes to do one.

 His Positions

This movement strengthens the muscles inside and outside of the thigh.To balance out a chair for assistance.The seat to keep your distance.The heel of the foot and between the toes of both feet stuck together to create a 10 cm distance, then on foot.

 Hold this position for 5 deep breaths The two move down. For more challenge, you can leave the seat. Repeat this movement 30 times a minute. If no chair was repeated 15 times.

Positions merry-go-horse

 If you go park celestial wheel toy horse rotate around it have seenYou realize why the name of the moving carousels have horses! The move to the muscles of the lower body balance and has a great impact.Put your hands on the back of the chair and get launch the movement,The left foot is in front and at the back of the right leg. Bend both knees and stay in this position for five deep breaths.

 Then scroll down to the 3 to 4 cm body and return to its original position.Repeat for the other leg. Repeat this exercise 15 to 30 minutes to do one.

Horse Positions

It is inspired by ballet training, good movement and great for the inner and outer thigh muscles as well as the outside of the seat.Stand beside the chair and take a giant step to the right and bend knees to the body, like when you sit on a chair, down.

 Maintain this position for five deep breaths.The conditions for curing can scroll down a bit, let's legs into the press and a little high About an inch and then returned to its original position and repeat the movement. Repeat this exercise 15 to 30 minutes to do one.


Strengthen the back foot

This move strengthens balance and tactile to the back of the legs and buttocks. Put your hands on the chair. Rocking back and forth on your right foot to the right foot a few inches from the ground to a height that is.

 Should feel the muscles of the legs and buttocks are involved. Move to do both feet. 30 repetitions for each leg.

The leg strength

This move is appropriate to strengthen the quadriceps muscles. Front seat stand, heel feet from the ground and put body weight on the legs, 10 fingers.Bend your knees and lower your body until it reaches a 90-degree elbow angle.

Then press the foot to the ground, knees slightly open up your body.The backbone of the whole process should be smooth Just a few inches high to maintain body condition and then return to its original position. Repeat the movement 30 times.

The Plank

The status of Plank (Plank) retain.Body weight should be placed on the hands. Bend the right leg at the knee and right elbow close to the body, right knee up to be.Foot returned to its original position and move the left foot to do. 30 seconds for each side

Positions boat

 It strengthens the abdominal muscles and the muscles of the foot.To start sit on the ground, hands behind your knees and lift your feet off the ground until the soles of the feet to the height of a chair away from the ground.

 When you exhale, hands behind your knees apart and run straight forward Then raise your legs from the knee to the right as far as the English letter V with your body create.Spine should be straight at all stages of movement.Keep the situation a few seconds and return to its original position. Repeat the duration of 30 seconds.

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