Women's fitness exercises at home

HELLO LADY :D

Most women find their excuses for the lack of exercise, such as lack of time and busy or not being able to go to the sports club and the lack of sports equipment in the house, but all of these factors can be solved by domestic sports programs that do not need only a few minutes of your time While the effect is excellent and satisfactory results .. We will offer our visitors a program for domestic sport does not exceed 170 minutes of his time, and helps to burn fat and tighten the muscles of the body and move the blood circulation.

1. heating and warm-up:
Before you start the exercises to be carrying out heating, for example jogging or walking in your place on for two minutes at least until the body becomes in the case of Activity and ready to perform the exercises.

2. The first exercise for the muscles of the chest and shoulder .. one minute for:
In the beginning you will find this exercise difficult, but with the passage of time will become part of your daily routine simple .. Put your knees on the floor and raise your legs up and one of them wrapped the other to be the situation more stable, and the hands. Are and put them on the ground level of the shoulders, and depending on the arms you start to pay your body up and then Panthaih  your body towards the ground while maintaining the integrity of the afternoon in the case of the concentration dependence of movement on all the muscles of the arms.

3 - the second exercise for the lower back .. one minute for:
Lie on your tummy straight and your hands and Sacak then raise your right arm and left leg at the same time to the highest extent possible, that the pricing pressure mild lower back, then Keep this position for 5 seconds and then return to the starting position and repeat the process on the other side for a minute .
4 - to maintain your fitness
Marcey jogging in place for a minute and then back again to the exercises

5 - Exercise for the fourth thighs and legs .. for two minutes:
Starting position is to stand up straight and install the hands on the thighs and then keep the left leg back as far as possible, while maintaining the integrity without bending the knee to the maximum extent possible, then you begin bend the knee so close to the ground and automatically you will find that the right foot may in front of you by 90 degrees, try not right knee level on the instep .. then snooze again and repeat the process on each side of 10 to 15 times for two minutes.
6 - Exercise fifth of the legs .. for two minutes:
Put your left instep on the edge of the stairs and not the right man curled on the left to focus on one foot only Thbty hands on "handrail" or on the wall for balance, then Start by lifting your body to a higher depending on the installer on the stairs to the maximum extent instep, then Ahpty to what After a little higher level of stairs and repeat this process 12 to 20 times.

7 - Exercise VI to the muscles of the arms and shoulder .. for two minutes:
Stand the back straight and put your right hand on the thigh while the left hand carrying weights light and you start to raise your arm straight up next to you until the hand palm which carries the weight level of the shoulder and parallel to the ground .. Keep this position for two seconds then he was your arm down the side of your body and repeat the process on both sides 20 times for two minutes.
8 - Exercise VII of the abdominal muscles .. for 4 minutes:
Exercise abdominal traditional .. Lie on your back with knees bent and install the foot on the ground and put the hands behind the head, elbows to the part, and then rely on the abdominal muscles ..to lift your body up and back down for 2 minutes, then the pressure on both sides Marcey same exercise with direction right jab to his left knee, when you lift the body and vice versa with the left elbow and redundancy for 2 minutes.

9 -Exercise VIII to the rear thigh muscles and lower back .. for 5 minutes:
Put your hands and knees on the ground straight and back at an angle perpendicular to the upper arms, thighs, and then pull the left knee forward toward the chest and slowly back even upright completely in the air and into the back level, and back again to the starting position and installed on the ground .. This process is repeated 20 once with each foot.
To end the exercise has to be gradual and non-stop direct the movement, for example, you can run at your place then reduce speed to become quiet walk to calm down the heartbeat and breathing return to normal