Home exercises
Movement is out the greatest supporter. It improves efficiency, resistance, helps burn excess fat and contributes to firmness of whole body. But sometimes incorrect performing exercises or too high intensity may discourage us. To make effects visible, we need regularity. Every organism accustomed to exercising, therefore, after 1-2 months we should change it to another or start systematic activity in another form. Of course the best solution is exercising with qualified instructor or personal trainer in fitness club, but not always we have that opportunity.
When we arrange our home programme of exercises,we should take account of such forms to make exercises a pleasure and not a torture. At home, we will not have a problems with simple strength exercises. This exercises shape and firm body. During strengthening and firming exercises, muscle strength and resistance increases.
Proposed strength exercises not cause an effect of burning fat, but the main effect of performing it will be body firming. Strengthen and firming training should take, at least, 20-30 minutes. Additionally, after each training it is advisable to perform stretching exercises.
To burn body fat excess we need a systematic aerobic training. It can be performed on the machines that we have at homes or out of doors. At home, useful will be bicycle, stepper or treadmill. But if we don;t have such machines, it can be activity in form of walk with jogging or just quick march. This form of exercising makes that blood begins to circulate more quickly and muscles receives large dose of oxygen and nutrients. During the aerobic training , in medium and high intensity besides fat burning, condition clearly improves.
Sequence of proposed exercises can be optional, the one instruction is to performing stretching exercise at the end of the training. I recommend to perform at least 3 series each exercise and 20-25 repetitions to feel slightly tiredness of exercised muscle group.
Training:
1.Crouch in position of astride. From this position we do a half squat and slightly bend the trunk forward and hips we directed to the rear. During whole exercise we stretch intensively quadriceps muscle of thigh and buttocks.
2. From astride position in both hands we have light dumbbell or little bottles filled with water. Alternating lifting arms to slightly stretch arms muscles.
3. Push-ups with support on knees with elbows directed outwards.
During this push-up, bent arms we move away from the trunk. During this exercise we should pay attention to keep the trunk straight because there is tendency to rounding back.
4. Bending arms in back support. From this position we rise up hips and we are based only on hands and feet. It will be the best if hand's fingers directed to the feet. From this starting position we bend arms and next, we straighten it as much as possible.
5. With kneeling on forearms we raise leg straight in knee joint and with slow movements we tense biceps muscles of thighs and buttocks ,then we slightly move leg up and down. We tense intensively rear group of thighs and buttocks muscles.
6. Lifting leg to the side. Moving leg to the side, leg bent in knee joint, second leg based on the ground. Weight of the body is on the leg. Arms placed on the hips or above knee joint. During raising leg we shouldn't moving trunk too hard to the side of one leg. We are trying to keep unchanged position during whole exercise.
7. From starting position with hands placed behind head, it's weight is on the hands. In arms arrangement we should remember to pull elbows outside. We rise both legs and bend in knee joints. From this starting position we can rise only trunk,hips or combine blades and hips to tense abdominal muscles more intensely.
8. From position of lying back, we raise one leg bent in knee joint. Arms moved back, hands placed behind head. Head's weight is on the hands. In arms arrangement we should pay attention on pulling elbows outside. We perform slight trunk raise to separate blades from the trunk. During raising, abdominal muscles should be maximum tensed.
9. From lying back with legs bent in knee joints, we tilt legs on one of the sides. Arms moved back, hands behind head. In arms arrangement we are trying to pull elbows. We perform slight trunk raise to separate blades from the trunk. During raising, abdominal muscles should be maximum tensed.During this exercise oblique abdominal muscles are strong tensed.
10.Setting of astride position with arms on the hips, we tilt the trunk down and keep it for a few seconds. We lower trunk to the slope with moving arms to the ground. Try to keep it for a few seconds in the lowest position. Return to the basic position by raising head and shoulders ( you shouldn't slouch during trunk's raising). Whole exercise you should perform with maximum straighten knee joints.
