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8/05/2010

Get Fit In 15 Minutes

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How busy you are, you`re definitely can spend 15 minutes. Use this time to tighten and make the body fit by exercising lightly.

"I do not have time to gym!" Or "solid schedule, a traffic jam. May not exercise! ". The reason is only applicable for those who think that the sport requires long hours. In fact, quite the 15 minutes you can be fit.

Not only that will fit you get with 15 minutes of exercise. Improved posture, skin tight until the weight loss benefits can be achieved by setting aside time during the 15 minutes of exercise.

What can be done with 15 minutes? Try to do aerobics. Not to be bored, vary the following aerobic exercise.

Heating (Three Minutes)
Bodyweight Squats: Stand with feet shoulder width apart, back straight and chest puffed out. Slowly lower the leg until the thigh position parallel to the floor and slowly lift your body to return to its original position. Repeat this exercise as much as 10 to 15 reps (repetitions), rest for 30 seconds and repeat this exercise again.

Push-ups: You must already know how to position the push-ups. The mistake that often happens is that when putting both hands. The position of the right hand is shoulder width apart. Lower your body towards the floor, but not to touch them. After that, return to starting position. Perform this movement as much as 10 to 15 reps. Rest for 30 seconds and repeat once more push-ups.

For you are a beginner, it will be difficult to perform this position, therefore, use your knee as a brace for the lower body using the leg more difficult.

Superset 1 (Six minutes)
Forward lunges: Stand up straight with both feet firmly. One step forward with right leg and bend your right knee until thigh parallel to floor. Return to starting position by making the right leg as a footstool. Do the same with the left foot and do repetitions with each leg up to do 10 reps.

Elevated Push-ups: Same as regular push-ups, only this time, your hand rests on a higher media. You can use the chairs, small tables, stairs or even a stack of books. Perform this movement in the 10 reps.

After doing push-ups elevate, rest one minute, then repeat the exercise this superset two more times.

Superset 2 (Six minutes)
Pull-ups: This movement requires a pull-up bar, but if you do not have it, you can use the top of the door as a pull-up bar. How to do it is by hanging on the door using both hands to the distance between the hands shoulder width apart with your other hand. Then lift your body upward until your chin over the edge doors. Perform this movement as much as 10 reps. If this exercise is very difficult for you, then do it he could.

Crunches: Lie on your back with knees bent and ankles crossed one another. Raise your upper body toward your knees by using abdominal muscles and then lower back. Perform this movement as much as 20 reps.

After doing push-ups elevate, rest one minute, then repeat the exercise this superset two more times.

To simplify the order of exercises, exercise 15 minutes following scheme:

Heating (Three Minutes)
Bodyweight Squats - Istrahat (30 seconds) - Bodyweight Squats - Push-ups - Istrahat (30 seconds) - Push-ups

Superset 1 (Six minutes)
Forward lunges - elevated push-ups - Rest (60 Seconds) - Forward
lunges - elevated push-ups - Rest (60 Seconds) - Forward lunges - elevated push-ups

Superset 2 (Six minutes)
Pull-ups - crunches - Rest (60 Seconds) - Pull-ups - crunches - Rest (60 Seconds) - Pull-ups - crunches

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