Exercises to help keep in shape
Constantly remain in good physical shape is quite difficult. Lack of exercise leads to a variety of health problems, including violation of posture, leading to the displacement of internal organs and increase the risk of developing heart disease, which should be avoided every normal person. Fortunately, there are seven simple exercises, doing that, you will be able to support in the form of muscle groups, the most important for a complete healthy body. Basic is the muscles of the arms, legs, back and chest. All these exercises should be done, starting with a small load, gradually increasing its better to do them with a little weight, but correctly, than unnecessarily strain the risk of rip cords themselves.
Pull - the perfect exercise for the development of the biceps and shoulder, back muscles and chest. At least a few times each can be tightened. Grasp the horizontal bar, hands shoulder-width apart and bending your arms, pull yourself to the bar so that you could put on her chin. pull-up rate should be low, as the muscle groups are best to work out slowly.
The classic push-ups - this is a great exercise to build muscle and develop shoulder muscles, chest and abdomen. Arms spread slightly wider than shoulder width, lie face down, keep your body straight almost parallel to the floor. Bending your elbows, lower yourself to the floor, until the chest touches the land, and then go up. The main thing is that the body should go up by force of hands, do not help themselves, bending the waist.
Squats are useful not only for the legs and buttocks. This is one of the best exercises to develop endurance and muscle mass set for the whole body. Stand with feet shoulder-width apart, bend your knees until the thighs are parallel to the floor, keep your back straight. On the exhale, return to starting position.
Walking lunges - high-intensity exercise, strengthening the leg joints that will be useful in all your training, from sit-ups before running up the stairs. Stand up straight, placing your hands on your hips and step forward. Do not touch the floor with his knee back foot and do not output the front knee too far forward. Pull your back foot forward and now it do the next step.
clean and press
Often it is called "military press". Use dumbbells or weights instead of the bar, so you can change the position of the hands on the direction of travel if you will be uncomfortable. Stand with your feet set shoulder width apart, dumbbells are located above the shoulders. Lift the dumbbells up alternately or simultaneously, if you have back problems.
Mahi with weights (swing)
This exercise strengthens the abdominal muscles and those of the torso, which is typically when iron classes do not get the desired load, but it is important to perform a variety of movements from jumping to Sprint. Take a dumbbell in both hands, the body weight is shifted to the heels, back straight. Keep a dumbbell between your legs and gently, but quickly straightened up, and print the weight on the chest level.
Deadlift - this is a great exercise that loads the different leg muscles, pelvic girdle and back. Widely arrange legs, back straight, do squat. Take a dumbbell in both hands and, without rounding your back, stand up. Try to climb, using forces thighs, not pulling the weight with his hands.