A good option when we have time to attend the gym is to comply with a routine at home according to our available time. Here you’ll find a workout fifteen minutes a day to keep fit.
HEATING:
With feet apart and arms up, arms back down in a circle until you reach the starting position. Keeps the speed of motion seeking to increase the size of the circle feeling like all the muscles stretch? When you reach 10 reps, practice the exercise in the opposite direction.
ARMS:
Upright with a weight in each hand. Bend your right arm at the elbow until the weight reaches the shoulder, then lower it and simultaneously raises the left arm. Repeat 10 times on each arm in two series. This exercise should feel like working the biceps.
LEGS:
Upright, legs slightly apart and with weights in each hand, bend your legs as if you were to sit, trying to keep the starting position of the column., Then raise your arms to shoulder height while doing flexion, hold the position for four seconds to climb back down both arms. Repeat two sets of 10.
Triceps:
Help yourself to a chair, put your hands on it near your hips, fingers pointing toward the body, slide down trying to approach the most possible to the chair by bending your legs and arms. Repeat eight times in two series.
WAIST:
Sitting in a chair with one hand sujetándote support; up the opposite arm above his head, trying to make a curve and turning heads in the same direction. Return to starting position and repeat 10 times, then switch sides.
BUTT:
Leaning on a chair with one hand, standing straight, lift the opposite leg and hold it with your hand, move the knee toward the opposite side of the chair stretching the toes down, contract your buttocks for four seconds and returns to the starting position. Repeat the exercise six times for each leg in two series.
ABDOMINAL:
Lying on the floor with knees bent and legs slightly apart, hands behind head with elbows out, lift the head and shoulders slowly. The bottom of the blades should be stuck to the floor. Return to starting position and repeat ten times.
Remember to perform these exercises with comfortable shoes to avoid the appearance of annoying blisters.
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