You do not need to GYM

Only three movement can strengthen your entire body and can burn fat by speeding up your metabolism. The only equipment you need is a medicine ball that much.

If you're determined, and as we always say, if you right in your hand if you have a training program to the gym, you can get fit in without spending tons of money. The following programs have been designed to provide it. The program is focused on the central region of the main muscle groups. However, if you keep moving in the arms fully stretched abdominal muscles, shoulders and biceps muscles together with an effective way would have run. Following the first set of movements without a break, do a tour event. Make three or four round total. Rest one minute between each round.

 

Straight Arms Rotation

 

Standing on your right foot and a medicine ball in front of you, hold your arms to be stretched. Break your left knee to 90 degrees and keep coming top of the leg parallel to the ground. , Holding your arms rotate your body to the right and then turn towards the other side. Repeat this 10 times total and then do the same on the other leg.

Single Leg Squat Chop Over

Standing on your left foot and a medicine ball in the air on the left side, hold your left shoulder. Whether your arms fully stretched. Place closer to your body by doing squat and medicine ball towards the outside of your right foot facility. Sit back quickly and then return to the starting position. After 10 repetitions of the same movement towards the other side of the structure.

   

Lunge Lift

 

 If two knees are broken at 90 degrees, place your right knee to be taken in the lunge position. Medicine ball will be stretched on the ground with your arms hold true. Straighten up and lift the medicine ball above your head. Right leg parallel to the floor so that your upper legs hold up. Pauses for a second and then slowly return to starting position. Do 10 reps on each side.

 

BLACK SAILS WORKOUT

Tom Hopper, to ignite your metabolism each morning following training is applied. Repeat until you can do in 20 minutes. Of rest between movements.

BURPEE

 

 

Open your feet shoulder-width apart. Switch to the squat position. Put your hands on the ground. Get your feet pushing the push-up position. Return to squat. Quickly on your feet. Repeat 10 times.

PULLUP

 

 

That you opened a little more than shoulder width apart with your hands, grasp the pull-up bar in the top grip. Please hang at arm's length. Pull the bar to your chest, pause and return to the starting position. Repeat five times.

SPLIT JUMP

 

 Get every two dumbbells in your hand. Threw a step forward with your left foot, closer to the ground as much as you can. Then jump. Make your feet in the air spring movement. Right foot on the ground when you get ahead. Repeat 10 times.

THRUSTER

 

 

Raise your shoulders right next to a pair of dumbbells. Your palms get a look inside. Squat structure. Dumbbells up while lifting your head and you stand up. Return to the starting position. Repeat 10 times.

 

 

The Best Cardio Workout; RUNNING

Cardio exercise has a completely different place in the race. After 30 minutes of treadmill running 350-400 calories (varies depending on a person's metabolism) can spend. Of course you can move up this value if you run right. Here was jogging on ab techniques that will enable you to run longer.

1. Keep your body upright

On the treadmill must be careful not to tilt your body forward. Band already pulls your feet backward. Your mission is to recover from foot drop in support of the band are. Tape Before you return your feet you must remove your feet from the ground.

2. Cool-down is important

This is the most overlooked one of the points cardio workout, your body physiologically and psychologically to return to normal values ​​cool-down section of the treadmill sessions play an important role. Five to ten minutes made ​​a run at a slower pace and after the stretching exercises you do will relax your muscles.

3. Pay attention to your knees  

Legs while running on the treadmill in no time at all should not tense situation. Notice for always running knees to be broken. What yourself nor your legs under you belt flowing to bring the tense situation allow.

4. Do not throw your feet stand out more  

Your feet get ahead just a bit more than the level of your legs. Already running beneath your stride length will determine your band.

5. Don't run with zero slope

 Run on the treadmill to your destination, even if on a flat surface, set between 1-3 percent slope. In this way, he ran outdoors on flat ground and it will not let conditions.