Having a nice body
Exercise should be included in a regular program of activities. The secret to a beautiful body is a daily program of pushups and crunches. Each 20 minutes of exercise performed three or four times a week is the perfect recipe for getting a tough body with toned muscles. If you have not done exercises with weights or do not have a very good physical condition, it is recommended to start with a fewer sets of exercises and small weights,
1. Flexions of the knees – for the buttocks muscles and hips. Stand up with legs apart, let your body weight on heels and place your hands on hips. Let your knees repeatedly as if you sat on a chair. Realize the movement, stand straight, without leaning forward. Be careful not to hurt the knees when you lift.
2. Exercises with arms – for the top and center zone of the back and for shoulders. Stand up with feet slightly apart, on the left side of the body having a chair. Keep a halter in the right hand. Lean body in front, with knees slightly bent, so the back line to be parallel to the floor. Put left hand on the seat for a better balance. Raise your right hand near the head to the ceiling, then let it slow down. Finish the set of exercises, then move the weight in the left hand.
3. Pushups - for chest, abdominals, shoulders and arms. Lie on the abdomen, with the knees bent and ankles crossed. Place the palms on one and another part of the body, in the line with the shoulders. Pointing chin to chest. Begin to make push-ups.
4. Weightlifting exercises – for the shoulders and arms. Sit on a chair , with the back straight and legs slightly apart on the floor. Take in each hand one Halter. Bend the arm so that the halter get into the right of the ear, then raise the Halter to the ceiling.
5. Exercises for biceps – Stand up with feet slightly apart and arms at your sides. Keep one halter in each hand . Bent one arm to the level of the shoulder , then return to starting position.
6. Abdomen – for the abdominals, shoulders, chest, the lower back, buttocks and hips. From the lying position on the abdomen, place your hands under your head . Realize repeated lifting movements of the trunk. Try to keep inclined position for ten seconds.