Very basic exercises
We must be clear what we want to strengthen or improve and we can act on the arms, shoulders and chest or leg or on the abdomen or back or on the waist.
1 – Give small hopping gently moving the feet forward and backward alternately, leave the arms loose, start with a small distance and you zoom further, breathe normally, exercise duration is 10 to 20 seconds. Rest another 10 and repeat three times again.
2 – Stand with legs apart, slightly bent and hands on hips, rotate the trunk about its vertical axis, start with small-amplitude rotations and then expanding them go, do it for 10 to 20 seconds, relax and repeat ten thrice.
3 – Lying on your back slowly take your knee to your chest while flexing the other leg stretched toe, alternate this position at least 10 times and breathe normally.
For shoulders, arms and chest
Will holding a dumbbell in each hand a kilo for women and 3 kilos for men.
1 – The back and heels against the wall. Place the arms parallel to body, pull up to vertical wall trying to rub together, inhale when is going up and exhale as you lower them. Do this exercise at least 10 times. After a few seconds of rest repeated 2 times the full year.
2 – Stand with legs apart and her back very straight. With arms outstretched in a cross made circles, perform rapid six circles in one direction and then another six in the other prior to relax the arms. Repeat this exercise three times by inserting a few seconds of rest between each repetition.
3 – Sitting with his elbow and forearm resting on the table. Lift the forearm to shoulder everything possible and then lower it. Breathe normally. Repeat this bending at least 12 times on each arm.
For Leg
1 – Taking steps on tiptoe, craning upward, stretching twenty seconds. Breathe normally. Repeat these trips at least three times.
2 – Give small steps on his heels and avoid taking too much cola. Repeat this exercise for twenty seconds at least thrice.
3 – With his back against the wall, feet apart about 50 cm. and sections of the wall, slowly lower your body by bending the legs as if to sit on the floor (get to where I can check up) while down knees open slightly sideways. Hold this position ten seconds and turns. Breathe normally and repeat this exercise at least six times.
If you are motivated to do this activity alone or lonely, do not forget to engage the services of a personal trainer
Note: As we always say, before performing this or any activities, consult a doctor.