I am busy is not excuse for not working out. If you can allot a time to sneak a time for your favorite TV sitcom, you should also make time to improve your health. Allow this 20-minute exercise to give you a healthier body.
1) Jog : in one place for 3 minutes
2. Jumping Jacks: You may recall your grade school PE with this exercise, but it actually does the work. A tip, when you land, slightly bend your knees to reduce the impact on your joints. Do this for 25 counts.
3) Crunches. The proper way to do this exercise is to lie down on your back with your knees bent. Put your hands on your nape to support your neck as you raise your upper body. Flex your waist to raise the torso. Lower your back completely until all of your back touches the floor or the mat. Repeat for 15 times.
4) Hip Bridges : 10 repeats Lie on your back. With your hands at a 90 degree angle to the floor, lift your body off the floor to form a straight line, a sort of a bridge, from the shoulders to the knee. The position should resemble a table ... your hands and legs as the legs of the table and your upper body to your knees as the surface. Hold this position for two seconds. Squeeze your gluteus (butt muscles) and then lower yourself. Muscle worked: Lower back, hamstrings and gluteus.
5) Step-up: If you have stairs in your home, this would be of great advantage. Use the first level as your stepper. Do the stepping for 1 minute. You will feel that your hamstrings, gluteus, and quards are getting the work.
6) Reverse crunches: This time around, it would be your lower body that will be lifted. Lie on your back and put your hands on your sides. Bend your knees. Slowly bring your knees toward your head. Lift your hips while doing this. Hold this position for a second or two, then lower it gently. Your lower abs and obliques are the recipients of this work out.
7) Mountain climbers : 1 minute Get your hands and knees and raise your knees like a starting block sprinter. Run in that position, supporting your upper body with the palms of your hands. Keep your back straight. Muscle worked: triceps, deltoid muscle, gluteus, quards, hamstrings, calves.
8) Push-ups : The proper way to do this is to lift your self with your toes and arms. If you can't do this just yet, you may opt to do half push ups, wherein your knees are on the ground, while you push up your upper body. Do this for 15 counts.
9)Squash Thrusts: Stand straight. Then, drop in a crouching position. You have to be on a push up position quickly, and be able to stand from that position immediately too. From crouching position, put your hands on the floor, and thrust legs behind you. Then, jump to pull your legs up. You'll feel that your chest, lower back, arms, and legs are being worked out.
You don't just immediately stop with your work out. To cool down, walk around until your heart rate goes back to normal. Then do gentle stretch.
What you have to take note is your position or proper form. As this will maximize the burning of calories, and effectiveness of your exercise. Sip some water, and do not hold your breath. This 20-minute exercise will also improve your cardiovascular efficiency. - 26706
1) Jog : in one place for 3 minutes
2. Jumping Jacks: You may recall your grade school PE with this exercise, but it actually does the work. A tip, when you land, slightly bend your knees to reduce the impact on your joints. Do this for 25 counts.
3) Crunches. The proper way to do this exercise is to lie down on your back with your knees bent. Put your hands on your nape to support your neck as you raise your upper body. Flex your waist to raise the torso. Lower your back completely until all of your back touches the floor or the mat. Repeat for 15 times.
4) Hip Bridges : 10 repeats Lie on your back. With your hands at a 90 degree angle to the floor, lift your body off the floor to form a straight line, a sort of a bridge, from the shoulders to the knee. The position should resemble a table ... your hands and legs as the legs of the table and your upper body to your knees as the surface. Hold this position for two seconds. Squeeze your gluteus (butt muscles) and then lower yourself. Muscle worked: Lower back, hamstrings and gluteus.
5) Step-up: If you have stairs in your home, this would be of great advantage. Use the first level as your stepper. Do the stepping for 1 minute. You will feel that your hamstrings, gluteus, and quards are getting the work.
6) Reverse crunches: This time around, it would be your lower body that will be lifted. Lie on your back and put your hands on your sides. Bend your knees. Slowly bring your knees toward your head. Lift your hips while doing this. Hold this position for a second or two, then lower it gently. Your lower abs and obliques are the recipients of this work out.
7) Mountain climbers : 1 minute Get your hands and knees and raise your knees like a starting block sprinter. Run in that position, supporting your upper body with the palms of your hands. Keep your back straight. Muscle worked: triceps, deltoid muscle, gluteus, quards, hamstrings, calves.
8) Push-ups : The proper way to do this is to lift your self with your toes and arms. If you can't do this just yet, you may opt to do half push ups, wherein your knees are on the ground, while you push up your upper body. Do this for 15 counts.
9)Squash Thrusts: Stand straight. Then, drop in a crouching position. You have to be on a push up position quickly, and be able to stand from that position immediately too. From crouching position, put your hands on the floor, and thrust legs behind you. Then, jump to pull your legs up. You'll feel that your chest, lower back, arms, and legs are being worked out.
You don't just immediately stop with your work out. To cool down, walk around until your heart rate goes back to normal. Then do gentle stretch.
What you have to take note is your position or proper form. As this will maximize the burning of calories, and effectiveness of your exercise. Sip some water, and do not hold your breath. This 20-minute exercise will also improve your cardiovascular efficiency. - 26706
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