In an ideal world, we all have enough time (discipline) to adhere to a comprehensive daily exercise that includes not only strength, aerobic and flexibility training, but also provides enough types to keep our muscles guessing. The most important thing is to avoid a platform period.
In reality, sometimes the way to get the schedule of even the most dedicated exercisers is in life. This set of exercises combines Pilates, Taekwondo, strength training, yoga principles, and even some Qigong movements to provide you with a tight and balanced cross-training. Ready to take multitasking to a whole new level? Do this exercise to break out your fat, strengthen your strength, and concentrate your mind!
Exercise: recommended number of each exercise do 1 set of actions, from a move to have little or no break between the next one. Complete 3 sets total. For best results, do this program for three to four days a week, alternating it with your favorite aerobic activity for 30-45 minutes.
You need: a set of light dumbbells ( 3-8 pounds , depending on your level )
First, shaping the side angle
This move combines a little Pilates, yoga and resistance training to help you develop core strengths, increase flexibility, and shape your thighs, back and arms.
How to do this: Grab a pair of dumbbells, stand on your feet wider than the hips, and the knees and toes become about 45 degrees. Bend your knees and lower your hips straight down, keeping your back straight and your abdomen tense. Squeeze your elbows to the sides of your body and curl your arms halfway up the mountain (your arms and body should look like a letter " W "). Inhale and hold for 1 second.
When you exhale, when you expand your right arm to change your weight to your left leg and straighten your right leg (the foot is pressed into the floor), press your left elbow straight above your left thigh Outside your ears and looking up at your hand, inhale, back to the starting position. Exhale and repeat to the other side. This is an action. A total of 20 times, alternating on each side.
Second, balance a word horse
Draw martial arts and yoga to build core strengths, increase flexibility, and strengthen your back with this challenging move.
How to do this: Grab a pair of dumbbells and stand on your right calf, support your abdominal muscles in tension, and extend your left leg to bend your hips.
Keep your spine naturally arched, hinge forward, reach the dumbbell to the ground until your left heel and head make a parallel line on the floor. Hold down 1 count, then bend your left knee to your chest and you take your body up (back straight). Curl your arms to your chest, make a free kick in the frontcourt, stretch your legs from the knees, push, and pass your left heel. After not lowering your leg, return to the forward hip position and repeat. Is it 10 times total with the left, 10 right legs.
Third, rolling side kick
This exercise combines Pilates side planks with Taekwondo-style side kick target cores, hips, thighs, arms and shoulders.
How to do this: Go into the modified side panel and bend the left knee on the floor, left hand outside your hip joint. Bend your right knee and left elbow joint (hand fist) to your chest.
By straightening your right leg out of the side of your body slightly higher than the hip height, push it through the heel of your foot and use your legs to extend your right arm for side kicking. Hurry and bend your right knee and lower your hips on the floor, roll to your back and put your elbows to your body (including the legs will lift up about 90 degrees when you roll to your back). Flip to your right hip and immediately stand up to the plank next to you and make a side kick to the left. Do 20 times in total, alternating on each side.
Â
HG Fencing provides kinds of wire mesh fence, including 3d security fence, square post fence, peach post fence, roll top fence, Double Wire Fence, Euro fence, steel picket fence etc.
We offer a ten-year guarantee. The mesh is welded by fully automatic welding machines and the mesh and posts are automatically sprayed, dipped or galvanised. This ensures that the mesh will not rust or corrode for a long time.
3D Security Fence, Wire Mesh Fence, Mesh Fencing, Welded Mesh Fencing
Anping County Hua Guang Wire Mesh Production Co.,Ltd , https://www1.hgwirefence.com