7 gestures You should know to stay in shape

Constantly stay in good physical shape is quite difficult, given our sedentary lifestyle and eating semi-fast food. Lack of exercise leads to many health problems, including poor posture, leading to the displacement of internal organs and increase the risk of developing cardiac pathologies should avoid every normal person.

Fortunately, there are seven simple exercises, doing that, you will be able to nourish the muscle groups most important for a healthy body. The base is the muscles of the arms, legs, back and chest. All these exercises should be done, starting with a small load, gradually increasing it: it is better to perform them with light weight, but correctly, than to strain unnecessarily, risking to pluck chords.


Pull-UPS Pull – UPS- the perfect exercise to develop the biceps and shoulder girdle, back muscles and chest. At least a few times to catch up everyone can. Grasp the bar, hands shoulder-width and bending the arms, pull yourself to the bar so that you could put on her chin. The speed of the pull-UPS should be low, since muscle groups are best to work slowly.
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Classic pushups pushups is a great exercise for muscle building and muscle development of the shoulders, chest, and abdomen. Arms apart slightly wider than shoulders, lie face down, keep your body almost parallel to the floor. Bending your elbows, lower yourself to the floor until your chest touches the ground and then climb. The important thing is that the body must rise by the force of arms, help rotting the lower back.

Squats Squats are not only useful for the legs and buttocks. This is one of the best exercises to develop endurance and muscle mass for the entire body. Stand with your feet shoulder width apart, bend your knees until thighs are parallel the floor, keep the back flat. On the exhale, return to starting position.

Walking lunges Walking lunges – high intensity exercise and strengthens the leg joints that will be useful in all your workouts, from squats and running the stairs. Stand up straight, placing hands on hips and step forward. Do not touch the floor with his knee back legs and bring the front knee too far forward. Pull your rear foot forward and now her next step

Bench over the head Often it is also called "the military press". Use dumbbells or kettlebells instead of barbells, so you can change the position of the hands during the movement, if you will be uncomfortable. Stand with your feet shoulder width apart, place the dumbbells on the shoulders. Raise the dumbbells up simultaneously or alternately, if you have back problems.

Swings with kettle bells (swing) This exercise strengthens the abdominal muscles and the torso, which is usually when training with the iron not getting the right load, but it is important during various movements, from jumping to sprint. Grab the kettlebell with two hands, the body weight is shifted on the heels, back straight. Get the kettlebell between your legs and gently but quickly straighten up and bring the kettlebell to chest level.

Deadlift deadlift is a wonderful exercise that loads different muscles of the legs, pelvic girdle and spine. Widely spread your legs, back straight, perform a squat. Grab the kettlebell with two hands and not rounding the back, stand up. Focus on lifting using the strength of the hip muscles, not pulling the weight with your hands.published




Source: dnpmag.com/2015/03/26/7-dvizhenij-kotorye-vy-dolzhny-znat-chtoby-ostavatsya-v-forme/


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