Fitness cleaning! :))

1. Exercise with a vacuum cleaner.

Take the handle of the vacuum cleaner, straighten your back, remove the deflection at the waist with your feet wider than shoulder width. Start cleaning with attacks on one leg without rounding your back and make sure that the shoulders have been omitted or pinched neck. After the outburst return to starting position. The further you need to reach, the wider the attack. Do not forget to change the supporting leg 15 repeat. If you want to vacuum under furniture, get on all fours, lean one hand on the floor, straighten your back and continue cleaning.
What are the benefits: you do not harm your health, properly moving during fitness cleaning the house. In addition, work the quadriceps femoris, inner thigh muscles, muscles of the arms and back in position on all fours.

2. Exercise with a doormat.

How to perform: drop down with a straight back on one knee, the other leg put in front of him, bent at an angle of 90 degrees. Straighten your back and fall on a single straight arm, the other take a rag and wipe the floor. Not rounded back and after 5 minutes, change the supporting leg. Under the supporting leg is better to put a small pillow or wear a knee.
What are the benefits: stretch the hamstrings, the patella is not injured.
Wrong: standing on two legs bent and rounded back to wipe the floor and walk at the same time. Also wrong with a rounded back stoop for a bucket of water and a sharp movement to try to pick it up.