20 Minute Workout At Home

20 Minute Workout  At Home

 Workout 20 Minute At Home


Remain fit and healthy. Here is a 20 workout calendar for you which you can without much of a stretch act in the solace of your own home.

If you are not busy, you are not ready to wake up early in the morning or you do not have the capacity to take care of the leisure center, simply follow this short work at home to keep yourself strong and in good health.

1) Jogging: 3 minutes for a point

2) Jumping Jack: 25 feathers

    -  During the descent, turn the knees slightly to reduce the effect on the knee joints.

3) Crisis: 15 feathers

The level of lying on the back with the knees bent. Pin your hands behind your head with your elbows pointing outward. Strengthen the neck with your hands. Hold your neck tightly with your spine. Bend your middle finger to lift the top center outside of the tangle. Lower yourself until the back of your shoulders touches the tangle.

  - Busy muscle: rectus abdominis

4) Hip bridges: 10 feathers

Lie on your back. Lift your body off the ground with your hands 90 degrees from the ground to form a straight line, a type of scaffolding, from the shoulders to the knee. The position should look like a table ... hands and legs like the legs of the table and the chest area to the knees like the surface. Hold this position for two seconds. Press the buttocks (buttocks) and lower yourself.

   - Active muscle: lower back, hamstrings and buttocks.

5) Climbing: 1 moment

  - For this, you will need a stepper.

  - Muscle muscles: hamstrings, buttocks and squares.

6) Reverse crunches: 15 feathers

Lie on your back and hands on your hips. Keep your knees bent. Place your knees towards your head until the hips separate slightly from the floor. Hold it for a second, then lower your knees.

  - Working muscles: lower and oblique abdominal muscles.

7) Mountaineers: a moment

Put your hands and knees up and lift your knees like the first square runner. Run in this position, chest supported by the palms of the hands. Keep your back straight.

  - Active muscles: triceps, deltoids, buttocks, chords, hamstrings, calves.

8) Compression exercises: 15 feathers

  - Active muscles: triceps, deltoids, chest.

9) Squat push: 1 minute

Stand straight. For now, switch to fish mode. Immediately push your legs behind your toes, in an elevated position, bounce right now to pull your legs towards your chest, in a curved position, then stay straight,

  - Active muscles: arms, legs, chest and lower back.

  - Relax while walking, until your wrist begins to stretch normally.

A precise rest in the middle of the activity is necessary. The right structure is important. Try not to hold your breath. Taste the water during exercise. This exercise focuses on the whole body, improves efficiency and cardiovascular tones and strengthens the body.

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