Fitness flexible static exercises to do

Often heard female friends complain about home room small, does not have its own fitness room.

Now introducing this flexible static exercises for easy to learn, as long as in bed or on the floor.

It improves physical fitness, enhance muscle strength and improve joint activities range and muscle stretching flexibility, and keep in shape and attitude can play a good role.

Main chenla leg exercises

The first section: sat legs tried to separate the upper body forward and helping to push the two arm, pause before extending 20 seconds, the repeated exercise 3-4 times, attention legs cannot be bent.

Section II: sat legs tried to separate the upper body to the left, the right arm stretched to the left foot, leg press, pauses 20 seconds, the repeated exercise 3-4 times, alternating left and right legs that attention to could not be bent.

Section III: sat legs close together reach, the up tick, upper body forward-Volt, two-arm force protraction, leg press, pauses 20 seconds, the repeated exercise 3-4 times, attention legs cannot be bent.

Exercise and back exercises

The first section v, two-handed, man of the ankle, the emergence of two legs to rebound, pauses 20 seconds, the repeated exercise 4-5 times.

The second section is sitting legs close together reach, the up tick, upper body forward-Volt, two-arm force protraction, leg press, pauses 20 seconds, the repeated exercise 3-4 times, attention legs cannot be bent.

The main exercise abdominal exercises

Upper abdomen

The first section is sitting, legs, hands and knees, helping the neck bow with chest, upper body backwards to belly trembling in the strongest position, pause for 10 seconds or more, repeated exercise 6-8 times.

Lower abdomen

The second section is sitting, braces after the two-arm body, legs straight up to the abdomen, legs trembling in the strongest position, pause for 10 seconds or more repeated exercise 6-8 times.

Exercise hip exercise

The first section, back, legs bent, two wall flat on your side or two-handed, ankle, the top arm up quite a belly, buttocks and waist, back to lift the stop for 20 seconds, the repeated exercise 3-4 times.

(Practice editing: Tran Hung Wong)