Fitness and gymnastics simple and economic!

A simple and affordable fitness zone can help us exercises, strengthening every muscle in the body.

At home, in the Office, you can make a variety of anywhere, anytime.

1. kick exercises

Training site: hip, thigh, shoulder, arm

Preparing for action: hands on your side and shoulder width and holding both ends of the fitness zone, right foot in the middle of the fitness zone, left leg to a small step back into a 45-degree angle.

Start movement: straight right leg, the fitness with both hands above his head, tense your buttocks, while keeping your left leg swinging back and forth continuously.

Do a group (30), and then change leg exercises.

2. lift leg exercises

Training site: hips, thighs, Spain

Preparing for action: stand upright, the right leg backward curved lift, fitness belt pull right leg or right foot tops.

Start movement: both hands, lift the right leg with elevation, to keep the spine straight, the back is a line.

Stretch your arms relaxed shoulder joints, expansion of the chest. Do a group (15 times), and then change leg exercises.

3, back exercise

Training site: abdominal

Preparing for action: the fitness band around the leg (the table must have enough weight) or other fixed objects, body flat head as close as possible to bend upward leg, knee, foot flat, hands caught Scallops on both ends and stretched close near the ears.

Start campaign: Chin close up to the chest and clamping arms.

Keep your hands close to the ears, slowly raise your shoulders, pause for a while, start over.

4, cross-training

Training site: hips

Preparing for action: body upright, feet hip width apart and.

The fitness zone bypass the legs above the ankles tight.

Start campaign: keep knees slightly bent, right foot to the right step forward, and then left to right across a small step to keep the belt tension.

And then reverse direction to do the same action, do a set (15 times).

5, traction exercise

Training site: back, shoulder

Preparing for action: body sitting on a Chair, and his arms straight, his hands stretched tight fitness belt back, hands remain slightly than shoulder width.

Begin action: keep your arms straight first, fitness belt tensioning.

And then keep right arm motionless on the left side to the left arm slowly lower the body until the left arm and chest with high, pause for a while, and then change the right arm exercises. Alternating arm this exercise, each side for a group (15 times).

TIP: exercise intensity through fitness belt length adjustment, if you want to increase your exercise intensity can grasp the fitness band depends on the location of the Centre (with extra parts can be wrapped around the wrist); on the contrary, if you want to reduce the exercise intensity, grasp both ends of the cord near the part of the exercise.

(Practice editing: Tran Hung Wong)