Home Fitness training in 20 minutes

If you suddenly suffered with a busy schedule or just need something quick, I have the training of home fitness for you.

This series of training of fitness movements will take 20 minutes or less. You are Yes, read correctly: only 20 minutes. They can be 3-4 times a week. Your whole body will be promoted, and you will feel rejuvenated without all the stress additional of having to go to the gym.

This routine have designed so that an exercise stimulates various muscle groups. In this way, you'll get the best bang for your buck in the least amount of time. Carry out each year in succession. After completing a movement, it will follow immediately following. Once you have completed all the movements, they perform once again. Attempt of 20-25 repetitions of each movement. Don't worry if you cannot make all representatives, will come. If you are a beginner, take your time and go at your own pace.

1. BENT-knee PUSH UPS begin with his hands and knees on a mat. Your hands should be separate shoulder width and its head, hips and legs must be in a straight line. Be sure to arch his back and give up. Keep a slight bend in the elbows. Reduce the upper part of the body by bending the elbows outwards and stop before your chest touches the ground. Contract the muscles of the chest, then return slowly to the starting position. Inhale while decreasing his body. Exhale while returning to the starting position. After master this exercise, you may want to try the complete Enhancer.

2. LUNGE (with cans of home) directly Stand with the feet together. Keep a can in each hand and reduce the arms to the sides. Step forward with his right leg and lower left leg to the knee almost touches the ground. Contracting the quadriceps muscle (front of thigh), push your right foot slowly, going back to the starting position. Toggle the movement with his left leg to complete the set. Inhale while step forward. Exhale while returning to the starting position.The measure should be sufficient that the left leg is almost straight. Be sure that the knee touching the ground. Make sure that it is up to the head and the back is straight. The chest should be deleted, and your front leg should form an angle of 90 degrees in the lower part of the movement. His right knee should not pass his right foot, and you should be able to see the fingers at all times. If you have a leg that dominates more than the other, it begins with the less dominant leg in the first place. Suspend this exercise if you feel any discomfort in the knees.

3. ABDOMINAL bicycle manoeuvre lying on a mat with his back down in a comfortable position. Put your hands on each side of the head by the ears. Achieve the knees up to an angle of 45 degrees. Slowly go through a bicycle pedal movement, alternating its left elbow to his right knee, then your right elbow to his left knee. It's a more advanced exercise, so don't worry if you cannot perform many of them. Do not perform this activity if you put any strain on the lower back. Also, do not pull the head and neck during this exercise. Lower to the ground the legs of bicycles, more difficult their close abs have to work.

4. Bank DIPS with two banks or chairs, sit in one. Place the palms on the bench with fingers wrapped around the edge. Place both feet on the another President. Slide the upper part of the body outside the President with the nearby but not completely locked elbows. Decrease the upper part of the body slowly towards the ground until the bent elbows, a little more than 90 degrees. Contracting the triceps (back of the arm), extended elbows and return to the starting position (stop just of the elbows fully extended). Inhaling while it decreases her body and exhale while returning to the starting position. Beginners should start with the feet on the floor and knees at a 90 degree angle. Measure that progress, moving your feet more up the legs are straight with a slight bend in the knees.

5. Abdominal CRUNCH double are on the floor face up. Bend the knees to the legs at an angle of 45 degrees with both feet on the ground. Your back should be relaxed comfortably on the floor. Place both hands crossed on the chest. Contracting your abdominal, lifting the head and legs of the ground towards each other. Slowly return to starting position (stop just from their shoulders and feet touching the ground).

Exhale while rising and inhale when returning to the starting position. Keep your eyes on the ceiling to avoid pulling with the neck. Your hands should not be used to raise the head or collaborating with the movement.