Talking about fitness, we always have a lot of reasons for the recommendation of one of the most common reason is lack of time. Here's this group of fitness exercises, that is, people who do not have time for the design. It does not require complicated fitness equipment, do not need a spacious sports ground. Each section requires only 60 seconds, you can easily get to, the following let us together look Trials bar.
QU back row
Two-handed grip a dumbbell of a natural standing with feet hip-width distance. Upper body from the hip began to slowly bend forward until the back and parallel to the ground, his arms perpendicular to the ground, palm inward. At this time, elbow pull the dumbbell in close to the waist. Then, the arm straight. A total of Exercise 1 minute. Dumbbell weight of 5 to 10 pounds is appropriate. Main training areas: the back, rear shoulders, biceps and calf.
Shoulder lateral raise
Opening and feet hip width, two-handed grip a dumbbell of all, his arms hanging at the side of the body, palm inward. Slowly lift the arms to shoulder height. Relax after restore. The next exercise, the dumbbell should be raised to waist, then extended the arms forward, then again on either side. Exercise such a loop about 1 minute. Dumbbell weight of 3 to 5 pounds is appropriate. Main training areas: the shoulder muscles.
Mention bell squat
Standing on two legs slightly wider at the hips, hands the grip a dumbbell. Toes and knees slightly outside the charge-off in order to feel comfortable as a degree. Arms hang on the side of the body, palm inward. Knee bending, squatting, pelvic posture remains unchanged. In the squat the same time, external rotation on the arms raised, so that dumbbell opposite shoulder. A total of Exercise 1 minute. Dumbbell weight of 5 ~ 8 pounds is appropriate. Main training areas: the brachial quadriceps, calf, gluteus, adductor muscle and biceps.
Single leg squat
Feet of natural standing, two-handed grip a dumbbell each, elbow to shoulder dumbbell held in position, the elbow close to side of the body, palm inward. Knees when lifting the right leg, toe down; left leg squat knees, and arms will move too far on the dumbbell. And then the right leg straight, and dumbbells to restore the original position. After repeated practice for another 30 seconds, repeat the above leg movements. Dumbbell weight of 5 to 8 pounds is appropriate. Main training areas: the buttocks, quadriceps, calf, shoulder muscles and biceps.
Supine, hands placed on the back of the head, left knee flexion was 90 degrees on the mention in parallel with the ground leg, right leg, knees, right foot flat on the ground. To tighten the abdominal muscles, head, shoulders lifting off the ground. Meanwhile, hip lifted from the ground and make the left knee closer to the chest. Abdominal muscle contraction force to maintain the posture. Later, to restore the original position. 30 seconds for another direction. Main training areas: the abdominal muscles.
Supine, knees, hands placed on their heads. Feet flat on the ground. To tighten the abdominal muscles, lift the left knee to move closer to the chest, while lifting the left knee and right shoulder to move closer, elbows outreach. After repeating the above for the opposite movement, repetition 1 minute. Main training areas: the abdominal muscles, especially in the waist on both sides of the abdominal oblique.
Squatting with one knee raised
Opening and feet hip width, hands the grip a dumbbell. Give the dumbbell to the shoulder elbow position, palms inward, center of gravity down on two feet, and knees squatting. Straight leg starting immediately, will lift a Tuiqu Xi, height and hip level. Legs alternately and repeatedly practicing this 1 minute. Dumbbell weight of 5 to 8 pounds is appropriate. Main training areas: the quadriceps, gluteus and biceps femoris.
Opening and feet hip width, two-handed grip a dumbbell hanging on each side of the body. Step by step right foot back, toe touch the ground, the knee down; the left thigh and the leg was 90 degrees. Right pedal forward step by step to restore the original position, then repeat for the other leg movements. Dumbbell weight of 5-8 pounds is appropriate. Main training areas: the quadriceps, gastrocnemius, biceps femoris, gluteus