Las piernas sufren la falta de movilidad constantemente, sobre tode cuando el Trabajo consististe estar senteau per mucho temp. One of the consequences is circulation problems, liquid retention and fat formation that debates intend to avoid with new home training routines.
There are a number of exercises that can help you maintain your physical activity and quiz many of you have practiced unconscious form, but the exercises to tonify the piercings help to improve posture, to have more strength and to gain weight. With this routine that continues to be active, you will be able to maintain the shape of the muscles of your piercings and have the most resistance.
Pamela Sosa, personal trainer, recommends that you try to make the routine of exercise important to have a calendar of 10 minutes while walking or cycling. This form avoids any lesion sprain.
Routine time: 15 weeks each ownership and it takes 1 minute between each one. Look at the procedure of 4 procedure.
Sentadilla with rodilla lift
It is a very complete exercise, which involves the muscles of the abdomen and the pelvis. In addition to tanning the roads, it will allow functional gain for other activities of the diary life as well as under escalation.
Coloque las piernas a la anchura de sus hombros con los pies mirando hacia afuera. In this position, both, as if they were to be sent, with the right spline making a 90º angle with its holes and avoiding the rods sobrapasen its pies. Luego, parse and levante la rodilla a la altura de su ombligo.
Cambie de pierna.
Poster plants with posterior patella
The implants are resistance enhancers that allow the quadriceps, gluteus and muscle muscles to work together, including the femoral biceps. It is a simple, effective and complementary tool for the sentadillas.
Paris de pie con la espalda recta, abra el compassin a la distance de los hombros y de un paso hacia adelante con la la pierna derecha. Afterwards, the rodillas flex in a 90 ° squat manner and can do as much as they can, since the rodilla passes the tip of the pie. Luego, parse and levante la pierna estirada lo más que pueda.
De rodillas y sentadilla
Coloque las piernas a la anchura de sus hombros con los pies mirando hacia afuera. In this position, it is, as if it were to be sent, with the right spline making a 90º angle with its holes and avoiding the rods sobrapasen its pies. Luego, colloquium of rodillas in the sun.
We can recommend that you use a mat (alfombra de eiercicios) or a towel, para no lastimarse.
First rehearsals with a pier and luego la otra.
Sentadilla lateral
Front window, with separate doors. With the frame framed and the pieces on the sole, coloque the brazos hacia adelante, ya que ayudarán a mantener the equilibrio durant the owner. Separate and agared can be separated, but always at the front.
Luego, double una pierna, mientras que la otra la mantiene estirada. The pieces must be maintained during the day during this movement. The cleft palate is slanted forward, in a way that the glutes move backwards.
Double sentadilla
The sentadillas are a very powerful tool for working piercings and glutes, and ensure that they are powered and toned.
To this end, separate the holes a little more than the anchor of the men. Mantenga the parallel paths and bay as if they were going to center. Once in a while, the rods do not override the 90 ° and they do not move the direction of the pie and never override its point. Avoid slicing and do not try to counteract gluten on the lower back.