By Petti LubisVivanews - If you are destitute time, does not mean you have good reason to miss the opportunity to exercise for fitness. With brief training in 15 minutes you can burn calories, increase flexibility of the body and get an instant energy.
Allocation of 4 minutes to warm up, 9 minutes for the core exercises, and stretching for 2 minutes.
4 mins - Warm-up
- Hands on hips, lift the leg to the side, then down.
- Repeat several times, alternating between left and right leg.
- Apply for 2 minutes.
- Place one foot in front, and the other in the back.
- Jump while exchanging the position of the foot.
- Apply for 2 minutes.
9 mins - core training
3 mins - Exercise leg
- Place one foot in front and bend your knees.
- After the position of the front leg bent and back leg straight, swing your body forward.
- Front legs supporting the weight, hold for a few seconds, then repeat for the other foot.
- Repeat this movement as much as you.
- Position your body will perform exercises such as push-ups.
- Cross legs and bend your knees, until the body is supported by the knee.
- Lower body, stand up to the chest almost touches the floor.
- Return to starting position, repeat the best of your ability.
- Lie face down, with both hands on the side and legs straight.
- Remove the legs and chest to the top, then returned to its original position.
- Repeat this movement as much as you.
- Stand up straight, with the body in a relaxed state.
- Turn the shoulders towards the back, then turns toward the front. Repeat several times.
- Bend your body forward, as if his arms to touch the toes.
- With your knees slightly bent, feel the stretch in the back. Hold for 15 seconds, then return to starting position.
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