Fitness Program for Monday and Tuesday: Aerobic

Maybe you can`t go to the gym every day but you may try these exercises at home and won`t take more than twenty minutes per day. The practice brings something different each day so you won`t get bored and is specially designed for each muscle group. The result of this workout is increased resistance to effort, a better coordination, and more flexibility.

Exercises for arms, shoulders, and chest:

Start with ankle exercises, then keep your arms straight with a two pounds weight in each hand, and do four series of eight rotations forward each and then do the same thing backward. Stay with your arms laterally bend, with your ells at your shoulders and bring your bend arms in front.

These exercises are meant to reduce the amount of fat in the belly and may also increase the resistance of back muscles:

Stay with your legs spread and a two pound weight in each hand. In this position, bend your trunk to the right, then to the left, in four series of eight exercises each.

These exercises are specially designed to increase the strength of your thighs, hips, and shanks:

Stay with your legs spread and your hands on your hips. Bend the knees and also bend your body while you keep your back straight. Repeat it for twenty-four times.
Keep your legs spread, your hands on your hips, and your knees easily bend. Raise and lower your heels from the ground, while you keep your back straight.

Exercises for your belly:

Lay on your back, with your hands at your neck, your legs a little spread, and lift your body while you keep the ells laterally. Stay on your back, with your arms around your body and slowly lift your legs at ninety degrees, and then lower them. Repeat this exercise in four series of eight exercises.

Exercises for your thighs:

Stay on one side, on your left arm, and keep your left leg bend upon the other and make four series of eight short lifts with your left foot, then change and repeat with the other foot.

After these exercises you should have relaxing exercises. For instance, cross your legs, take your arms to the back, and bend your body forward. Keep this position for almost eight seconds. Keep your legs stretched, bend your body forward and try to reach your ankles. Stay in this position for ten seconds.

(c) Project Weight Loss 2008. All rights reserved.
 

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