60 seconds, has a charming body weight exercise

Talking about fitness, we always have a lot of reasons for the recommendation of one of the most common reason is that there is no time. Here's this group of fitness exercises, is designed for people who do not have time for. It does not require complex fitness equipment, do not need large sports venues. 60 seconds of each section can only be easy to get, let's look at it together Trials.



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Bent back row

Nature of the grip of a dumbbell with both hands 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 adduction pull the dumbbell to the waist. Then, his arms extended. Total Exercise 1 minute. Dumbbell 5 to 10 pounds of weight is appropriate. The main training areas: back, rear shoulders, biceps and calf muscle.



Shoulder lateral raise

Opening and feet hip width apart, each holding a dumbbell with both hands, his arms hanging on the side of the body, palms facing inward. Slowly raise the arms to shoulder height. Relax after a restore. The next exercise, the dumbbell should be raised to waist, then the arms outstretched, then start again on both sides. So the cycle exercise for 1 minute. 3 dumbbell weight of 5 pounds is appropriate. The main training areas: the shoulder muscles.



Provide bell squat

Stand feet slightly wider at the hip, each holding a dumbbell with both hands. Write-toe with the knee slightly outside to feel comfortable for the degree. Arms hanging on the side of the body, palms inward. Knee bending, squatting, pelvic position remains unchanged. In the squat at the same time, external rotation with arms raised, the dumbbell toward shoulder. Total Exercise 1 minute. Dumbbell weight 5 to 8 pounds is appropriate. The main training areas: brachial quadriceps, calf, gluteal, adductor and biceps.



One leg squat

Feet of natural standing, each holding a dumbbell with both hands, lift the dumbbell elbow position on the shoulders, elbows close to the side of the body, palms facing inward. Then lift the right leg bent, toes down; left leg squat knees, while his arms over his head on the dumbbell. Then the right leg straight, and restore the original position dumbbell. After repeated practice for the other leg for 30 seconds Repeat action. Dumbbell 5 to 8 pounds of weight is appropriate. The main training areas: buttocks, quadriceps, calf, shoulder muscles and biceps.



Leg lean

Supine, hands placed on the back of the head, left knee bent at 90 degrees, raised, legs parallel to the ground, right leg bent, foot flat on the ground. Tighten the abdominal muscles, head, shoulders off the ground. Meanwhile, the hips lift from the ground, and to the left knee close to chest. Contraction of abdominal muscles hard and strive to maintain the position. Later, to restore the initial position. 30 seconds for the other direction. The main training areas: the abdomen muscles.



Alternating knees

Supine, knees, put his hands upon the head. Feet flat on the ground. Tighten the abdominal muscles, lift the left knee close to chest, right shoulder while lifting the left knee to move closer, elbows outreach. After repeat for the opposite action, repeat the exercise for 1 minute. The main training areas: abdominal muscles, especially in the waist on both sides of the abdominal oblique muscle.



Squat knee

Opening and feet hip width apart, hands each holding a dumbbell. Elbow to the shoulder lift the dumbbell, palm inward, the center of gravity down on two feet, and knees squatting. Immediately from the straight leg will lift a Tuiqu Xi, height and hip level. This alternating legs for 1 minute repeated practice. Dumbbell 5 to 8 pounds of weight is appropriate. The main training areas: the quadriceps, gluteal and biceps femoris.



Back lunge

Opening and feet hip width apart, grasp a dumbbell with both hands down on each side of the body. Step by step right foot back, toes forward, the knee down; left thigh and leg was 90 degrees. Right pedal forward step by step to restore the initial position, then repeat for the other leg movements. 5-8 pound dumbbell weight is appropriate. The main training areas: quadriceps, gastrocnemius, biceps femoris, gluteus.