gym

 
BASIC TRAINING
 
For this training you need nothing more than your body and the ground.
 
Make four rounds  of:
 
20 Squats :  down until the thighs are very close to the twins. Straighten your arms in front of you if you have trouble maintaining balance.
10 push ups or push - ups :  there are countless variations of this exercise, with different objectives, but begins with normal bending, leaning on the palms of the hands and toes, keeping your body completely straight (tightening the abs). If you can not do 10 repetitions in a row, lean on his knees rather than on the toes.
20 strides or lunges  (10 each leg): This exercise is very good for the buttocks and legs. Begin the exercise standing, with legs open to shoulder distance. It gives a stride forward, keeping your torso straight, until your knees (both front and rear) form a right angle. The front knee should slightly go up foot. From this position, push yourself with the front leg and buttocks contracted to return to the original position and repeat with the other leg.
30 seconds plate :  this is an ideal to strengthen your abs and lower back isometric exercise (no movement). To do this you must rely on your elbows and toes, keeping your body completely straight and tense, like an iron. If you can not stand 30 seconds, you can do the exercise initially supported on your knees.
30 seconds running on the site:  lifting knees as high as you can.
INTERMEDIATE TRAINING
 
Make four rounds  of:
 
5 pullups :  The exercise is dominated by excellence to develop your back and the strength of your arms. The drawback is that you need somewhere to hang. If you have nothing at home you can use a handrail park or buy a bar without installation on a door (are assembled and disassembled in seconds). Perform dominated the first is difficult for many people, if your case I recommend using a chair or some support under the bar, initially to help with legs while developing the necessary strength.
30 Squats
15 push-ups or push-ups
1 minute iron
45 second side plate  on each side. It is similar to normal plate, but with the body perpendicular to the ground instead of looking down, leaning only on one elbow and other arm pointing up. This exercise works the obliques hard.
45 seconds running in place or jumping rope if you have one.
The hardness of each of these workouts not depend solely on the exercises you do, but also the  speed . If you do not take breaks between exercises and rest between rounds you minimize, you'll see that the training makes you harder, but will also be more effective. It is therefore important to take measurements of the total time you require to do the training, and try to improve that time in future sessions.
 
But having said that,  remember that it is more important to correctly perform exercises that perform them fast . If your technique is not good or do not use the proper range of motion, you lose much of effectiveness, apart from exposing yourself to injury.
 
Remember to always warm up before and stretch after training. The aim of the warming is prepare your body for physical activity, bringing more blood and oxygen to the muscles and lubricate the joints. Upon completion of the training it takes some stretching exercises to improve your flexibility and facilitate muscle recovery. With 5 minutes warm-up and stretching at the end 5 is enough.

BASIC TRAINING

For this training you need nothing more than your body and the ground.

Make four rounds  of:20 Squats :  down until the thighs are very close to the twins. Straighten your arms in front of you if you have trouble maintaining balance.(body fat analyzer)

10 push ups or push - ups :  there are countless variations of this exercise, with different objectives, but begins with normal bending, leaning on the palms of the hands and toes, keeping your body completely straight (tightening the abs). If you can not do 10 repetitions in a row, lean on his knees rather than on the toes.

20 strides or lunges  (10 each leg): This exercise is very good for the buttocks and legs. Begin the exercise standing, with legs open to shoulder distance. It gives a stride forward, keeping your torso straight, until your knees (both front and rear) form a right angle. The front knee should slightly go up foot. From this position, push yourself with the front leg and buttocks contracted to return to the original position and repeat with the other leg.(buy bmi scale india)

30 seconds plate :  this is an ideal to strengthen your abs and lower back isometric exercise (no movement). To do this you must rely on your elbows and toes, keeping your body completely straight and tense, like an iron. If you can not stand 30 seconds, you can do the exercise initially supported on your knees.

30 seconds running on the site:  lifting knees as high as you can.

INTERMEDIATE TRAINING

 

Make four rounds  of:

 

5 pullups :  The exercise is dominated by excellence to develop your back and the strength of your arms. ()The drawback is that you need somewhere to hang. If you have nothing at home you can use a handrail park or buy a bar without installation on a door (are assembled and disassembled in seconds). Perform dominated the first is difficult for many people, if your case I recommend using a chair or some support under the bar, initially to help with legs while developing the necessary strength.

30 Squats

15 push-ups or push-ups

1 minute iron

45 second side plate  on each side. It is similar to normal plate, but with the body perpendicular to the ground instead of looking down, leaning only on one elbow and other arm pointing up. This exercise works the obliques hard.

45 seconds running in place or jumping rope if you have one.(buy body fat analyzer online)

The hardness of each of these workouts not depend solely on the exercises you do, but also the  speed . If you do not take breaks between exercises and rest between rounds you minimize, you'll see that the training makes you harder, but will also be more effective. It is therefore important to take measurements of the total time you require to do the training, and try to improve that time in future sessions.(body fat scale)

 

But having said that,  remember that it is more important to correctly perform exercises that perform them fast . If your technique is not good or do not use the proper range of motion, you lose much of effectiveness, apart from exposing yourself to injury.

 

Remember to always warm up before and stretch after training. The aim of the warming is prepare your body for physical activity, bringing more blood and oxygen to the muscles and lubricate the joints. Upon completion of the training it takes some stretching exercises to improve your flexibility and facilitate muscle recovery. With 5 minutes warm-up and stretching at the end 5 is enough.(buy used treadmill)