The perfect fitness program for women

Be familiar with a perfect fitness program for women .

Everyone wants to be healthy . Then apply this program prepared in order to achieve a healthy look . Please feel positive changes in your body .

What do you need for the training program ?

 One step or bench board

 1 -kilogram ball Health

 2 x 1.5 or 2 kilograms weight

 1 x 65 cm fit ball

 1 piece of elastic exercise band

 1 mini exercise ball

 yoga carpet

5 minutes before the start of training, any training siding body . Each training 10-12 times , the 2nd time Repeat 10-12 times . Once you are satisfied with the newcomer . Take 30 seconds rest between exercises . It is also important to the respiratory organs .

alternative press

Chest , shoulders , arms and hips running. Hold hands and knees on the straight position . Bending the arms , hands parallel to the ground until the ground chest . getting upwards of 15 centimeters , lift up on the left . Lower leg . Repeat this movement 10-12 times every two feet .

scissors action

Abdominal muscles running. Lie back and leg between hold. Goals should be on the sides . Lift your feet . Try to file from your shoulders , abdominal muscles has the power to turn your feet to the left . Come out and turn right again at the feet . Repeat this movement 10-12 times .

Push up the balance

Running the abdomen and hips movement. Thigh forward -facing side of the ball, fit ball lie face down on the way of the future . Put down your arms and your knees at an angle of 90 degrees bunkum . Put firmly fastball , from the lift. Try to push your feet up . As a starting position , please come again . This action should be repeated 10-12 times . 30 seconds rest in between .

Cancer

 Sit yoga carpet for the move . Lift up your feet and body , leaving your hands towards the floor . Knees not separate from each other . The right -hand fingers to look at your feet . lift up from the earth up to 20 centimeters . bunkum , place . Stood up again , the action in this case , repeat 10-12 times .

Press

Yoga carpets lie flat on his face , hands and both feet on the tip of the body lift . Put your left hand under the book or small balls . When you press each Tee bunkum , try feet . Repeat this movement 10-12 times after his right hand under the ball or plug . Check out the press again , this time 10-12 . In the end, rest for 30 seconds .
Top sacra and applause

Lie facedown on football . Put your hands on the yoga mat . Give football stretched a little forward . Throw your hands up on the carpet , squeezing the body might have . The hands of time will be allocated from the floor . Untouched place your hands in the air, clapped his hand upon the carpet . Every time you push your body , go back to playing the hand while in the air . Repeat this movement 10-12 times .

jump

Legs wide open. Finger look slightly outward . Keep two hands on the ball chest . until parallel to the ground . Then place, arms stretched forward, the ball Bring on your head , your feet together and get off the ground . place in the same situation again . Need to repeat this movement 10-12 times .

bicycle

Bench seat . And a 45- degree angle with your knees bunkum backwards . Your hands together behind your neck Reader. Way to extend a foot ahead with fingertips , pull the other leg towards your body . So , first left, then right action to continue. Should be repeated 10-12 times .

painful Drink
Take a weight in each hand . Benches (or tap- board ) Get rid of standing behind the other . The fingertips of your right foot back , put it on the bench . 90 degree angle and body. Should up . The upper weights , pull, and bend the right shoulders . Repeat this movement 10-12 times to return to the starting position . Then repeat with the other leg 10-12 times in the back .