Everybody wishes to be beautiful, strong, healthy. But, alas, not everybody has time for sports halls, clubs. How to do gymnastics in the underground?
In big-time sports exercises are very popular so-called isometric or static. In the isometrics the people who do not have preliminary preparation, the corresponding sports equipment, without a separation from the basic employment, between times can be engaged.
The main advantage which is brought by the isometrics, besides a harmonious constitution and a beautiful bearing, is a correct metabolism, delay of processes of ageing, readiness of an organism for loadings.
Exercises by “Approach” we will name performance of one cycle of exercises of this appointment and “repetitions” are quantity of movements or loadings of this cycle more low.
Muscles of feet
1. One of the most massive “base” skeletal muscles. It is irreplaceable for appearance feet of the woman, but also, it is the powerful “pump” dispersing blood on a body. It is better to begin training with it.
Sitting on a chair, support feet in a floor on a full foot. Straining hip muscles, hardly we raise a trunk (on 1-2 sm) from a seat and it is kept it in this position while forces will suffice. Hands about what we do not lean, we do not help feet. Then 10-15 seconds of rest and again pressure.
For one approach for thin, that is wishing to increase muscle volume – 5-7 repetitions, then minute of rest. For “burning” of fat of a muscle it is as much as possible repetitions (20 and more), but more short-term.
Duration of pressure increases by the second approach and the third approach is the most intense, we keep very much. The fourth approach is frequent but short pressure.
2. A forward part of a hip. Exercise is especially useful for women with thin hips. Standing we rest a foot sock, without bending it, in a wall or other obstacle. We press forward, as though trying to shift an obstacle. Duration, frequency of repetitions, number of repetitions and approaches hereinafter the same, as in the first exercise.
3. An internal part of a hip. This exercise has cosmetic effect for women with a natural gleam between internal parts of hips; at sufficient persistence it is possible to “fill” it. We clamp between internal parts of feet any subject – a table leg, a ball and this subject is squeezed by feet.
We squeeze feet before contact of feet and press one foot to another. It is possible to carry out this exercise and serially for each foot trying to shift sideways any subject an internal part of foot.
4. A back part of a hip. Standing at a wall, we rest against it a heel of a direct foot and we press a foot back, trying to “shift” a wall. This exercise is useful for women, who have thin hips and flat back part of a hip.
The question of health is important but today it has changed into an urgent one. The reason is that we are living in the world of modern technologies which assisted us to automate many workflows and processes. As a result, people move less and their bodies become weak. It is a real danger to our health. But don’t get upset – if you really care of your health, take advantage of fitness clubs and gyms. Those who are searching for a gym in New Jersey, are invited to check out this nj fitness site.
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