Women Fitness Workout

คำอธิบายของ Women Fitness Workout

Women Fitness Workout
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The Female Training: Everything You Need To Get the Sexy Body You Desire
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Women Fitness Workout
Stay in shape and Weight Loss at Home! The BEST ladies exercise application for female wellness.
Exercise, sweat and get more fit in 30 days! Free female better me exercises applications.
Get the body you had always wanted for nothing without costly machines.
Need to Lose Belly Fat quick at Home? Need to get a Flat Stomach in 30 days
The application contains a set of exercises :
Bicycle crunches:
Lie flat on the floor with your lower back pressed to the ground (pull your navel in to also target your deep abs).
Put your hands behind your head, then bring your knees in towards your chest and lift your shoulder blades off the ground, but be sure not to pull on your neck.
Straighten your right leg out to about a 45-degree angle to the ground while turning your upper body to the left, bringing your right elbow towards the left knee. Make sure your rib cage is moving and not just your elbows.
Now switch sides and do the same motion on the other side to complete one rep.
Do three sets of 20 reps.
Vertical leg crunches:
Exhale as you slowly flex your abdomen and try to touch your toes with your fingers.
Try to hold the contracted position for a count of two.
Slowly return to the starting position.
Repeat for the prescribed number of repetitions.
Side plank:
Lie on one side with the upper foot stacked right on top of the lower foot.
Place your elbow directly in line under your shoulder
Lift your hips so that they form a straight line from feet, between your legs, through groin, and straight up through the middle of your neck. A mirror is essential to learning. Use a closet door mirror at home or a mirror at the gym.
Maintain a straight spinal alignment both horizontally and vertically.
Do not let your hips or shoulders tip forward or back. Keep them aligned with the top side of the hip directly over the other hip.
The goal is to hold for 60 seconds.
Remember to breathe.
Lunge:
Stand tall with feet hip-width apart. Engage core.
Take a big step forward with right leg and start to shift weight forward so heel hits the floor first.
Lower body until right thigh is parallel to floor and right shin is vertical (it's okay if knee shifts forward a little as long as it doesn't go past right toe). If mobility allows, lightly tap left knee to ground while keeping weight in right heel.
Press into right heel to drive back up to starting position.
Repeat on the other side.
Hight kness ; plank ; squat ; step-up onto chair ; wall sit ; jumping jacks ; basic crunches
alternate heel touches ; leg-up crunches ; ………….
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