Tập thể dục buổi sáng củng cố tinh

Morning exercise to consolidate the spirit for a whole day long. You can awaken your body with exercises that lasted 15 minutes later. Start and cool down with a gentle walk in place within 2 minutes.Exercise fast-action 1: cat/cow poseWake the core part in youtap the duc, buoi sang 1Hands and knees against on the floor, both hands extended by the shoulders and knees expandable by the hips. Breathe in, lift the head and butt up to the backs you lightly down the floor sagging. Breathe out, and lower buttocks down, his back arched up, and let your head bowed toward the floor.It is counted as one time. You should do 10 times as such, the move's real gently.Exercise fast-action 2: standing barbell burdenWake the muscle group in the hips and thighs tap the duc, buoi sang 2 Stand straight, legs wide open by shoulder, hands let go of either side or put on the hips.Step left foot back and khuỵu the foot forward until your knees perpendicular 90 degrees.Currency, keeping both knees sagging slightly. Continue the up-down with the left foot for about 30 seconds, then change legs and repeat.Exercise fast-action 3: dance popAwakened chest muscle groups, reinforced tendonstap the duc, buoi sang 3 Stand straight, legs wide open by the hips.Slowly pressed down and put your hands on the floor directly preceding foot.Extend legs out behind to move to pose against the push.Anti push once, then you jump to withdraw the foot back between two hands and draw people in standing posture.You repeat this process as many times as possible in 30 seconds.Then about 1 min and keep repeating.Exercise fast-action 4: plank pose italicsWake the muscle groups on either sidetap the duc, buoi sang 4 Rotating the left upright, a few feet toward the bed.Fold the left elbow 90 degrees, leaning towards the bed, and fin leading edge of mattress up arms, then you stretch the legs vertically tilted plank (if your bed surface not firmly, then this action will become very difficult).Pull the right hand side. Keep the legs stacked so within 30 seconds. Repeat the above steps with the other party.

Morning exercise for strengthening your spirit all day long. You can wake your body with stretching exercises following 15 minutes. Start up and cool down by walking softly in place within 2 minutes.

Last exercise fast - action 1: Posture cat / cow

Awaken your core part of

an exercise to one

hand and knee against the floor, arms extended by shoulder and knee extended by the hips.



Inhale, lift your head and your ass back up to slightly down toward the floor sagging. Exhale while lowering the butt down, back arched, and let your head bent toward the floor.

It is counted as one. You should do this 10 times, the movements gently move.

Exercise Exercise Fast - action 2: stance squat

Wake muscles in the hip and thigh



Morning Exercise 2



Stand straight, feet expansion of the shoulder, hand or let the two sides put on hip.

Stand back and left leg buckled foot forward until your knee is 90 degrees.

Autumn back, keeping both knees slightly sagging. Continue the movement up - down with the left leg for about 30 seconds, then switch legs and repeat.

Exercise Exercise Fast - action 3: Jump on

Wake chest muscle groups, tendons

morning exercise 3



Stand up straight, legs extended hip.

Slowly pressed down and put your hands on the floor directly forefoot.

Bung leg behind you to push posture.

anti pushed once, then you jump to withdraw feet back between hands and collected people in an upright position.

You repeat this process as many times as possible in 30 seconds.

Then rest for 1 minute and repeat.

exercise fast Fitness - movement 4: posture planks leaning

wake muscle groups on both sides of

an exercise to 4



Stand with your left side turned a few feet toward the bed.

Bend your left elbow 90 degrees, tilted toward the bed, and arm resting on the edge of the mattress, then you stretch vertically tilted plank (if your bed surface is unstable movements will become very difficult).

Relax your right hand side. Hold the pose, legs stacked so within 30 seconds. Repeat on the other side.