37 Workout for preventing and fighting obesity

37 Workout for preventing and fighting obesity

    37 Workout for preventing and fighting obesity

    In this program we will not respect the order of the positions anymore or the one of using the machines gradually, from easy to hard, exactly for the alternation of the positions to necessitate a greater use of energy.
    We will start though with exercises for preparing the organism, to not cause wricks, muscular cramps or joint pains. It will still be made pauses between exercises for the breathing to return to its normal rhythm.
    1. Walking rhythmically with ample extensions of the arms, alternatively and simultaneously.
    2. The short’s walk-sit-up walking.
    3. Running with ankle motion.
    4. Running with the knees at your chest.
    5. Jumping like a ball, two rounds of twenty jumps each, the palms being on the hips.
    6. High jump with the arms up, landing-sit-up: ten jumps.
    7. Running while amply rotating the arms.
    8. The legs slightly apart, the arms stretched forward, slight genuflection while simultaneously lifting yourself on the tip of your toes-maintaining for thirty seconds-four rounds of thirty seconds each.
    9. The position is hanging-is made in forwarder: lifting the legs at ninety degrees (according to possibilities).
    10. With your face at a fastened ladder, with your feet supported on the second step, the arms grab the step in front of the basin; are made curl ups, pushing the basin back by stretching the knees, relapse at the position on the ladder; ten times.
    11. Standing bended over supported by the ladder, at four steps of it, are made jumps while curling up the knees to the chest and lifting the bottom.
    12. Sitting with the knees bended at your chest, the hands grab the ankles, and lift the legs in triangle; it is maintained this position (the head touches the knees); eight times.
    13. Lying on your back with the arms stretched over your head: lifting in the position standing with a knee at the chest, them bringing both knees at the chest. It is repeated ten times for each move.
    14. Lying on your back, lifted in triangle, the arms grab the ankles-relapse. It is made ten times.
    15. From the position hanging are lifted the knees at your chest and twist the torso toward left and toward right, while stretching the knees in triangle.
    16. In your knees with your arms laterally, it is taken laterally a leg, while arching the torso toward the opposite leg.
    17. With the face at a fastened ladder, two steps far from it, falling forward-pushup; ten times.
    18. Lying on the floor on the left side, with the left hand under the head, the right arm supported in front of the chest, are executed fast bends and stretches of knee-the touch of the thigh with the floor must be permanent. Are executed on the right side also twenty times.
    19. Lying on the floor, face down, with the palms supported in front of the chest, are made twists of torso toward left and toward right while bringing the knees to the chest. Here also the thigh will be maintained glued to the floor. The exercise helps spreading the adipose tissue from the thighs.
    20. Lying on the floor face up, with the arms laterally, are executed twists of torso toward left and toward right, while bringing the knees at the chest toward the direction of the twist. The move is similar to the one from exercise nineteen but has influence over the adipose tissue from the gluteus area.
    21. Sitting on a stool, the tips of the legs well fastened under the ladder, are executed ample twists (rotations of the torso) in one sense and the other, the arms being held at the back of your head; eight times on each side.
    22. Jumping with the skipping rope, according to each ones possibilities (twenty times).
    23. Lying face up, the arms spread laterally, the legs close to each other and stretched: are executed ample rotations of legs in one sense and in the other, ten times.
    24. Running while throwing a lot the leg forward.
    25. Lying on your back, supported by the elbows, are executed shearings of legs in two rounds of twenty shearings each.
    26. From the same position, with your knees bended at your chest, are stretched the knees obliquely toward left and toward right; ten times.
    27. The same position as in the exercise twenty six: lifting the legs at ninety degrees and lowering them without touching the ground; twenty times.
    28. From the same position as in the other two previous exercises is executed the pedaling of the legs (like on a bicycle), but simultaneously; twenty times.
    29. Lying on your back, the arms grab the last step, the legs lifted at ninety degrees: are executed the oscillation of the legs toward left and toward right, without touching the ground; ten times.
    30. Hanging with the back at the fastened ladder, are lifted the spread legs until the lever of the hips and are lowered in the same way (according to possibilities).
    31. Lying down hanging (the gymnastics bench hung up of a fastened ladder), with the head toward the ladder, the arms grabbing the footstep, are lifted the legs and the basin until the legs touch the footstep in front the top of the arms; ten times.
    32. Sitting with the tip of the legs supported under the last footstep of the ladder, the arms at the back of the head, are executed ample twists of torso toward left and toward right; eight times.
    33. Lying on the back with the tips of the legs under the fastened ladder and the bended knees, is executed the lift of the torso with the palms at the back of the head and relapse; ten times.
    34. Sitting with the tip of the legs under the ladder, the palms at the back of the head, is bended the torso lightly toward back, until forty five degrees, and is maintained in this position for thirty seconds; four rounds of thirty seconds.
    35. Lying down on a hanging surface with the legs fastened under the footstep of the ladder, are executed lifts of torso while grabbing the ankles with your hands; ten times.
    36. Lying on your back-lifting yourself in the position standing while simultaneously lifting your legs at forty five degrees through shearings-relapse; five times.
    37. Light jog with profound and jerky breathing.
    This program, associated with the massage and the steam bath as well as the rational alimentary diet, pays spectacular results if it is repeated two-three times a week for thirty minutes.
    woman with abdomen loss concept
    woman with abdomen loss concept

    Attention! We will start executing the workout program only after a thorough medical examination and only with the doctor’s approval.
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