Bulgarian Split Squat (Squat Advanced Variant)
This is an exercise to improve balance and stability, benefiting young people and the elderly. You can do this exercise with weights or just by body weight.
Standing about 90 cm from the chair, one leg is placed on the chair at the back. Curve your front knee in a squat position, inhale when your back knee is lowered to the ground.
Do not let your body lean forward, hold your chest straight and shoulder back. Try to keep your knees in line with your toes.
Lower the floor as low as possible, then exhale and put weight into the heel for the front, returning to the highest position. Perform 3 rounds, each round 8-10 times on each side.
Sniffer
This is an exercise that keeps the body healthy. You can also change the exercise with the support of the string or chair.
Hold the bar with 2 hands facing out, the distance with the shoulder. Let your arms stretch completely and stomach. Note that this is an exercise on the back rather than hand exercises.
First, press the shoulder down. Then, pull with the back muscles by pushing the elbows to the ground, this movement will raise the breasts towards the bar. Try to perform 3 rounds, each half from 8-10 times.
Push
Push -up helps build strong chest muscles and muscles as well as enhance the core strength.
Start in a high plank position with 2 arms spreading shoulder width, slowly lowering people to the ground, elbows towards the hips. Keep your body in a straight line throughout the exercise.
Lower the lowest possible without causing hips to hammock. Then return to the original position.
Sprint
Excessive high -intensity practice brings cardiovascular, respiratory and muscle benefits in a short time. This exercise also enhances metabolism, maintains long -term after training.
Start and try sprint for 30 seconds (with about 80% of body strength) then walk for 30 seconds. Set the goal of making 3 rounds, each 8-10 times repeated.
When you finish the first amount, reduce the time to withdraw water to only 10 seconds at maximum power and increase the recovery time to 50 seconds.
