7 different programs 8 minutes each, without equipment, we tackle each day to an area of the body. A bit of effort and a small dose of attendance for maximum results. these exercises allow you to lose weight fast with very good efficiency.
Gluteal exercises:
1 min walk there.
2 min squats. Stand with your back straight, arms extended horizontally in front of you, feet apart to shoulder width, bend your knees to slowly lower buttocks as if you wanted to sit. Keep the torso upright and carry most of the weight on the heels. Stop when your thighs are almost parallel to the floor, hold the position for a few seconds, then ascend slowly.
1 min hopping squatting like a frog.
2 min of tiptoes. Standing in front of the stairs, place the front foot on a step. Let your heels drop below the level of walking until you feel a stretch in your calves. Reassemble.
1 min jumping jack. Standing jump first by removing alternately arms and legs, then arms and legs tight, without stopping. This comprehensive exercise works several body parts simultaneously.
1 min walk there.
High body exercises:
1 min knees pumps. Put your knees, place your hands on the ground, apart from the shoulder width. Keeping your back straight, bend your arm at maximum. Reassemble.
1 min jumping jack. Standing jump away alternately arms and legs, then arms and legs tight, without stopping.
2 min steel triceps. Stand with your back straight, place your hands on the back of a chair placed behind you. Let yourself down to arm strength until your thighs are parallel to the floor. Reassemble.
2 min Hindu prayer. Stand up, stand straight, hands clasped palm against palm to the chest. and gradually raise the arms above the head, 100 times.
2 min pumps the wall. Stand facing a wall, a step away. Feet slightly apart, take support on the wall with the hands, arms straight. Bend to cause the chest arms in hands and extend your arms again to return to the starting position.
Abdos exercises:
1 min walk there.
1 min board. Lie on your stomach. Legs folded or slightly apart, take support on the feet tips, forearms and elbows. Contract your abs so as to have the body straight, head in alignment, without rounding or dig back, and hold the position.
3 min legs raids. Lie on your back, legs lifted, bent at 90 °, hands at the temples and take off the ground head, shoulders and upper back. Without arching the back, down the heels until they are a few centimeters from the ground. Then return to the starting position.
1 min ab contractions. Standing or sitting, back straight, tense your stomach, emphasizing the area between the pubic bone and the navel. Release and repeat. Crossovers. Place a broom between two chairs and step over it from right to left and left to right, legs bent.
1 min jumping jack. Standing jump successively arms and legs spread and arms and legs tight without stopping.
Lower body exercises:
1 min walk there.
1 min jumping jack. Standing jump successively arms and legs spread and arms and legs tight without stopping.
1 min side jumps. Feet together or slightly apart, jump from left to right and from right to left.
1 min walk there.
1 min jumping jack. Standing jump away alternately arms and legs, then arms and legs tight, without stopping.
1 min jumps in the air. Feet together or slightly apart, jump as high as possible. To do 20 times.
1 min of leg curls. Stand with your back straight, arms extended horizontally in front of you, feet apart to shoulder width, bend your knees to slowly lower buttocks as if you wanted to sit. Keep the torso upright throughout the exercise. Stop when your thighs are almost parallel to the floor, hold the position for a few seconds, then ascend slowly.
1 min walk there.
cardio exercises:
1 min walk there.
1 min jumping jack. Standing jump away alternately arms and legs, then arms and legs tight, without stopping.
1 min squats. Stand with your back straight, arms straight, feet apart to shoulder width, bend your knees to slowly lower buttocks as if you wanted to sit. Stop when your thighs are almost parallel to the floor, hold the position for a few seconds, then reassemble.
1 min jumps in the air. Feet together or slightly apart, jump as high as possible. To do 20 times.
4 min walk power. Walk 1 min rapid speed and then 1 min at normal speed, 2 times. On or not, according to your possibilities.
back exercises:
2 min self-stretching. Sit on a stool, his back against a wall. Stretch the back inhaling through the nose, as if you were to withstand the weight of an object placed on your head. Exhale through your mouth, taking in the belly as if to touch navel and spine. Repeat 10 times.
3 min lumbar extensions. Lie on your stomach, legs straight, hands on his forehead. Raise your upper body and legs of 10 to 15 cm. Hold for 10 seconds and back down. Collect 30 seconds before starting again.
1 min winding of the column. Lie on your back, place your arms along the body, legs bent to the maximum, thighs against the chest. Wrap gradually spine by lifting the lower back (as a back somersault) to bring the knees from side of the head. Hold 30-45 sec and return.
2 min round back. Lie on your back, one knee in each hand and chin tucked. Inhale still. Upon expiration, your knees closer to your chest. Inhale again handing knees position. Repeat 5 times.
Exercises slim waist and Strength:
2 min of balance. Knees, back straight and arms along the body, a 75cl bottle in each hand down the right hand along the thigh to the knee without arching and reassemble. Do the same on the other side. Repeat 25 times on each side.
2 min elbow-knee. Standing with arms at your sides, feet width apart basin. Place your left hand at the waist and attach the eye a point far ahead. Walk down the right elbow while riding the left knee diagonally to the touch, and return to the starting position. 3 sets of 10 on each side.
1 min Brazilian movement. Stand up, stand straight and bend your knees slightly. abs tight and back straight, lean, smooth, your pelvis forward by contracting the glutes strong pressure for a second, then bring it back and repeat 20 to 30 times.
3 min boxing. Stand with legs slightly bent, back straight and abdomen contracted, give punched you before crossing quickly: right fist to left and left to right. Realize the non-stop movement for 1 min 15, rest 30 seconds, then repeat 1 min 15.