With the help of these simple movement ,increase your elasticity and reveal your muscles

 

*Mobility

Do these movements 3 tour for heating.At the end of every tour, do jumping jack for 30 seconds in order to increase your pulse

-Sumo squat strectch


Open your feet as much as your shoulders.Do a deep squat.After you descend, put your elbows into your knees.By pushing your knees by your elbows, open your pelvic floor.Stop in that way 3 seconds,then stand up.This is one time.Do.it 10 times.

-Vertical Dumbbell Strict Press


By clutching underside of dumbbell hold it onto your shoulders.Stop for a second,then descend forn2 second.This is one time.Do it 5 times for each arm

*Strength
Do these movements 4 tour.With the help of fronts squat movement you will train your legs and with the help.of single arm.Arnold press movement you will train your shoulders and centre part

-Dumbbell Front Squat


Take the dumbbells and hold them onto your shoulders.Do squat.By descending for 3 seconds ensure that your hips are below your knees and turn back again the first position.This is one time. Do it 8-10 times

-Single-Arm Arnold Press


Hold one dumbbell onto your shoulder.Your palm should face you.While lifting weights, rotate your wrist 180°.By descending the weights for 3 seconds, turn back again the first position.This is 1 time.Do it 6-8 times for your 2 arms

*Standard Movement

Do it 2 repetitions for 2 movements and in every tour increase your number 2 by 2 (2,4,6 etc.)Do tour as many as you do in 10 minutes.Then check your score from scoreboard at the bottom of the page.

-Dumbbell Thrister


Hold the dumbbell onto your shoulder .Ensure that your palms face each other.Descend until your hips is below your knees.Stand up and push dumbbells on your head.By descending weight approach your shoulders

-Dumbbell-Facing Burpee


Put 2 dumbbells onto floor and take opposite of them.Do 1 burpee.Then leap over dumbbells and turn your face to the dumbbels.Do it once

Scoreboard in 10 minutes,how many tours do you finish?
□ 7 tours (good start) □7-8 tours( successful) □ 8 tours(superstar)


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