SUMMER BODY WORKOUT PLAN – GET IN SHAPE EASILY A HOME
lose weight weight and get in shape fast with this compound exercises
No. 1 Squat and jump:
Stand with feet shoulder-width apart. Squat down, keeping knees behind toes, and put your hands on the ground. Kick your feet back to come into push-up position with arms straight, then bend elbows to lower your chest toward the ground.
Straighten your arms as you jump forward again into squat position, then push off your feet and leap as high as you can with arms reaching toward the sky. Land softly with knees slightly bent. Repeat sequence for 1 minute.
No. 2 Mountain climber
Get into push-up position with arms straight and hands directly under shoulders. Walk feet forward, staggering them so your right knee is bent under your chest while your left foot is behind you with knee slightly bent.
Pushing powerfully into your legs, switch your foot positions, bringing the left knee in and extending the right leg. Continue alternating for 1 minute.
No. 3 Toe-touch kick
Stand with feet shoulder-width apart and hands reaching overhead; intertwine your fingers. Do a high forward kick with your right leg, bringing your hands down to meet your toes. Repeat with the left leg. Continue alternating for 1 minute
No. 4 Shadowbox
Stand with feet shoulder-width apart. Make fists and bend elbows to bring hands up into fighter position in front of your face, keeping elbows close to body. Alternating arms, punch straight out in front of you, then curve up, then hit low; next, try a hook punch, curving around to the side.
Mix it up—and keep moving! Move your head and shoulders back and forth as if dodging punches. Keep your knees bent and shift your weight back and forth as you bounce on the bottoms of your feet. Continue for 1 minute.
No. 5 Squat
Stand with feet shoulder-width apart, toes facing forward, and hands gently cupping the sides of your head or up near your shoulders. With weight on heels, slowly bend knees and push hips back to lower into a squat; push your chest out slightly to counterbalance the heavy load on your heels.
When knees reach 90 degrees (keep them behind your toes), push back up through your heels to starting position. Do 12 reps.
शमर्म शरीर कार्यवाही योजना – आकार में आओ
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