Best exercises to train your core

Best exercises to train your core

3. Mountain Climber

Starting the position by getting into the top of the push-up position, keep your back in a straight line, bring your left knee toward your chest, then quickly bring it back to the starting position. Now, bring your right knee towards your chest and quickly return to starting position. As you’ve mastered the movement, alternating legs quickly as if you were running with your hands placing on the ground. To increase pressure on your abdominal muscles, placing the palms of your hands on sliding discs such as Valslides, paper plates, weight plates and the like.

4. Cocoon

Starting the position by lying on your back on the floor with legs widely extended and your heels touch the floor while stressing your arms straight above your head and your hands touch the floor. Slowly bend both legs while bring your knees to your chest at the same time wrapping your arms around your knees. Then, release your knees, your legs and extend arms, putting your heels back to the ground. To increase the difficulty, always keep your heels off the ground throughout the practice.

5. Oblique Crunch

Starting the position by lying on your back on the floor and keeping your legs bent in the air at a 90-degree angle while placing your hands behind your head with your elbows flared out to each side. Stimulating twist your torso to move your left shoulder toward your right thigh until your upper back is off the floor and your left elbow is close to or touching your right knee. Lower yourself gradually back down to the starting position. Repeat the movement by rotating your right shoulder toward your left knee. Alternate reps between your right and left sides. This is different from a bicycle crunch or air bike, where you keep your legs moving above the ground the entire time. Instead, as soon as your elbow and knee touch, back to the starting position before switching sides for the next rep. For a more intense exercise, kick one leg out straight while bringing your elbow to meet the other.

5 yoga exercises to help the body slim and beautiful

5 yoga exercises to help the body slim and beautiful

Yoga is a sport with many health benefits, for women, this sport also helps to increase the natural beauty, the body becomes slimmer. Just be patient with these 5 simple exercises below that will help you accomplish that.

1. Bend forward

With this posture, the 2nd round is strongly impacted to help you eliminate the excess fat accumulated in the hip.

Step 1: Two feet wide open with two feet, hands clasped from behind behind and put high to head.

Step 2: Slowly bend forward so that the face almost touches the floor, simultaneously combine to take a deep breath and hold the breath for a few seconds and then return to the original position.

2. Cross your fists

This posture directly affects the thigh muscles to help the legs are straight and firm. At the same time, this movement also helps blood flow to the brain more easily, relieve fatigue.

Step 1: Posture of standing with legs at shoulder, leaning, hands on floor, buttocks protruding.

Step 2: Take a deep breath and bring your right hand around to grab the left ankle.

3. Against the opposite leg

The benefit of this posture is that it helps to open blood vessels from the legs to the brain, directly affecting the thigh muscles and hips to help slim body.

Step 1: Lie down on your back with your hands on your sides

Step 2: Slowly bring your legs straight up. Combine deep breathing and hold the position for a few seconds and then return to the original position.

4. Stretching like fish swimming style

This position helps to clear blood vessels from the brain to the spinal cord, directly affecting the back, chest and thigh muscles.

Step 1: Lying on your stomach, with your legs straight back.

Step 2: Hands with the body along with breathing and lifting the chest up. Breathe out and return to the original position. Perform 5-6 beats.

5. Twist your body

This posture directly affects the group with thighs, waist and chest helps body develop more evenly.

Step 1: Stand straight, legs close together, hands clasped in front of chest.

Step 2: Slowly slouch, then lean to the left in combination with a deep breath, hold this position for a few seconds, then switch sides. Perform 4 times each side during a workout.