The Christmas is gone and I think we ate a lot. The roasted chicken/beef/prok, the salads, the potato/rice, the cookies, the grandmother's pie and gingerbread ,these meals contains a lot of calories. Therefore this is the time when you get fit. If the last day very important for you then get ready with me ! :)
My promise for the new year I lose weight some kilogram. So lets start with some "warm-up" and preparation exercises. Repeat 3 round all exercises !
I. Legs
Single-Leg Squat
1.Stand on your right leg, with your left knee bent.
2.Lower your body as far as possible with good control. Keep your
right knee in line with your toes as you lower. Repeat sets on both
sides, about 10 or 20 reps as you feel.
Pistol squat
1.Stand holding your arms straight out in front of your body at shoulder level, parallel to the floor. Raise your right leg off the floor, and hold it there.
2.Push your hips back and lower your body as far as you can.Pause, then push your body back to the starting position. Repeat sets on both sides about 10 or 20 reps as you feel
1. Hold a pair of dumbbells at arm’s length next to your sides, your palms facing each other. Stagger your stance, your left foot in front of your right.
2. Slowly lower your body as far as you can. Pause, then push yourself back up to the starting position as quickly as you can. Repeat the move with your right foot in front of your left. That’s one rep. Repeat sets on both sides, about 10 or 20 reps as you feel.
II. Butt
Single Leg Romanian Deadlifts
Stand up tall with a dumbbell/kettlebell in your right hand. With a slight bend in your left knee, maintain your balance, kick out your right leg, and slowly lean forward until your torso is parallel with the floor all of the pressure should sit behind your left hamstring and butt cheek.
Repeat sets on both sides, about 10 or 20 reps as you feel.
1.Start on all fours, with your hands directly under your shoulders and your knees directly under your hips.
Keep your right knee at a 90-degree angle as you slowly raise your leg behind you until your thigh is almost parallel to the floor. Pulse your flexed foot toward the ceiling by squeezing your glutes.
2.Your back should remain perfectly still in a neutral spine. The motion should be small and controlled with the muscle doing the work and not momentum. Repeat sets on both sides, about 10 or 20 reps as you feel.
Easy push-up
1.Place hands on the floor, slightly wider than shoulder width apart, and knees directly under hips. Cross your ankles and lift them off the floor.
2.Draw your navel in and contract your glutes. Keeping a flat back, slowly lower your body toward the ground.
3. Push back up to starting position. Do 10 reps
Triceps dip on chair
A relatively tougher exercise, this requires you to take support of your chair and bring your body up and down with your face forward and hands placed backwards on the chair. Do check out YouTube videos of this exercise as it may lead to injury if you do it incorrectly. Do 10 reps
