Legs Exercises : step 2 : Barbell squat

 This is Advance Step from Beginner Step

Back Squat/Barbell Squat

Main Muscle: Thighs, Glutes

Other Muscle: Lower back, Abdominals, Calfs

      1.  Place a bar with a comfortable weight on your upper back. Keep your back straight and your head looking forward. Keep your feet shoulder – width apart.

      2. Lower your hips, until your upper legs are parallel to the floor. Push back up and repeat

Recommend : this step can help you to jump higher for basketball player

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Legs Exercises : step 1 : Beginner squat

for Beginner or women that want to have beautiful legs

Beginner squat

Main Muscle: Quadriceps

Other Muscle: Calves

     1. Hold two dumbbells aside your body. Place your feet at shoulder width apart. Pull your shoulder blades back.

      2. Slowly bend your knees and lower your body. Hold when your thighs are parallel to the floor and return.

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Chest Exercises : step 1 : around the worlds

 Around the worlds

Main Muscle: Chest
Other Muscle: shoulders

1. Grab two dumbbells and lay on a bench. Hold the dumbbells face up towards the celling on your upper thighs while keeping your elbows slightly bent.

2. Move the barbells around as if you are drawing an angel in the snow. Let the dumbell touch each other behind your head.


Recommend: 15times/set and 3set/day for beginner or you do it harder

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Ab exercises : step 4 : flat bench lying raise

Step 4 can help you to decrease your fat from your abdomen

      

Flat Bench Lying Raise

Main Muscle : Abdominals

1. For exercising your lower abs : Lie flat on the floor or on a bench with your legs straigten. Position your hands under your butt with your palms down. Keep your legs straight and your knee locked

2.Raise your feet as vertically as possible. Return to start position but try not to touch the floor again. Place a light weight between your feet if you can.


Recommend : this step if you do it everday you can keep beutiful body ......

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Starting Workout Routines: For Women Who Don’t Normally Exercise

If you’ve decided to get fit in the new year then it’s important to know that not all workout routines for women are created equal. We all start at different fitness levels, so if you don’t normally exercise then you may find it harder to get into new routines. For the sake of your health and your motivation, follow these tips to make sure you go about things the right way.
Checking With Your Doctor
This isn’t always essential, but it could be a good idea to check with your doctor if you haven’t exercised in a long time. This is especially important if you have a chronic health condition or any symptoms that may interfere with physical activity.
Even if you are healthy, going for a physical assessment can help you know what level you’re at, and boost your determination to get started. Knowing how fit (or unfit!) you are before you start can be great motivation to continue, and a measure for your future success.
Getting The Right Workout Gear
If you’re about to start doing workout routines for women then you’re going to want to make sure you have comfortable clothing to work out in. There’s no need to spend a fortune, but you need to make sure that what you do have allows you to move freely. It’s especially important to invest in a good sports bra to protect the breasts, and some good training shoes that will help you to avoid problems with your joints and back.
How To Fit Exercise Into Your Daily Routine
Workout routines for women who don’t exercise may seem to take up a lot of time – time that you may not have – but the truth is that just about anyone can fit the exercise they need into their daily routine. All you need to do is make sure you get some aerobic activity for at least 10 minutes at a time, preferably a few times a day. This could even include walking to the store, climbing stairs, or doing the gardening.
Pushing Through The Obstacles
If you don’t normally exercise, then starting new workout routines can often present new challenges. For a start, you’ll find that exercise quickly tires you out. That’s ok – it’s better to exercise for short periods of time (maybe 10 minutes) and do it consistently until you build up. You may also find that your muscles ache, so compensate for this by working out different muscles every day and taking a couple of days off each week. Remember – if you start to feel any serious symptoms it’s important to see a doctor.

Workout routines for women who don’t normally exercise will be a challenge, but you can be flexible. Do what you need to do to keep yourself motivated. Every day you’ll find that you can push yourself a little further, and the rewards will soon start to outweigh the pain.

.If you want to change your body .you should start your workout for it now. 

        ARE YOU READY ?  

    EXERCISES FOR YOUR
 BODY AND YOUR HEALTHY

              LET'S GO!!!!!

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