First and foremost you should warm-well and some warming up exercises
Warm exercises:
Shoulders and chest (to the right) simpler your arms straight in front of you are, then Arfhma head inclusive palms of your hands together, and then beyond your arms about each other, so Tbsthma you sideways on a straight line. The time it takes to implement this exercise: 3 seconds. Repeat the implementation of the exercise 15 times.
Trunk (right click) Stand straight and distanced between your feet is 450 mm (18 inches), fold the top section of your body at the waist to the left, and slide your right hand along the trail to the bottom of the knee, straighten up after that, and then do pagan oblique but left-aligned . The time it takes to implement this exercise 4 seconds. Repeat the implementation of this exercise 20 times.
Head and neck (to the right), turn your head slowly complete cycle to Oya neck, so raise your head in the last session of the top, and down to the ground in front of you to the bottom. The time it takes to implement this exercise: 3 seconds. Repeat the implementation of this exercise 5 times.
LEGS and trunk: (to the right) Stand straight and lean forward at the waist, and lift one of the legs to touch your knee your face, and then straighten up. Repeat this exercise other leg. The time it takes to implement this exercise: 4 seconds. Repeat the implementation of this exercise 10 times. (Bottom): the simplest arms aside and separated between the little feet. Attributed arms and the upper part of your body toward the right, then to the left. The time it takes to implement this exercise: two seconds. Repeat the implementation of this exercise 20 times.
Move your arms and shoulders with weights: Lie on your back on a hard surface and you grab Dick weights equal weight, lift your hands together over your head with keep them Mstakimtin, down your arms slowly to Earth Tlamsa. The time it takes to implement this exercise: two seconds. Repeat the implementation of this exercise 15 times.
Exercise bike (down): The bicycle own fixed exercise physical machine is very useful for fitness exercises practiced in all weather conditions, compare your performance every day with your performance on the day before, and I aim to achieve improved steadily each week, Justice braking mechanism in the bike with the gradual improvement of the level of physical fitness.