Exercises for Body part target: Arms, chest, shoulders

Step 1
Starting Position: Reaching a position of the hands and knees (quadruped) on the mat with hands directly under the shoulders; fingers forward, or slightly inward and knees under hips. ? Engage your abs and pull your shoulder blades down the back.

 2nd step
Reaching a leg and away, followed by the other leg, and will return to the table. Keep your abs / core committed to keeping the torso. Your head should be aligned with the spine. His feet are together with fingers folded under the heels and reaching toward the wall behind you.

 step 3
downswing: Slowly bend your elbows, lowering your body toward the floor. Keep rigid torso and head aligned with the spine. Do not let your lower back or chest or fall from her hips to walk up. Involve your butt (gluteus) and (quadriceps) muscles of the thigh to help maintain stability and a rigid body. Try to lower yourself until your chest or chin touch the mat or on the floor. Elbows should be close to the sides of your body or be allowed to flare slightly.

 step 4
Phase: Press through his arms, straighten elbows. Keep rigid torso and head aligned with the spine. Imagine pushing the floor away from you. Do not let your lower back sag or hips when walking up.step 5Another position is to keep the fingers forward and elbows close to your sides during the recession. This shifts the focus from the chest muscles and triceps can reduce tension in the shoulder joint.
Push through the outer surface and the heel of the palm offer greater strength in his press and stability of your shoulders.

home fitness exercices

Step 1
Starting position: Lie face down on a mat or on the floor with your legs straight behind you. His fingers point toward the wall behind you. Extend your arms overhead with palms facing each other.Relax your neck and head aligned with the spine.
2nd step
upswing: Exhale. Deepen the abdominal muscles and core to stabilize the spine and slowly and firmly to achieve both legs away from your torso up to a few inches from the floor mounted. At the same time the two arms are floating a few inches off the ground. Keep both legs and right arm and allow rotation in the arms, legs, shoulders or pelvis. Its head is aligned with the spine. Do not allow your head to lift or bend toward the ground. Do not let the back arch. Hold this position briefly.
 step 3
downswing: inhale and slowly lower your legs and arms to their starting position without any movement in the lower back or hips.