Forgotten areas in fitness programs

Forgotten areas in fitness programs

The chest, back and middle..are among the areas that women neglect and forgotten in fitness programs..Therefore, you need some exercises to strengthen them..3 exercises a day are enough for you that take only a few minutes, says Dr. Farouk Omar, a consultant in therapeutic medicine.


[1] Strengthening the back muscles:


Standby mode:

Stand in your place with the legs slightly open and turn the middle to the right side while suctioning the abdominal muscle inward and raising the arms above the head with the elbows bent.. and resting the left hand on the right elbow.


Movement:

Take a deep breath. Move your middle to the left side with the intertwining of the hands on top of the head, and keep the position fixed for 5 seconds.. Return your body to the ready position and repeat the exercise 20 consecutive times.


Tip:

When returning to the prepared position, lean your body slightly forward to tighten and strengthen the back muscle.


[2] Chest muscle tightening:


Standby mode:

Stand in your place with the legs slightly open, straightening the back and tightening the abdominal muscles well.. Lift your chin up and direct your eyes forward, and make sure the palms of the hands are intertwined with the fingers and elbows bent.


Movement:

Rotate your waist to the right while taking a deep breath.. Return to the ready position, then repeat the exercise in the direction of the north, then return to the ready position again. Repeat the exercise 20 times, left and right.


Tip:

It is preferable to hold a tennis ball in your hands and press it during exercise to further strengthen the muscles of the chest, arms and shoulders.


[3] Center agility:


Standby mode:

Stand in place with the legs slightly open and the back straightened while the abdominal muscle is pulled inward, tilt your chest forward with focus looking forward and bend the elbows fixed behind the head.


Movement:

Rotate your body to the left while breathing in my uncle, then return to the standby position. Repeat the exercise on the right side with slow deep breaths. Repeat the exercise 20 times for each side.


Tip:

When keeping the position of the body in the prepared position, lean your waist to the right and then to the left, taking care to straighten the back to tighten the middle muscle to the maximum degree. 

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