* Exercise of the house:
- Stand in a straighter position with carrying the weight of iron in each hand in front of the body the upper hand chest area.
- Direction Enough hands inside.
- Raising the knee right leg to the same height as the pelvis.
- Tightening the abdominal muscles with lifting the chest and relax your shoulders.
- To maintain the integrity of the left foot.
- D right foot to the side one step with bending the knee so that the knee and the foot on one line and their direction to the outside of the body.
- Drape the upper part of the body right hand man while maintaining the integrity of the back with constipation heaviness railway both hands in front of the right ankle.
- Withdrawal of the right foot and lifted to the level of the pelvis again like the beginning of the exercise.
- Repeat the same exercise with the left foot.
* Important Instructions:
- This exercise works = to strengthen the upper part of the basin, inner thigh, quadriceps, hamstring muscle, buttocks, back, shoulder, biceps and abdominal muscles.
- The advanced stages of performing this exercise = Foot stand straight on a folded bath towel.
- Exercise = groups two sets.
- Repetition in each group = 12-15 times.
- Rest periods between each group = 45 -60 seconds.
- User weight initially = (5 - 8 pounds).
- Do not forget to drink water when you exercise.
- Stand in a straighter position with carrying the weight of iron in each hand in front of the body the upper hand chest area.
- Direction Enough hands inside.
- Raising the knee right leg to the same height as the pelvis.
- Tightening the abdominal muscles with lifting the chest and relax your shoulders.
- To maintain the integrity of the left foot.
- D right foot to the side one step with bending the knee so that the knee and the foot on one line and their direction to the outside of the body.
- Drape the upper part of the body right hand man while maintaining the integrity of the back with constipation heaviness railway both hands in front of the right ankle.
- Withdrawal of the right foot and lifted to the level of the pelvis again like the beginning of the exercise.
- Repeat the same exercise with the left foot.
* Important Instructions:
- This exercise works = to strengthen the upper part of the basin, inner thigh, quadriceps, hamstring muscle, buttocks, back, shoulder, biceps and abdominal muscles.
- The advanced stages of performing this exercise = Foot stand straight on a folded bath towel.
- Exercise = groups two sets.
- Repetition in each group = 12-15 times.
- Rest periods between each group = 45 -60 seconds.
- User weight initially = (5 - 8 pounds).
- Do not forget to drink water when you exercise.
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