4 exercises to strengthen the legs and hips

Exercise 1:
Bend and stretch.
From the off position, bend down.
-Rest your hands on the floor at an approximate distance of one meter forward. -Straighten your legs to lift the hips.
-Lift one leg, extending upward and backward. Avoid twisting the knee.
-Repeat with other leg.

Exercise 2:
Up and down like a top.
-Stand with feet together and hands at the waist.
-Turn your hips to one side and go down twisting like a top. Enough to sit down.
"Be careful not to injure their knees.
"Without help with hands, ascend turning in the opposite direction to that used to descend. You can also use the image of a screw to be unscrewed. "Repeat several times, to one side to another, up and down very slowly.

Exercise 3:
Kneel and project.
Assuming a kneeling position. Then lean forward and place your hands on the floor.
-Lift the chin and look up to the horizon and far away.

-Extend and lift one leg backwards, not exceeding the height of the back for not forcing the lower back. Repeat several times with each leg.

Exercise 4:
Stretch to the side.
-Start by lying on the side of his body.
-Support on the ground the outside of one leg, and forearm and elbow on the same side.
-Double leg resting on the ground back up to the knee and lift your top leg up sideways in the plane of his chest.
-Repeat several times, extending the right leg is raised. Then switch sides and repeat the full year.

How to make weights to train muscles?

A way to build weights at home is filling disposable bottles with water and sand, these they can serve as cuff links. Your approximate weight is from two to three pounds.
To exercise the forearms you can use a weight tied to a chord that, of the other end it is subject to a broom stick. In a similar movement to the one that you/they have those I-yos, the stick spools the extension of the sensible one and then the loose one little by little.
To make a bar, you are needed of two blank jars of paint. To these vessels you those full with cement crossing them for an iron tube.
Also in the frame of the gates of the room, you can arrange a tube subject to the two sides, to carry out flexions.

The heating to begin the financial year

According to the personal trainer of the gym Exer Zone, Juan Carlos Ordoñez, to carry out homemade financial years is also necessary a previous heating to the daily session.
You can opt for a walk of 20 minutes that allow the relajamiento of the body and a bigger concentration in the financial years to relizarse.

Session of 10 minutes for biceps and triceps

For Biceps, you are recommended to attach the shoulder to the wall of the room. You take the homemade macuerna and you extend down the arm, then it takes it to him toward the chest in three series from 10 to 15 repetitions for beginners.
For triceps, you can use the edge of the bed like support while the checks are together in the floor. You get up the hips but concentrating the strength on the arms.

To carry out chest financial years and to give you strength

You can make a daily session of chest flexions, of 5 minutes. When you restrain the financial year and you want it to him to return more complicated a support drawer is used to raise the legs. This offers more strength to the session, making it more actual.

Hard Abdominal, flat and marked

To end the session, it can be carried out four series of 15 short repetitions, for those who begin to strengthen your body. (GB)

Shoulder financial years to shine it to plenum

you can hang up yourself of an iron that xD doesn't fall
and that you are right, hung up opening the arms at a distance bigger than the shoulders
another financial year with the same iron or gate or what are, is to make the same thing but grabbing the iron to the height of the shoulders...