Three exercises pose, facilitates your daily fitness

Push-up exercise

Practice areas: arm, chest, shoulders, triceps

Bend lie in fitness blanket, arm is slightly better than shoulder width apart, hands on either side to down on the shoulder.

To toe and hands as the fulcrum, slowly move your body up, until the arm and lower arm to 90 degrees, the body is parallel with the ground, keeping the position 1 seconds, relax, go back to the start position. Rest for 2 seconds, and then to toe and hands as a fulcrum to hold up the body, this time fully straighten the arms. Completion of the two actions to 1 group, every exercise complete 6 ~ 10 groups.

Back stretching exercise

Practice areas: back, stomach

Bend and sprawling on the ball, the chest and stomach are on the ball.

Arm to bend and head in one line, his hands raised at the back of her head, legs close together, straighten, toe touching the ground. To stomach and thigh roots as fulcrum, slowly up straight, until back no longer backward bending, maintaining posture 2 seconds, then relax, repetitive movements 10 times. To do this action when it is necessary to pay attention to the balance, if complete comparison difficult, it can double pedal at a fixed object to practice on.

Back body lift ball exercise

Practice areas: back, triceps, stomach

Feet, legs apart and shoulder width, upper body lying in a handle of the big Chair and arm extension, hands a 4 ~ 10-pound medicine ball, held above the head.

Bypassing the head, slowly lower the medicine ball until arm parallel to the ground. Maintain position for 3 seconds, then the medicine ball lift to the top of the head, repetitive movements of 10 to 12 times. Note the arm to straighten.

(Practice editing: Tran Hung Wong)