0 maintain a healthy body with ten minutes

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let's keep our bodies to stay healthy . This time I will share tips on healthy with ten minutes , senggangkan time to exercise 10 minutes in between your routines . Enough 3 times a week , is not easy.

Take a minimum rest period between each set of movements . After all moves are done , drink enough water and repeat all movement twice .

Chair dips

Sit on the edge of a sturdy chair , with both hands on the position of the side hip . Slide your butt away from the front to the seat . Bend your elbows to 90 degrees , then push your body back up until your elbows straight . Spine should always be close to the edge of the chair . Repeat as many as 10-12 reps .

Chair squats

Stand in front of the chair , with your feet hip-width apart and toes facing straight ahead . Lean your upper body slightly , then bend your knees until your butt touches the seat ( do not sit down ! ) , As well as back up . While doing the movement , the weight rests on the heel and take care not to tip toe past the knee . Do as much as 10-12 reps .

butterfly abs

Telentanglah on the mat and join the soles of your feet . Open your knees outward . Put your hands behind your head , with elbows facing out . Tighten your stomach , lift your chest and shoulders , then back to the starting position , Do as much as 10-12 reps .

oblique crunches

 on the mat , with your knees bent . Put your left ankle over your right knee and your right hand behind your head . Lift your right shoulder up to your right elbow touches your left knee , then returned to its original position . Perform up to 10-12 reps , and repeat for the opposite side .

Modified push - ups

 on the mat , with the rest on both knees and hands . Slide arms to the side until the position is wider than the chest . Head , neck, back , and buttocks should be in a straight position . Tighten your stomach , bend your elbows to lower chest to almost touch the floor . After that , push it up . Do as much as 10-12 reps .

Standing hip extension

Stand with feet hip-width apart . Move the weight to the right foot , then lift your left leg toward the back and move it up and down while tightening your buttocks . You may be holding on to a chair for balance . Perform 12-15 reps , then repeat with the other leg .

Step - ups

Place the right foot on the step or stepdeck . Lift your left leg to stand upright on the stairs or stepdeck , then lower your left leg as far as 30 cm to the rear , followed by the right foot , so you are standing on the floor . Perform 12 reps with as many bodies remain upright , and repeat a series of movements to the other side . Along with the increase in power , do this movement while holding the load / dumbbells .