Indoor Monsoon Exercise

Ultra -a-kind Indoor Workout - Workout is effective . If you workout at home will be more beneficial . You will be carrying a gym bag in the rain , do not have to wait to use equipment nor have to worry about traffic ... Follow the plan and then the Vrkatt fit to be in this season . Telling Workout Plan Fitness Instructor Namita Jain of Mumbai .

Create rule

1. Create Dinancharya part of your workout . You will forget some excuse to do otherwise .

2 . Exercise does not have to wear jeans or rubber sleeper right . Workout Wear comfortable shoes jogging with Ware during the workout session lacked focus .

3 . Other household members know that this is the time of your workout . Failure to do housework workout start time . Make it a rule that you just will notice that time will look good that will own and .

4 . In a telephone answering machine

Put .

5 . Find your favorite music .

6 . Maintain a diary and make a note in your daily weight and size of the West , the month-long workout to gain insight into what the result was .

Home Strength Workout

Warm - up : warm themselves by a stroll or a brisk walk - up .

How often do

Do three times a week or every other day .

Home Props

500 grams or Dnbls may also take 2 bottles of water , 1 chair , 1 bath mat and towels

1. Bent Over Row

Water bottle upright in both hands to hold . Hips bend light backwards, towards the front . Keep your elbows in position such as bending light are holding handlebar . Then your shoulder blades while on hold and lift hands pressed . Then bring it down . To set this 12-16 times .

2 . West bend

Be upright and hold the water bottle in his hands . Once the bend to the left . Then bend to the right . Repeat this 12-16 times .

3 . Leg Extension

Sit on the chair . Abs by pulling the inner side of the left leg stretched out in front of hip- ses. Wait 2 seconds . Then do the same with the other leg action . Do two sets of 12-16 times with each leg . 4 . Chair dips

Go back to the chair and stand . Then pressed his hands to push himself backwards . As if you were in a preliminary stage . Repeat this 12-16 times . 5 . Wall Sit

Paste your back to the wall . Then slowly angle of 90 degrees Bend your knees and sit adjacent to the wall . Imagine that you are sitting on a chair . Stay in this position for 30-50 seconds . Then return to normal .

6 . Wall Press - ups

Go and stand facing the wall . Keep your hands on the wall . Bend your elbows and try to get close to the chest wall . Then come to the first stage . Repeat this action 12-16 times .

7 . Chest Flies

Lie on a mat or carpet . Hold water bottle in hand . Chest , arms stretched above the elbows bend light . Bring your hands in front of chest . Then extend both arms until your elbows parallel to shoulders should not have come . Now slowly - slowly again come to the event . Repeat this action 12-16 times .

8 . Krnches

Lie on your back with knees bent at a 90 degree angle pops up , press your lower back on the mat . Keep your hands and head to head under his chin , taking Stane Try chests . Feel the stretch in abs . 'm Slowly again come to the event . Repeat this action 12-16 times .

9 . Leg Stretch

Lie on a mat or carpet . Raise your right leg without bending the knee . To trap the foot bath towels towels at both ends of the legs, his hands holding the light - light drag. Keep knees straight . Stay in this position for 10-30 seconds . Do the same with the other leg action again .

10 . Stretch Arm

Be upright . Keep elbows bent, extend your right hand behind the head . Bath towels and hold one end in your right hand . Place your left hand on the back turning back now . Hold one end of towels left hand now . Be careful not to loose hold towels . Feel the stretch on both arms and back . Wait 10-30 seconds . Then it changed hands to action .

Indoor Cardio - Workout

1. March jogging or to the same place .

2 . CAI is the best way to burn Skiping Lri . It may take 10-15 minutes . If you have knee or back pain problem but not Skiping . So what are we , the home side made ​​a CART Home Gym and Body Tone - up . 7- Day Workout Plan

Monday : Strength Workout

Tuesday : Cardio Workout

Wednesday : Strength Workout

Thursday : Cardio Workout

Friday Strength Workout

Saturday: Cardio Workout

Sunday : Rest