30 -minute exercise burns the whole body, the effect is evident after 1 month

#melanoma

Want to lose weight quickly and effectively, in addition to diet, women should exercise.However, some women have a tight time fund, which is difficult to arrange work to practice.Thankfully, women only need to spend about 30 minutes a day, can burn excess fat, collapse in shape.Here areSimple exercises, taking place for half an hour at home.Women will not need the gym, nor does it take too much time and still have the strength to have the body as desired.

Exercise series 1

1. Squat

- Start with a slightly wider leg posture, lowering your hips as if you were sitting on the chair.Keep your back straight and open your chest when you squat.

- Take the heel as a fulcrum and stand up, and tighten your buttocks.

- You repeat this action 15 rounds, use a pair of weights of 3 - 5kg.

2. Lunge step back

- Start with a standing posture, closed legs.Then you step back, forming a lunge position (sagging legs).

- Each leg should form a 90 degree angle.Your back knee should still hover on the ground when sagging.

- Stand up with the front heel as a fulcrum.

- You perform this movement with 15 rounds on each leg, using a weight of 3 - 5kg.

3. Squat from side to side

- Start with a slightly expanded leg position.

- Lower your hips as if you were sitting on a chair.

- Don't forget to open your chest when you squat.Then take the heel as a fulcrum to stand up, and step to the right.

- Squat again, stood up, and stepped to the left.

- Episode 10 for each side.

- Take 60 seconds and re -perform exercises 3 movements over 3 times.

Exercise series 2

1. Lift your arm + bend the elbows

- Two hands holding weights 3 - 5kg.Lift the weight as high as the shoulder, the elbows folded angle of 90 degrees, the shoulder muscle.

- Gently relax and then perform the elbow, bring the weight towards the shoulders, squeeze the muscles.

- Relax your hands and then do it with the other side, each side of 10 rounds.

2. Pull the weight

- Start with the posture of a kneeling on the bench, another stretched leg, to support your body weight.Open your chest and hold your back straight.

- Keep the weight by hand on the same side as the stretched leg.Pull the barbell up to the body, tighten the back muscles.

- Relax and repeat, then move to the opposite side.

- Each party performs 15 rounds with a weight of about 3 - 5kg.

3. Anti -push

- Put your arm on a chair, your arms widen your shoulders.Rotate your hands to the outside, this makes it more convenient to push.

- Keep your body always in a straight line, lower your upper body, then push back to the old position.

- Tighten your abdominal muscles during the pushing process.

- Repeat this action 8 rounds.

Exercise series 3

1. Plank

Support your body with your forearm and legs, the whole body forms a straight line.Do not raise your hips too high or too low.Hold posturePlankWithin 30 seconds.