With these exercise you'll reduce the risk of injury and to get to elevate the body temperature so that the muscles do not injure. This workout consists of multiple exercises each one what we will do, for a few seconds and we will have a single series.

This warm-up routine first we separate the legs well bent arms brothers-in-law and knees and turn the shoulders but always maintaining a good spiral for about 30 seconds. then straight to move the head, bend a little, and turn gently.

Another exercise is to rotate the hands so forth, circular in shape then do it in such a straight way, every one for 30 second until you get it, you stretch an arm four times to work the part of the hips.

And to work the legs or stimulate some muscle in the legs, we can put it right and sincronizarda lift the leg, holding your arms to the front in the form of L. you can Also do it in a circular shape to remember to use a 30 second minimum is just warming up. After you finish this list for training before going to exercise whenever they go to train uses or warms your body in a way that will help you to avoid injuries and any discomfort in your body.

Deporlovers Warming

Given that you warm up your muscles is essential prior to a workout, we will share the best exercises you can do.

Before exercising or any physical activity or aerobic fitness, it is essential to warm up well to prepare the muscles and avoid possible injuries.

The main objective of the warm-up exercises prior to training is to warm up for the muscles and joints active and prepare for the next effort.

To warm up enough to just create a table of different exercises to start to activate all the muscles, from the neck to the legs.

Jumps (Jumps) : Jump by 45 seconds, try to be at least two inches.

Jumping and opening the legs(raising and spreading the legs): Jump by 45 seconds, try queangulo of legs when there will be a 45 degrees minimum.

Elevation of Heels(Heel Raise) : Do this for 45 seconds, and is done by lifting the feet as if you were jogging .

Jumping Jacks(jumping jacks): Doing this for 45 sec. on this occasion, jumps, opening their legs and arms at the same time as its name indicates as if it were a pair of scissors.

step jacks (jacks-of-way): Do this for 45 sec . do the gestures of bringing the arm from side to side.

step jacks with crossing arms :Doing this for 45 sec.

Knee-to-elbow(knee to elbow) :Do this for 45 seconds this do-it-trotting and give it or upload depuede three sessions of trotacion bumping elbows with the knees.

Effective routine to achieve arms thin and defined at home: tones with simple exercises (deporlovers arms)

Combo Biceps

Before you start the second Exercise stretches a little arm placed behind the back as in the image (the stretch is for the two arms):

Curl crossed biceps: is performed by raising the hand and arm toward you, but cuzada in ele chest

Military Press:

It is considered a compound exercise because they work multiple muscle groups at the same time then with the movement we're going to work our traps, our rhomboids, some muscles in our lower back, also our pitchers ours, and triceps with the osa to stabilize, we'll be using our torso.

Extension triceps with dumbbells : these exercises influence in the portion or muscles long and the two smaller ones

Kick triceps with dumbbells

Each one of this Assignment of deporlovers arms you can do this both as reps from 1-12 or with the time of 15, 30 seconds, or minutes at forward