))))Vu & Company(((( 7 Easy Home Exercises to Keep You Healthy!

  7 Easy Home Exercises to Keep You Healthy! 

Modern living has made many things easier for us. Unforatntely, it also has the side-effect of making our lives more sedentary and us - downright lazy. That is why it's more important than ever to work the body a little when we get the chance, whether we're at home or at work. A little use of muscles will keep your aches down, prevent muscular diseases and your chances of contracting cardiovascular diseases or blood clots. We highly recommend taking the time to perform these 7 simple exercises, which can be done almost anywhere.
To strengthen the chest and shoulder muscles - push-ups at an incline: Put your palms on the edge of a table and straighten your elbows. Bend your body downward until the elbows are at 90 degree angles, or the chest touches the table, and go back up. Do 3 sets of 20 repetitions.
	To strengthen your triceps -reverse elbow bends: To get into the position you'll need to sit at the edge of a chair (without wheels and against a wall to prevent falling) with your hands holding its sides, and slowly move forward with your buttocks until only your hands are supporting your sitting. Now you are in the right position to begin the exercise. Bend your mid section down towards the floor until your elbows are at 90 degrees. Stay in this position about 1 second and then go slowly back to the starting point.   Do 3 sets of 10-15 repetitions.
To strengthen the quadriceps thigh muscles - one legged squat: Stand straight on one leg facing forwards, and bend the leg slowly to a sitting position until your rear is almost at a 90 degree angle to your legs. Keep your weight focused on the leg you're standing on. Repeat this 10 times for each leg - for 3 sets.
	To strengthen the stomach muscles - Bicycle crunches: Start at a sitting position with your hands behind your head, the legs in the air and the knees at a 90 degree angle. Do a sit up as you slowly move your righ elbow to your left knee, and then your left elbow to your right knee. Do 3 sets of 20 repetitions.
To strengthen the Biceps - Isometric practice: Sit at a table with your hands underneath it. Using your biceps, try and raise your hands up, with the elbows pressed against your body, for 10-20 seconds, then release. Repeat 5 times. Do 3 sets of 5 repetitions.
	To strengthen the posterior thigh muscles and back - Donkey kicks: Stand with your legs slightly bent as you are holding on to a chair back. Hold your stomach in while you lift your right leg for a slow kick, until parallel to the floor.    Do 3 sets of 20 repetitions
	To strengthen your stomach muscles - Sitting knee bends: Sit on a chair with your rear on the edge of it. Lay back at an angle of 45 degree and support your stance with your elbows resting on the arm rests, and bring up your knees in the direction of the body. Now, straighten your knees until your legs are parallel to the floor. Do 3 sets of 20 repetitions.