First, wake up and do Exercise Soon
The first step is important thing to do to start sports activities in the morning, get up when the alarm goes off. Eliminate the habit of turning off alarm clock and sleep again. Cultivate a willingness to immediately practice and opposed the temptation to sleep again.
Exercise give signals to the pituitary gland to release endorphins, which make us feel happy and excited. The more endorphins in the bloodstream, will give us good mood, more happy and excited.
Forming Muscle, Reduce Fat
Important factor that determines how much our fat burned throughout the day is the amount of muscle tissue in the body.
Under normal circumstances, when our weight is reduced, 75 percent of the weight lost is fat, 25 percent muscle. However, if we do weight training, almost all the weight lost is fat that means no muscle lost.
Muscles get 75-90 percent of energy from body fat. Each 0.5 kg of body muscle formed, the calories we burn about 30 calories each day. The more muscle tissue you have, the more fat will be removed, even at night when we're sleeping.
For example, two people with the same weight, but that one had 2.5 kg more muscle, means it will burn 150 calories more each day.
10 minutes exercise a day
Start by warming up for a while. Do 1 set exercises with 12 repetition of the exercises A, immediately proceed with the B exercise as much as a set with 12 repetition. Finally, we can do exercises A and B each of 4 sets.
When you can do more than repeat 12 times, it means the burden is too light. Conversely, if you can not do the test 12 times, that means the load is too heavy. At the end of exercise, cool down and do not forget to stretch.
FIRST DAY
Muscle-Strengthening Exercises A chest
Lifting dumbbells
Lie flat on the mat. Both knees bent and feet flat on the floor. As a buffer, you can put one or two pillows under your back and head. Hold a dumbbell in each hand, elbows above shoulder line. Upper arm and the body makes a 90 degree angle (perpendicular). Exhale when lifting dumbbells toward the ceiling slowly. Keep elbows relaxed. Hold for one second. Take a deep breath at the time of return to starting position.
Muscle Strengthening Exercises B-Squad
Paddling with Two Arms
Sit in a chair by holding dumbbells in each hand. As buffer, we can put pillow in each lap. Bend and stretch both arms straight down, respectively sagging elbows unlocked. Exhale at the elbow moves slowly toward the ceiling. Once the dumbbells reach the top of the thighs, hold for one second. Exhale when lowering dumbbell slowly.
SECOND DAY
Exercise Strengthens Muscles A-Shoulder
Lifting dumbbells to the side
Stand with feet opened as shoulder-width. Back straight and abdominal muscles are tightened. Hold dumbbells in both hands at body sides. Both arms straight and elbows relaxed. Exhale when lifting dumbbells slowly to the side, until slightly higher than the shoulders. Both palms facing the floor. Hold for one second. Inhale as you lower arms.
B-Strengthening Exercises Shoulder Muscles
Doing Crunch
Lie faceup on mat with knees bent. Both feet flat on the floor. Handfull with your right hand and place it between your chin and collarbone. Left hand holding right wrist. This is to prevent the movements and avoid preceded from a head that can injure the neck.
Without moving the lower body, exhale and slowly bend the upper body until shoulder blades off the floor. Hold for one second. Inhale as you lower your upper body slowly.
THIRD DAY
Exercise Strengthens Muscles A-
Triceps (arm muscles on the back)
Lifting dumbbells Lying to Top
Lie flat on the mat. Hold a dumbbell in each hand, close to the ear. Dumbbells towards the ceiling. Straighten your arms, but keep your elbows relaxed. Hold for one second. Take a deep breath at the time of return dumbbells to starting position.
B-Strengthening Exercises Biceps Muscles
(Front of upper arm muscle)
Standing Lifting dumbbells
Stand with feet shoulder-width apart. There dumbbells in each hand beside the body and both arms extended. Exhale while bending your arms up a little higher than 90 degrees. Move both hands toward the biceps. Keep the elbows remain close to the body. Concentrate only on the joints so that movement of the elbow and not from the shoulder joint. Hold for one second. Take a deep breath at the time of lowering dumbbells.
Day 4th, 5th and so on repeat day 1, day 2 and day 3. Don't forget to break exercise once a weeks (usually in 7th days to give your body a rest)
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