Remplissez ces 10 minutes d'échauffement de routine pour préparer votre corps tout entier pour une séance d'entraînement.  Réchauffez vos muscles et articulations, augmenter votre rythme cardiaque et de brûler la graisse du corps avec ces exercices d'aérobie.  http://www.spotebi.com/workout-routines/10-minute-no-equipment-full-body-warm-up/

10 Minute No Equipment Full Body Warm Up

poids de la cheville séance d'entraînement pour faire à la maison

8 Exercises to Target Your Lower Abs

Donkey kick lying on the floor
Tylko 25 minut
Tylko 25 minut
Triceps Press With Resistance Band

Triceps Push

THIS WORKS !! I add more reps as I also wear ankle weights . 5lbs
Got knee pain? You probably need to work on your ankles. Over time, especially if you spend a lot of time sitting, your ankles lose range of motion—which forces your knees to compensate (and complain). Do this move as part of your warm-up, or anytime you like. You'll see the benefits in your walk, run, or strength workout almost immediately.
Don't jump into the exercises they have online. Jumping jacks aren't good if you have knee ankle, lower back problems. The jackknife exercise where you're lying flat & you sit up & touch your toes not good. You should never teeter on your spine. If you use a computer this uses your forearms & your neck you need not work them out be careful putting your arms over head with weights will only hurt your neck & shoulder & do more damage then working out. Use other methods to work out those areas.
Improve your flexibility with this lower body stretching routine. Leg, hip and glute stretches to decrease your risk of injuries and relax your muscles. http://www.spotebi.com/workout-routines/lower-body-stretching-routine/

Lower Body Stretching Routine

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