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Maintain fitness and thin does not necessarily have to be exhausted, and you can Pettmarenha you and you in your home.And you dear reader, and a small meal of exercises for 12 minutes divided in two phases and suitable for men and women. The first section focuses on resistance exercises for the upper part of the body and the six minutes the other aims to train the legs with a mixture of resistance training and aerobic exercise.
And the tools required not more than a simple rubber bands of different resistance and iron for the exercise or what is known as "dumbbell."
Slow start The aim of these exercises is performed continuously for a minute. Select the appropriate tape. Start with dumbbells and weights light and Zdha with time.
The first six minutes The first six minutes divided into six equal intervals, each interval is designed to heat the muscle or group of muscles of the head.
1 - Chest Exercise pressure tame and strengthens several muscles, including the pectoralis and deltoid muscle on the shoulders and triceps brachii muscle. The pressure of these exercises stimulate the muscles on the side of the barrier rib and the back of the back.And the full pressure is very difficult, you may need to start with half the pressure or what is known as box plots by clicking the (hands and knees parallel to the ground).
2 - back Rowing exercise using the iron in one hand: This exercise is designed to train the back muscles. And have installed hand and right knee, for example on the palm or on a bed raised from the ground and bend the body forward and straightening the other leg on the ground and bend the left arm pulling dumbbells several times to the armpit and then stop for a moment and reduce the dumbbells again and so on for thirty seconds and then flip the position for thirty seconds the other arm the second .
This exercise can also play the rubber tape which can be installed under the right foot, for example in the training of the right arm and vice versa.
3 - Shoulders Shoulder press exercise: Sit on a chair in an upright position, stable and your back straight. Take a dumbbell with both hands and Thbthma to your chest and palms of the hand forward. Then lift the dumbbells over your head steady and stop a moment and prepared in front of your chest again. Or sit on a rubber band and hold the parties to each hand. Alternatively you can perform the exercise while standing and the tape is installed in your feet.
4 - arm biceps muscle Folding arm muscle exercise: Stand dumbbell in each hand and let your arms and hung in front of the palms of your hands. Lift the dumbbells to your shoulders and stopped a moment and then a second movement Akhvdahma fixed. Or use the rubber band the same way.
5 - triangular upper arm muscle head Muscle exercise three: You will need to put a chair behind you and puts his introduction on the bench palms and fingers pointing forward. Bend your knees and keep your feet on the ground unstable. Carry the weight of your body on your arms and slowly bend Kuaak to ninety degrees with the reduction of Rdwik towards the ground. And press return again and keep the back straight and the proximity of the chair all the time.
6 - abdomen Abdominal exercise: Rest your back straight and on the ground and your knees and feet Montnatan function as stable on the ground.
Place your right hand on right thigh and the left hand behind the neck. Lift your shoulder above the ground by pressing the left abdominal muscles. Collapse the upper torso as if you were moving forward towards your knees. Extend your hand along the thigh until it reaches your wrist to your knees. Stop in this situation for a moment and then lower your back to the ground slowly. Keep your back touching the bottom of the Earth all the time, do not pull your neck or your head with your hand support. Make exercise for thirty seconds and repeated by other thirtieth carrying his left arm with your right hand behind your head.
Minutes, the other six Is a combination of jogging in place with resistance exercise of the legs in the form of squatting movements. 1 - jogging in place: a relatively small steps, lift your feet off the ground and pay in place to lift your legs to about 30 cm sarcastically described Al interchangeably.
2 - squat: Open your feet slightly wider than the width of the shoulder and toes forward. Sit up to the equivalent Fajmak the ground (so Alorkan be higher than the knees). And keep the knees over the ankles and shake the arms forward and you are sitting to maintain your balance. Back to a standing position and repeat the exercise.
Start the session by running the last six minutes in the place for 75 times. And then do squat exercise ten times. Repeat the process sequentially until six minutes.
As for the number of times in which they conduct these exercises is preferred at the outset to rest for two days or more between sessions. But as they become more fit, stronger and faster Maavatk was able to do this session day.
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Source: Times 
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