1.Gerakan strengthen back and abdominal muscles
The program aims to train the muscles of the back, shoulders, hips and abdomen along the central part of the body. To do that, prepare the mattress you sleep on your back on the mat, then tekut knees toward your chest to the knee just above the hip. While the guard position both ankles and calves in order to keep abreast of the mat and toes directed forward.
Then inhale, where the scapula and neck remain in a relaxed state. Then exhale and feel the stomach muscles contract when the legs are stretched and forming an angle of 45 degrees. Raise your arms are next to the right ear, lift the body up and your back is touching the mat. Pull your breath, then lower the arms to back touching the mat with the right position beside the body. Do this movement is repeated up to 8-10 times.
2.Gerakan Chest Muscle
The purpose of this movement is, to train and strengthen the muscles of the chest, abdomen, shoulders and middle back and lower. To do that, you sleep on his stomach on the mat with both legs stretched. Tengkurapkan your hands with a little bit bent position below the shoulders, then lift your upper body. Then feel the contraction in your abdominal muscles and breathing and movement both arms toward the front.
After that breathed, and rotate your arms toward the outside of the body side and under the toes. Then you place your hands facing thighs, inhale then exhale back. After that put back in its original position of the hand (stomach with slightly bent position below the shoulders), then lower body. And repeat this movement up to 5-8 times.
3.Gerakan Train Knee
The purpose of this movement is untun strengthen thigh muscles front and back, pelvic muscles and can keep the balance of body coordination system. How did this movement is, you kneel on the mat, and then feel the contraction of the abdominal muscles. Palms on the mat Put your right to lead off position, then straighten your arms. Then you pile your weight on the right hand side, then lift and stretch the left leg.
Then put your left hand behind the head with an open palm. Then lift your chest and bend the left knee, after which the heel is tilted back stretch your buttocks and left leg toward the side of the body with a kicking motion. Repeat this movement 6-10 times, then replace your position with pedestal body in the left arm.
4.Gerakan Cutting And Lying Leaning
The purpose of this movement is to strengthen the thigh muscles front and back, the thigh muscles, the pelvic floor muscles. To do that, you sleep on his side on the mat, the body part touching the right side of the board, then straighten your legs, put elbows on the pedestal, and prop your head using the palm of the hand to the right. Feel the contraction of muscles to bones chest feels tight, then position the left hand in front of the body until it touches the floor.
The next leg lift slowly without turning the hips forward or back, then exhale while accompanied by the movement of your left leg toward the front and toward the rear foot kaanan body, rather like cutting movement. Perform the movement turns up to 10 repetitions.
5.Gerakan Push Up
Push up movement may already be familiar ears to hear. This movement aims to strengthen the shoulder muscles, chest muscles, front shoulder muscles, abdominal muscles and back extensors. how starting from standing up straight with both feet pressed together, then gestures toward the bottom, ditekut knees, put his hands on the mat with the prone position and slightly wider than shoulders.
Then start the movement of push-ups with both hands facing towards the front, wrist and body position to form a straight line starts from head to heel. Breathe you then hold it until a few seconds and bend your elbows and push the body upwards coupled with the breath. Do this movement sebnayak 3-5 times.