The exercises instead of weights

You do not have to go to the gym to keep your muscles in shape. You have to exercise them at least 20 minutes a day to see the effect of them.

You do not have to go to the gym to keep your muscles in shape. That does not mean it will be easy, because the plyometric exercises is quite difficult and demanding and you need to be doing at least 20 minutes a day to see the effect.

Start push-ups on the side, doing them alternately – three times per 15 seconds. Then do the “ordinary” push-ups, so you’ll descend two, a lift for a second. Then turn the body to the side and hold for four seconds, then return to the push-up and finish the exercise.

Awareness of the “candle” – three times for 15 repetitions as possible in faster pace of raising and lowering. Try to raise your legs as much as possible.

Lie on your back and lift both feet on the seat of the chair, on a bench or box. Then lift one leg as high as you can and bend at the knees, straighten and return to its original position. To do this about 30 times, then change legs, but it is important to do the same number of reps.

Conversely, “rowing” – wave your arms vigorously, as if rowing, or vice versa. Do this 15 times, rest for several seconds, then repeat another 15th