Let's start with this very important rule: no later than the first session. Many beginners fall into this trap of the year, especially when training with them. They were too excited and lose patience. Try within two weeks, which often takes years.

 Will start from the beginning to do everything possible. Main Allende, joints and muscles delanni block pain. Then, smoed stop the exercise for a while  'and everything. Exercises should start smoothly and easily.

 Here is a warm-up routines are January 1 for any training, but these 3 games, a good education, especially if you are a beginner.

 LEG EXTENSION
 Read more deeply into the left foot, while the right leg stretched to his right. Balance.
 Slowly lift vogamba to leave.
 How to spreidenuw Fey.
 Repeat this process for ten accounts.
 Follow steps 1 to 4, this time, the other legs (fromleft to right and vice-versa).
 This exercise warms up your feet, legs and abdomen.

 LEG squat
 Stand straight, chest, buttocks and belly bulging in the Put your hands for you. Relax.
 Not pushed by bending your legs to reduce your body. Fold JAMBES femur (thigh) are parallel to the ground and in a crouched position. Teen Again the body upright and cracking.
 Lift your legs as straight back into a position.
 Do squats 5-10. Breathe deeply as you. Exhale as PC 'est say.
 This exercise warms up the muscles of the legs, calves and muscles of the abdomen.

 TRUNK TWIST
 Stand with your feet by 3 feet. Relax.
 Luogoz hands behind your head with your elbows at your side.
 Very slowly, rotate the body to the right without moving the legs or voeten.Probeer exit right, as far as possible. Her face and body to your right, while the legs remain constant. A suite quotas in that position for 10 seconds.
 Put hetzelfde to his left.
 This exercise warms up your legs, muscles, and abdomen.

 Arm rotation
 Extend your arms to your side. Keep the shoulders.
 Put both arms together. To do this 20 times per rotation.
 This raises the shoulders, arms, back and muscles.

 WEAPONS OF PRINT
 E llevarnuestra palms of left and right together. All fingers and palms pressing each other for you, but the tip of your finger up.
 At the same time pressing a hand against each other as hard as you can. Hold for 5 seconds. Relax. Then press again for 5 seconds.
 To do this ten times. Exhale and press, and inspiration as your relax.
 Then press your palms facing you, while your fingers point in different directions in a series of doigtfaire points to the left, the other to his right. If you have your finger from left to right, left, should be his right hand.
 Stampasu both palms together, left, so that the palm upward,so that the palm facing down.
 Exhale and press, and inspiration as you relax. To do this for ten times. So the position of the palm of your hand (from left to right) and the same procedures.
 This brings the forearms, arms, shoulders, and latissimus muscles (the muscles on the side of the body a V-shape).

 Cuello PUSH
 Move your head slightly to the right, while his hand gently destraspinge against him. Do it once.
 Gently move your head left to the linkerhand pushes gently against him. Do it once.
 Gently move your head back as a left or right, press gently against her. Do it once.
 Slowly, his head tilted forward and to the right or left push gently against the front. Do it once.
 This exercise strengthens the muscles of the neck. Never rotazionicollo.

 Push-up
 Lentopush make-up of 10-15 timer.
 This exercises your arms, chest, shoulders, part of his abdomen, and part of the muscles of  the back.

 Jogging
 Jog in force for 3 minutes.
 Then running in a very Spdido for 2 minutes.
 After running a normal pace for another 3 minutes.
 This exercise gives you a good portion of veal and warm. This also serves as aerobics for your lungs and heart.

 Lbasso! I do. After the warming-up exercises for some time, you are ready to go regparticular do weight training and cardio. So not only 1 set of these exercises, the three taxrment before each training session.