Playing sports or exercises with a partner is another opportunity to meet others in a different plane. in addition to entertaining is very effective and motivate one another to practice it, following the routine and keep fit.

Physical Education Professor and General Coordinator of the Sports Center Providence, Oscar Morales, delivers some workout routines that could do well at home, husbands, girlfriend, couples or just two brothers or friends.

Keep in mind that it does before any sports routine, it is necessary to prior periods or heating the body to prepare for other movements of the joints, knees, hips, etc.. And to stretch the muscles gradually and avoid the famous tears.

According to the specialist explained, there are no universal prescriptions for practicing these exercises. it all depends on the capacity and resilience of each individual and that the physical conditions are essentially personal. “It is also necessary to respect good posture and keep in mind that with each movement should feel some tension, but no pain, if it feels it is because it is hurting. Therefore it is necessary also to get a medical checkup before starting any physical activity?

1.in order to lengthen the quadriceps thighs or back of the legs
One of the two sitting on the floor with knees straight and try to touch your toes. The other supports the palms of your hands behind your partner at the height of the shoulder blades and push gently so that the one sitting to achieve contact with the toes. it holds that position for 15 to 20 seconds and then released. You can make 3 or 4 repetitions for each exercise and then the couple exchanged taking the place of another.

2. to stretch the upper body or chest
Stand with your body straight, arms outstretched and elbows with palms facing forward. while the partner is assisted from behind took him by the wrists and elevate your arms back and up. in this case you can reach the partner can maintain tension without pain. Hold this position for about 15 or 20 seconds depending on resistance of the person and repeat 4 to 6 times.

3. to stretch your arms or triceps
In a standing position. with one arm fully extended upwards with the palm facing forward, the elbow flexed over his head and touch the back, specifically the scapula. Always the elbow is pointing up. while the couple must push the elbow down, so that the person arrives with his arm as low as possible.

4.For toning arms
You can make the traditional shark extended body with a degree of difficulty helped by the couple. The companion can be placed in position four legs or four supports so that they are doing the exercise place your feet on the upper back or partner. Thus, when making extensions flesh is getting a greater amount of load on the upper body and arms. The idea is to make as many repetitions, and pause to repeated between 3 or 4 series. but keep in mind that the theme of repetition is dependent on the ability of each person.

5. to tone abs
Lying on your back. Would place a pillow at the height of the head to lift slightly from the back, so that the column hold two of the three non-linear curvature cause damage.
The partner should be placed upright, and head are going to do the exercise should be between her legs. Said of the partner’s ankles and lift the sail-shaped legs, as the pair pushed the legs in the opposite direction, down, avoiding to raise the legs. This makes the abdominal resistance. You can make 3 or 4 sets of 10 repetitions.
This exercise can also be modified by the partner push your legs together to the right and left. This also works the oblique abdominal part.

6. to tone your legs
Take the same position before, also with a pillow, cushion or rolled towel under your head. with arms outstretched to the sides with palms down flat on the floor and knees flexed to chest, with the soles of the feet facing forward. meanwhile, the partner should drop the weight of his body with his chest on the soles of the feet while doing the exercise is to extend the knees and support the weight back and then pushing the knees to the chest, making a kind of press. You can make 3 to 4 sets of 10 repetitions.

7. to strengthen the muscles of the spine
The player must sit in Buddha position with legs flexed and knees apart projecting forehead to the ground, and try to return to the normal position, while the partner keeps resisting easily feel with your hands in the blades. You can make 3 or 4 sets of 10 repetitions.
According to the specialist, all these routines can be increased by diversifying and combining as the body will resist.

Tags: Elbow, Exercises, Physical Education, Playing sports