Build a Better Body
September 19, 2008
Whenever you have some spare time, be it for 15 minutes or more than that, you can utilize it in exercising and increasing your metabolism rate and building your body.
Here are some of the exercises you can perform. You should allow 1.5 minutes of rest between these exercises.
Swiss-Ball Leg Extension
For performing this exercise you need a Swiss Ball in a classic pushup position. The toes should be on the Swissball and the hands should be apart by a shoulder-length. Then you have to perform the continuous push movement and have to straighten the legs and contract the butt muscles every time you repeat the movement.
Dumbbell Sumo Squat
To perform this you need a heavy dumbbell and while holding the dumbbell stand on a step with the toes facing outside. You need to keep your arms straight while lowering the dumbbell to the floor and once it reaches near the floor, repeat the movement.
Power Lateral Jump
For performing this, you have to stand on your left foot on the floor and place the right foot on the left foot. Then bend the knees a bit and jump on the floor with force. Repeat the movement by changing sides.
Try the following exercises to increase your calf’s length
Stretch
For this, lie on your back and put your right leg straight and a foam roll under the left knee. After bending the left leg a little, raise it to the floor so that the foot is straight on the floor and the toe is facing you. After 2 seconds of pause, repeat the movement with the other leg.
Baseball Catcher Press
For this you need a pair of dumbbells that are almost ¾ of the weight you usually use. Bend on your knees and raise up and down the dumbbells. You have to raise your toes in between the movements and repeat these movements at least 12 times.
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