Jessica Gouthro from Paleohacks has joined us today to offer suggestions on abnormalities and muscles without traditional equipment. Enjoy, everyone.

Skin and muscle strength than just beautiful legs and throat.

Sore muscles and muscles are the strongest muscles in the process result of muscle. When we reinforce these muscles, we can resist the pressure and damage before we can enjoy a great power to strengthen the depth, beat the pain, push the heavy objects and jump quickly.

To practice these chocolate and muscles, you will need to focus on both legs (knee biopsies) and prolonged fluid (or straightening) uniform training exercises. One of the best exercises of this is soft, or GHR.

Exercise can be very hard to remove the muscles without blemishing heavy weight on the back or test the strength of the tightening of the banners. Although you might think this exercise seems simple compared to Barbell-Romian Deadlift or Hip Thrust, it's a challenge (if not even more) when it's done correctly.

What is a strong animal?

Fresh frogs are fluid, or muscle aches, exercise that is involved in a permanent place on the feet, dangles, pelvic and joint pains and only the knee joint. By choosing a space from the back of the knee, we will empower the muscles to extend the allergen against the weight using its weight only.

The restoration of the initial position is performed through muscle relaxation and relief from the upper body pushing the floor.

Usually, this exercise uses a specialist called GHR machine that can hold your feet and ankles and place your knees with a soft soft knife.

Because you may not have one of these in your home or exercise, we have another way to work with a partner. All you need is a wrapper and a towel to reduce your knees!

A collaborator with the help of Glute Ham Raise | 6 reps

Try a towel towel. Squeeze under the toes and straighten your hips. Hold your hands up your shoulder and tighten up your navel.

Push your partner firmly on your ankles to wait for your position. Protecting your pelvis and your towels, slowly go slowly, just by touching the knees.

When you are unable to control the tear, use your hands to capture yourself and lower the rest. Push the ground on your hands, empty, your contractions and your muscles to recover from the start.

Complete six times the amount of your partner to keep your ankle permanently.

Reminder: This is a great exercise. If you find this heavy exercise that you can not complete with six good exercises, you can try the following as a role model for a cooperative animal replica as a schedule.

The Couple of Couple Support for 8 couples everywhere

Squeeze a towel, pull under your legs, and insert the entire chair. Give one trap and automatically retreat.

Your partner should be transferred to the end of your heel refuse, just your shoes. With your partner holding the end of the strongest immunity, attach the knee to the edge of your heel.

Prepare and hold 90 degrees quickly, then slowly wake up to become the starting point. Continue to rotate and fasten the knee while continuing to the upper leg position. Make eight reps, then change the sides.

Note: You will notice this as a double dose as well as your muscles.

If you do not have a couple available, here are the five best and the exercises you can do anywhere, yours. You will need yoga baths, towels, and gyms.

To get the most out of your efforts, we recommend you do all the training at least two to three times a week.

Fire Hydrant | 10 sides

Squeeze all the feet of your feet with loose feet (to the toes above the floor). One knee from the top to the upper bone. Sprinkle on the surface when you soften your muscles, and then lower the management. Stop regular muscle and skin when you focus your fever.


Complete 10 percent of the side, then change the other leg.

Note: Slowly work to make sure that the muscle of the muscle is good. Follow every time you hit the top and move it hard. You will feel both of these, even if you are working on one side.

Photo Frame 8 Reps

Sit in the lower corner of your bed with the length of the height of your legs on a surface, such as clay or oven.
Put your back on your back, push your foot on the floor.

Put your towels in the towel by lifting your feet. (If you are working rooga, use paper or plastic sheets or taarik per towel.)

Avoid your snow and raise your hips up on the floor. When you are soft, slide your knees to push your towel around you. Stop when your knees reach 90 points. Inhale, and go back to the back of a straight body.

Make eight rings, by hugging your hips all the time.

One Tigid Toe Touch 6 reps per side

Strengthen your corner and shoulders behind and down. Compare one foot when you are on the ground.

Inhale to penetrate the pelvis to stand up to the top and the upper leg to match the ground. Keep a small paw of your leg leg and fingers on your legs. Prepare to raise the stand, the muscle of your muscles.

Complete six reps side by side.

Note: See the picture of the ground to help balance. If the weight is still a challenge, you can hold a wall or chair when you make a reps.

One Weight Loss of Owning 6 reps per side

Compare a single leg with your leg up and down the floor. Keep the small leg on your leg, and hold on your side to settle. When you arrive, turn your leg on your green, with your cold and your support.


Inhale to straighten your leg, reaching for a long time.

Hold on six rounds, then fill the six fingers on the other side.

Hamid Ham Ham Ham 6 reps per side

Stick one side of the left arm on your left side, by pressing the heel to position your position.

Walk right leg. Wrap your right side by the end of the group, by putting your boot back on. Put both hands on your knees by connecting your pelvic directly.

Bring your right knee to 90 degrees, then breathe out by restraining the control, by keeping a small amount of interest in the team so that it does not fall. Your movements should be between eight and 10 inches.

Complete six entries, and then replace the sides.

Note: Keep a wall or chair to balance if you need it.

How to make work week

Here are some examples of experiments that you can add to your weekly schedule.

Leave three minutes walking or walking. Observe three rounds of seven rounds, 10-30 seconds rest of exercise depending on your body level.

Note: Beginners can do one round and work up to three rounds a couple of weeks later.

  • Xamme Ham Co-Operative Leader [OR] Collaboration with knee joint 6 reps
  • The Hajj ban on 8 reps everywhere
  • Fire Hydrant | 10 sides
  • Photo Frame 8 Reps
  • One Tigid Toe Touch 6 reps per side
  • One Weight Loss of Owning 6 reps per side
  • Hamid Ham Ham Ham 6 reps per side

Once again I would like to thank Jessica Gouthro for these tips and Brad Gouthro to show them. Make sure you check jessica for other types of MDA training: "Large Equipment Loss Units," "13 Ways to Work in Employment" and "10 Reasons to Help Them Problems".

Water or comments on exercise or grief and strong force? Share them down, and thank you by stopping.

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