Self Defence Technique To Defend Yourself From Shoulder Lock from Back

In this video I am going to show you the techniques. How to release yourself or how to defend yourself, if someone holds your shoulder or stop you from back side.

Full Body Exercise Set 3

Here comes the full body exercise Set 3. Lets concentrate on the full body exercise which you can include in your daily routine. This set of exercise gives you total workout experience at your home. Recommended, please complete full body exercise set 1 and set 2 before start set 3

Jumping Jacks

How to do: Start with your feet together and your arms by your sides, then jump up with your feet apart and your hands overhead.

Return to the start positions then do the next rep. This exercise provides full body workout. Keep your posture tall and be light on your feet.

30 repetitions each set and complete the exercise with 3 set. After every repetitions take 30 second rest.

Bur pee

How to do: Stand with your feet shoulder width aprt, then put your hands on the ground and kick your feet backward. Do a quick push-up, then bring your feet back jump up. Repeat the exercise.

Breathing will be normal for this exercise. 10 counts for each repetition.

Squats

How to do: Stand with your feet shoulder width apart and your arms stretched forward and then lower your body until your thighs are parallel with the floor.

Your knees should be extended in the same direction as your toes. Return to the start position and do the next rep.

20 repetitions each set and complete the exercise with 3 set. After every repetition take 30 second break.

Hindu Dips

How to do: Start with your hands and feet touching the floor, body bent and butts up in an upside down 'V' shape.

This V position is essentially the starting position, and you will return to this position after you complete each push-up.

Bend your elbows and lower your chest. While breathing in, begin to bend your elbows outward and lower your chest

to the ground. Your backside should be more level to the ground, but still pointing slightly upward at this point.

You will feel as if you are in a flexed push-up position with your backside slightly pointed upward.

Arch your lower and upper back. As your chest gets lower to the ground, in a scooping motion, scoop your

head upward while arching your lower and upper back. Exhale through your mouth as you do this motion.

At this point, you are essentially at the “bottom” of the push-up.

Straighten your arms and look up. After scooping your head in a round, upward motion and arching your back,

straighten your arms, lift your torso, and look upwards.[7] Your hips should be down towards the floor,

but not touching the floor. At this point, you have pretty much completed the Hindu push-up, but you still

need to return to the starting position.

Return to the starting position. To return to the starting position, lower your torso and lift your hips to

return to the V position; use your abs and gluteus maximus, i.e., your butt muscles, to bring your backside up

into the air. As you push back to the starting position, inhale deeply through your nose, and exhale through your

mouth as you reach the V position. To return to the starting position, you do not need to reverse back through

the sweeping, arching motion. Simply push back into the starting position.

10 repetitions for each set

Back Pus ups

How to do: For the start position, sit on the chair. Then move your hip off the chair with your hands holding the edge of the chair. Slowly bend and stretch your arms to make your body go up and down. This is a great exercise for the triceps.

10 repetitions each set and complete the exercise with 3 set. After every repetition take 30 second break.

Abdominal crunches

How to do: How to do: Lie on your back with your knees bent and your arms stretched forward. Then lift your upper body off the floor. Hold for a few seconds and slowly return.

Try to do 15 counts in each set and take rest for 30 seconds, perform 3 set and complete the exercise.

Heel Touch

How to do: Lie on the ground with your legs bent and your arms by your sides. Slightly lift your upper body off the floor and make your hands alternately reach your heels.

Perform the exercise for 15 counts each side in one repetition. Complete the exercise by 3 repetitions.

Bridge

 

How to do: Lie on your back with your knees bent, feet flat on the floor and hands by your side.

Tighten your abs and butt to lift your hips off the ground. Try to create a straight line from knees to shoulders and hold this position for 10 sec with normal breathing for each set. Lower back down to start position and repeat and perform 3 set after every set take 30 sec rest.

Plank

How to do: get into pushup on the floor. Place your forearms on the ground with your elbows aligned below your shoulders and your arms parallel to your body, at about shoulder-width distance apart.

Make sure your body is lifted and parallel to the floor for the duration of your plank.

During plank make sure your breathing is normal. Hold the position for 30 seconds. You can change or increase the time of exercise.