Simple Self Defence Technique - Round over shoulder lock

In this video I am going to show you the simple Self Defence technique to release yourself, Round over shoulder lock

Full Body Exercise Set 4

Skipping

How to do: Skipping rope is a great way to get some exercise. You should find a rope that reaches nearly up to your shoulders when it's folded in half. This will give you enough room to comfortably jump over it, but not so much that you trip over the rope.

Hold the rope's handles in each of your hands softly. Extend your hands and forearms at least a foot away from your body, at a 45 degree angle. This will create a larger arc for you to jump through.

The rope should hang behind you, so that the middle of the rope hits the back of your feet.

Don't move your arms -- try to keep the motion limited to your wrists to turn the rope over your head and when the rope is coming toward the front of your feet, hop over it. Stand on your tiptoes, and push off with the balls of your feet.

Count 30 for each set, every jump will be one count.

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 20 second rest

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 15 second break.

Lunges

 

How to do: Stand straight, Keep your upper body straight, with your shoulders back and relaxed and chin up (pick a point to stare at in front of you so you don't keep looking down). Always engage your core.

Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle. Make sure your front knee is directly above your ankle, not pushed out too far, and make sure your other knee doesn't touch the floor. Keep the weight in your heels as you push back up to the starting position and step forward with other leg. Complete the exercise with 10 repetition and with 3 set.

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, complete with 3 set.

Close grip push up

How to do: lie on the floor face down and place your hands closer than shoulder width for a close hand position. Make sure that you are holding your torso up at arms' length.

Lower yourself until your chest almost touches the floor as you inhale

Using your triceps and pectoral (muscles that connect the front of the human chest with the bones of the upper arm and shoulder) muscles, press your upper body back up to the starting position and squeeze your chest. Breathe out as you perform this step

before going down pause for a second at the contracted position and repeat the exercise for 10 times and complete with 3 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 10 second break.

Sit-Up

How to do: lie flat on your back on the floor with your knees bent and your legs secured under a piece of heavy furniture or bench.

Place your hands by your chest or back your head.

Flexing your abdominal, raise your torso until you are in nearly a sitting position and exhale or breathe out.

Retaining tension on the abs, lower your torso to the beginning position and inhale or breathe in. complete the exercise with 10 repetitions and with 3 set.

   

Leg Raise

How to do: Lie down on your back and put your hands beneath your heaps for support.

Then lift your legs up until they form a right angle or “L” shape with the floor. Exhale while you lift your legs, inhale and slowly bring your legs back down and repeat the exercise.

10 counts for each set, take rest and complete the exercise with 3 set.

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.

Time duration: if you are new then start with 30 seconds for each set, take rest and complete the exercise with 3 set.