Strength, endurance, and flexibility is what you need to increase "ownership" of the "war" room the place. Please recommend some moves get you healthy exercise and more powerful.
Shoulders, chest, head three: Prepare for kneeling position with a exercise ball; put your hands flat on the floor, expanded role. Place the legs on the ball and start ups with standard posture, arms straight, hands placed directly under your shoulders. Your back must be straight and where there stomach. Done so that the chin, chest alignment when lowering your body to the floor. Back to the original position and repeat.
Note: Keep the head aligned with your back and not looking at the ball. In this position if the stock can bend the neck to stretch and you can lose your balance.

Based waist stretch: Lie on the floor with your back flat and legs, the feet placed flat on the floor, and arms placed down the flanks. Co knees to chest and hands gently grab the calf behind the knee. Slowly pull your knees toward your chest, always keep your back flat on the floor it. Maintaining the position from 2 to 3 seconds, then slowly lower the leg. Repeat this movement depends on you.
Note: Maintain a position so that the tailbone and the back of the head always lay flat on the floor. You should avoid rotating back, will reduce the effectiveness of the action stretch.
Quadriceps, the hip bone gap: kneeling on a carpet or a soft pad with both hands let go of the governor by the body. Try to maintain the kneeling position and place your weight on the heel. The back must be straight and knees bent at 90 degrees. Always keep the head, back and your legs in a straight line, slowly setting in after a few inches. To retain this position for 2 to 3 seconds, slowly return to starting position and repeat as many times as you can.
Note: Do not bend at the waist or leaning forward; do so collective efforts for the lap you will be "stolen".
ased stretching than hip: standing with both feet together, hands placed on hips. Step one foot forward in the illustration. The toes forward and your knees slightly bent. Gently push the pelvis forward until you feel a mild stretch in the hip. To retain the position for 5 seconds, then reverse leg positions and repeat.
Note: Always try to keep the same angle knee angle during the stretch.
Gluteal muscles, hamstrings and pelvis: Lie on your back, knees bent and your feet are flat on the floor. Put your arms along the sides, palms facing down. Slowly lift your buttocks off the floor until your body forms a straight line from knees to shoulders. Hold this position for 1 to 2 seconds, then slowly lowered the floor and repeat it as many times as you can.
Note: Avoid looking at your waist to check the position. So always keep your head lying on the floor and eyes staring at the ceiling.
Shoulders, chest, triceps, waist: For this action, you need to bring all (socks) on a slippery floor surface. Create a position to prepare for positions such as push-ups movements, with hands flat on the floor hip-width shoulders, arms and legs straight and feet bunched together. Keep your hands in place, slowly slide your body until you see the following tip is located in the space between the hands. Next, slowly slide your body forward until the abdomen is almost level with your hands. Continue to move backward and forward as many times as you can.
Note: Keep your arms straight, abdomen, back flat.