Simple workout:
How to Strengthen your muscles without go for gym three times a week. You're already well on the way to tone your body as you perform these exercises regularly. You can do them at home.
1. Reverse split leg for reinforcement:
- Start position: stand upright. Your legs are spread shoulder distance.
- Exercise: take a step back so that your knee just above the ground. Your torso remains vertical. You thigh of the front leg is horizontal. Your knee is above your ankle. Then return to the start position by pressing your front leg pressing. Keep your back vertical without your shoulders forward.
- Perform this exercise 15 times left and right and repeat everything 3 times.
2. Stabilize shoulders and pelvis:
- Starting position: Stand on hands and knees on the floor. Please note that your wrists are just below your shoulders and your thighs are vertical.
- Exercise: Pull your belly slightly to the abdominal muscles and make it easier to breathe. Your head is always pointing to the ground. Hold a dumbbell in your left hand. Aim the dumbbell forward, keeping your arm outstretched. Stretch while you’re opposite leg, so that at the end of the movement the barbell, your shoulder, your hip and your foot aligned. Go back to the starting position.
- Perform the exercise 15 times left and right and repeat everything 3 times.
3. Strengthen legs and buttocks:
- Starting position: Stand on the edge of the couch, your knees 5-10 cm apart.
- Exercise: your feet parallel. Place a body bar on your thighs and hold it with both hands. Stay upright and pull the entire time your navel 2 cm relative to the position at rest. Go slowly stand. Make sure your shoulders as little as possible to come forward and be as vertical as possible. When you stand, lift the body bar with arms up above your head. Lower the bar slowly back down and keep the movement under control.
- Repeat the entire motion 20 times. Rest for 1 minute and repeat 3 times.
4. Responsiveness:
- Start position: stand upright with feet slightly spread.
- Exercise: Hold a ball above your head. Once you release the ball, crouching down and tap the floor with two hands. Come back up and catch the ball before the ball hits the ground.
- Repeat this movement 20 times. Rest one minute and then repeat 3 times.
5. Triceps and shoulders:
- Starting position: sitting on the bench and hold the edge of the bench with your hands.
- Exercise: bring your pelvis forward so that your bank does not touch. Bend the arms so that your pelvis is almost touching the ground. Come up with outstretched arms. Then bring your legs forward to your shoulders, your pelvis and legs on a par.
6. Pelvis and arms:
- Starting position: Stand on hands and knees with the ball for you.
- Exercise: Put your hands on the ball and let the ball slip, allowing the ball to roll your thighs. Your arms are straight, your abdomen is withdrawn and your elbows are slightly turned out. Keep the abdomen withdrawn; bend your arms around the shoulders as low as possible to lower. Then roll back without bending your back.
- Do this exercise 15 times and repeat 3 times.
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