It must be not always the time consuming Fitness Studio. At home, you can make effective training. Simple exercises without equipment, bring fun and save the membership fee for the Studio. These three exercise sessions per week already sufficient to make the body fitter, to support the weight loss and to strengthen his health.
The exercises strengthen the entire body and should be trained in three sets to each 15-20 reps. Principle: If the tension is exhaled and inhaled in the relaxation.
This exercise strengthens the legs, torso, and glutes. In the squat legs roughly shoulder width set up. Slightly bend the legs with a straight back until the thigh in the horizontal plane. The seat pushes it backwards. The knees show not the tiptoe out. Now you set up slowly.
For the training of the calf muscle, you make a level with the ball of the foot on the edge. Slowly lower the heel off until a train in the calves is to feel. Then push back in the top of the toe stand, keep the tension there shortly and cut off the feet.
Here the Po and the lateral leg muscles will be strengthened. Side lay down on the ground and support out on the lower arms. The head is located on easy on the arm. Now the upper leg stretched up almost to the 90 � angle raise and lower back.
Lie down prone on the floor and take the arms in an attitude of U next to the head. A leg is bent, then slightly raised from the ground, and again reduced. The gluteal trained at this exercise, are strained during the repetitions.
It is sufficient to keep the execution of the movement. The glutes is tense during the exercise.
The abdominal muscles can be trained effectively with the following exercise: put himself on the back and cover the back of your head with your hands. The view is towards the ceiling.
Lift up your legs bent. Make sure that during the exercise the lumbar spine maintains contact with the ground.
The shoulder girdle and back are rolled up to the amount of the lumbar spine from the ground up and then slowly lowered.
The classic for the chest muscles. For the push-up exercise are hands about chest level. The head is located in the extension of the spine. The feet are on the bales and the abdominal and gluteal are tense. Now, the body is lowered and then pressed up again by the force of arms.
For this training the shoulder muscles, you need two full water bottles in each hand one that serve as weights. Imagine upright and your feet shoulder width apart. The knee joint is loose. Now the arms on the side raise, until they are parallel to the ground at shoulder level. Hold this position for a few seconds and then lower your arms back.
Contact for this arm exercise in a Chair. The feet are placed and the upper arms are to the body. Take the two bottles in your hands and alternately bend your forearms in the elbow joint.
With these exercises can really anyone easily at home stimulate his fat burning and permanently healthy lose weight. Combine the sport with a formula diet and double take off!
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