The best exercises at home

The best exercises at home

We all well understand that you can “pull yourself up and pump up” even at home. Only now it’s hard to force yourself. Let’s try to approach home fitness from the other side. Let’s combine business with pleasure. That is, exercises – with little female joys and concerns from the series “hands never reach”. Things will go more fun.

We train the inner side of the thigh and pamper the handles with spa-hydration

Let’s start: We lie on our back, relax the lower back. Raise your legs at an angle of 90 ° from the floor. At the same time, we pull the socks towards ourselves.

We carry out: All that is needed is to alternately take the legs to the side. It doesn’t matter how low you can drop your foot. It is important to feel the maximum tension of the muscle being trained. Control the position of your lower back. It should not come off the floor. This will be easier to follow if you pull in your stomach. We perform 30 times on each leg.

We paint: This exercise does not require upper body work (excluding lumbar position control). However, it is better not to hold anything in your hands, in case of loss of balance. Hand massage with aromatic cream is perfect for this exercise – velvet arms are provided to you in the same way as elastic muscles.

We train the lateral side of the thigh and disassemble your favorite photos

Let’s start: Choosing a suitable support. The table is the very thing. We lean on it with our hands.

We carry out: We tighten your hips and abs. In this position, we swing the leg from side to side. The movement should resemble the movement of a pendulum. First we train one leg, then the other. During execution, the active muscle should work at full capacity. Don’t relax her. We perform from 20 times on each leg.

We paint: It is not for nothing that we chose the table as a support. You can lay out your favorite photos on it. And finally, insert them in the right order into a long-held photo album. Your personal photo archive will become exemplary in a short time. There will be something to demonstrate to your friends. And all thanks to the banal fight against “breeches”. See how much good it is!

We train the back of the thigh and learn a foreign language

Let’s start: We lie on our back, bend our knees. Place your feet shoulder-width apart.

We carry out: We do not take our shoulders off the floor. Slowly raise the pelvis up. We try to draw in the stomach and not bend too much in the lower back. Having reached the greatest tension, we linger at the top for a few seconds. Those wishing to increase the load are advised to do the same thing, but with a ball squeezed between the knees. We carry out 15 times. 2-3 approaches.

We paint: Our hands are free. Eyes – even more so. In this position, you can easily read. Better yet, pick up a phrasebook. Surely you have always dreamed of speaking hot Spanish, romantic French or other languages. Make it a goal to memorize a few phrases with each “approach.” And very soon you will be twittering overseas.

We train the hips, oblique muscles of the abdomen and fold the bag for tomorrow

Let’s start: We sit on the floor, bend our knees. Feet on the floor.

We carry out: We walk on the back of the thigh. We help ourselves with elbows. The exercise is not difficult at all. It is more difficult to describe it than to do it. It is measured not by approaches, but by time. 5 minutes a day will be enough.

We paint: Since we are moving around the apartment anyway, why not prepare for tomorrow at the same time? It will turn out great to collect the bag. “We reach” the right room, take the right thing, go to the bag, put the thing. The result from this most effective exercise will not be long in coming. And you will stop running in the morning looking for keys and a travel card.

We train hands and attract an ally

Let’s start: We rest our hands on the floor. We bend the legs at the knees to ease the load. We strain the whole body.

We carry out: We do regular push-ups in their simpler, ladies’ version. For the unprepared – 10 times.

We paint: The case is complex. The whole body is actively involved in the exercise. But here you can think of something. We accustom our husband to home fitness. Compete with him, which of you is capable of more push-ups. Most likely, he will want to demonstrate his strength, and the competitive moment will make him get involved. First one time, then another, third … It is always more fun to study together.

We train the upper chest and relax tired legs

Let’s start: We lay down on the floor. We bend our legs at the knees. We take dumbbells or plastic water bottles in our hands.

We carry out: Raise outstretched arms with weights up. We begin to bring them together and spread them so that the movement resembles the movement of the wings of a butterfly. We monitor the fit of the lower back to the floor. 10-12 times, 2-3 sets.

We paint: Our legs are used only as an emphasis. With the same success, you can put them not on the floor, but … in a warm bath with a relaxing solution of special salt or oils. The main thing here is not to splash the liquid. The thought “would not fill the carpet” will only contribute. You will have better control over your body position. Your breasts will become taller and more attractive. Your rested legs will provide you with a light gait.

We train the calf muscles and put things in order in the phone

Let’s start: We stand straight. Heels together, toes apart.

We carry out: We do the exercise in three stages. The first is to stand on our toes. The second is to squat a little and spread our knees. The third – we rise even more on our toes. Then we go down on the whole foot, returning to the starting position. 10-15 times a day is enough.

We paint: Try combining this activity with parsing photos on your phone. As you go up and down, delete one extra photo at a time.

We train the back and play with the child

Let’s start: We lie down on our stomach. We stretch our arms forward.

We carry out: Raise straight legs for a few seconds, then lower them. It needs to be done about 15 times.

We paint: It is difficult to do anything in this position. A case when it is better not to do, but to speak. Think how often we do not have enough time for cute pleasant fun! You can fight for a proud posture and play with your child in, say, cities. Your exhalation stroke.

We train the lower press and watch your favorite TV series

Let’s start: We lie on our backs right on the couch. We extend our arms to the sides.

We carry out: The same exercise from school childhood. More alive than all living things due to its high efficiency. Raise straight legs low and do scissor-style swings. First one leg on top, then the other. We do it 10 times.

We paint: What can you say here? The best option for watching your favorite TV series. We look and pull ourselves up. The main thing is that the “scissors” do not limit the width of the sofa.

We train the upper press and undergo a course of aromatherapy

Let’s start: We lay on our back. We bend our knees, rest our feet on the floor. Hands behind head.

We carry out: As everyone already guessed, we begin to raise the upper body. We try to stretch our arms forward as much as possible, behind our knees. We strain the press as much as possible. We carry out with a rounded back. Do it 10 times – already great.

We paint: This method of strengthening the muscles of the upper press is characterized by deep breathing. Here’s a hint. Place scented candles, lamps, sticks around you. The very ones that you all give and give for any holidays. There was a moment for them. Let the classes take place in an atmosphere of relaxation – the muscles must work, and we rest. But don’t overdo it with smells – it’s hard to pump the press in a perfume shop.

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