Torture body: the 4 only exercises that you have to do for it
The nice onis that they are accessible to many people - in every respect: they do not require membership, some feel most comfortable at home, and you can incorporate them into everyday life at any time. Because for many it is already a barrier, the way intoto take on. We feel you!
But that does not mean that you are on a fitness lifestyle or a defined one,tight bodyhave to do without. That's why we have four shortCompiled with which you can use the upper body, lower body and thecan train.
Thanks to an effective mix of different movements - from squats to rowing - the whole body is trained. And even if you are more of a team of sports muffle, you can take part in the short workout and quickly find that strength, balance and coordination improve and the middle of the body is strengthened, which improves attitude and balancecan prevent and make everyday movements easier.
These 4 exercises are the perfect workout routine for a tight body
The routine at a glance:
1. squats and shoulder press
2. Lateral failure with bicep curl
3. One -legged cross lifting and rowing
4. Trizeps kickback and buttocks kickback
At best, run four rounds with 20 repetitions per exercise and take a break between the exercises for 30 seconds. After every round you treat yourself to a two -minute break. You repeat the whole thing four times. And if you shorten the workout, it is not bad either: every step comesand to the body!
The exercise: squats and shoulder press
This is how it works:Stand down and hold two(or two water bottles) at shoulder height. Go to the, until your thighs are parallel to the floor, then press yourself up and stretch your arms over your head.
The effect:This combination strengthens legs, buttocks and, improves balance and promotes core stability. It helps you to efficiently increase strength and endurance.
The exercise: side failure with bicep curl
This is how it works:Stand upright and hold a dumbbell in every hand. Take a wide step aside while you shift your weight to the leg and the otherLets stretched. As you bend your knees, you lower the dumbbells in a controlled manner. Press your way back into the starting position and carry out a bicep curl by lifting your dumbbells towards the shoulders.
The effect:This exercise tightens and strengthens the legs, especially the inside of the thighs, as well as the biceps. At the same time, it improves mobility and strengthens the core-, while she promotes balance and coordination.
The exercise: one -legged cross lifting and rowing
This is how it works:Hold a dumbbell in every hand. Stand on one leg and slowly renden your upper body forward while you stretch the free leg back until your upper body is parallel to the floor. Keep the dumbbells under your shoulders. Now carry out a rowing train by pulling the dumbbells into the hip in a controlled manner, the elbows close to the body. Then return to the upright position. If you do thatIn the beginning, you can do the exercise without a dumbbell.
The effect:The full body training strengthens the leg and buttock muscles, strengthens the lower back and activates the fuselage muscles. The rowing also trains the upper back and thewhile balance and stability are improved.
The exercise: triceps kickback and buttocks kickback
This is how it works:Hold a dumbbell in every hand. Put on your hip, lightly rig with your knees and tend to forward so that your back stays straight. For the triceps kickback, you guide the dumbbells close to your body, flex your arms and then stretch it out. At the same time, you can lift one leg stretched back to activate the gluture muscle. Change the leg after a few repetitions. Here, too, you can do the arm movement without a dumbbell.
The effect:The effect of this workout is scientifically proven! It shapes and strengthens both the triceps and the buttocks muscles. This improves arm power, promoted stability in the lower back and trains the sense of balance.
