Who says absolutely need to go to a fitness centre to work your muscle mass? It is certain that in a gym, you can work your muscles in isolation. However, if you are not of the type weights and dumbbells, be aware that it is possible to tone your body with 5 exercises. Want to know these exercises? Here they are!
Muscles used: large pectoral and triceps
Facing the ground, the body relies solely on both feet and both hands. The feet are attached, and hands a little farther apart than the shoulders. The purpose of the exercise is to lower the whole body standing upright, with the single arm work. The body descends until the chest (or chin) virtually touches the ground. Lowering and raising up a push-up. This exercise is often used in military camps. Do one set of 15 reps, and then take a break of 30 to 60 seconds. Repeat up to 3 sets of 15 repetitions.
The squat with ball back to wall
Muscles used: quadriceps
Stand against the wall. Put the ball between you and the wall. Place it between your shoulder blades and buttocks, feet forward relative to the body axis. Still keeping down the chest until thighs are more parallel to the floor and that they form an angle of approximately 80°. Reassemble by returning to the starting position without fully extend the legs. Do one set of 15 reps, and then take a break of 30 to 60 seconds. Repeat up to 3 sets of 15 repetitions.
Draw sitting on the floor
Muscles used: large dorsal and biceps
Sitting on the floor, back straight, take a rubber band and take each end with one hand. To create resistance, place the elastic at your feet keeping each end in your hands In a move to the front to back with your arm that along your body, your shoulder blades closer to each other. Do one set of 15 reps, and then take a break of 30 to 60 seconds. Repeat up to 3 sets of 15 repetitions.
Bending of the trunk
Muscle used: Rectus abdominis
Shoulders and head raised and neck relaxed. Hands on your thighs. By contracting the abdomen, lift the upper part of your bust and push forward as much as possible with your hands. Return to the starting position. Perform a series of 20 to 25 repetitions, and then take a break of 30 to 60 seconds. Repeat up to 3 sets of 20-25 repetitions.
Elevation alternating knees to chest
Lie down on the ground, shoulders slightly raised in order to maintain the top of your abdomen in constant voltage for the duration of the exercise. The legs are slightly away from each other. Lift your torso while doing pivot slightly to the side and at the same time raise the knee against the side of the torso rotation. Try to keep the same angle with the knee while the leg approaches the bust. Return to the starting position and repeat the same movement on the other side. Perform a series of 12 to 15 repetitions on each side and then take a break of 30 to 60 seconds. Repeat up to 3 sets of 12-15 repetitions.