With the time and over the years, the body is losing strength and it is very important to keep exercising. But not a matter of mashing, with five simple exercises you can still bragging about having a firm body that defies age.
The aim is to work the areas that are really the who lose firmness with a few simple exercises that can be done at home every day and for a short period of time because it is enough with 15 or 20 minutes, you can take over the day because no matter whether you do it in the morning, afternoon or evening. The important thing is consistency.
First of them is to work the arms. With dumbbells or with some bottles of water you have to pick up and extend your arms too subsequently by flexing muscles by the elbow up and until the weights or bottles almost touching the chest. The movement should be slow and controlled, having to exercise in breathing control also to make it more effective. This way, when the arms are extended it is necessary to take the air.
The chest is another area that must be kept secure. In this case, a good exercise is to lie on the floor, with your back supported and better if you bend your knees, so that with a dumbbell or bottle of water in each hand you elevations of arms with the elbows flexed a little as long as you have the gaze fixed on the roof.
The movement must start from the center of the chest with straight arms, but with the elbow slightly flexed, to go cross-shaped opening it and return to the starting position before touch the ground. In this case, the inspiration must occur when the arms have to go to the ground as approach expiring two arms again.
And of course, the abdomen is fundamental to have a solid body. For this area, taking advantage that you’re lying, separate legs a bit and support good heels on the floor. Then put your hands in the form of an ellipse at 45 degree soil and place the palms on each other. Take a deep breath and expel it gently for several seconds, trying to make sure that each time you repeat the exercise, the time in the air that you breathe out the more protracted.
Then it is the turn to the buttocks. And still on the floor with your back well supported, knees bent and feet are well supported. For this exercise you can take along an umbrella or a broom stick to help at first, but then you can do when you have no more practical element.
Place the umbrella or the stick leaning slightly below the navel and rectifies the lumbar curvature carrying the pelvis forward. Raise the buttocks without taking off the shoulders off the floor and low to the initial position. If you can put a few seconds on the buttocks up, takes to contract them to exercise more effective.
Finally we come to the thighs. In this case, we are trying to do squats and in the gym. The position is placed with open legs and toes almost 180 degrees and knees flexed. From that position, you have to take a step forward without losing flexion. From there, return to the starting position to re-do the same movement with the same leg or alternate them.
To maintain balance and get to have your back straight and aligned, can take a long umbrella or a broom handle and pass behind the neck, resting on the shoulders and holding hands at both ends. Another option for balance is get your hands on the waist.
Each exercise would be useful to repeat it three times, each time making 15 moves followed. If the principle is much exercise or there is not very much time, can be done twice each with 10 repetitions of each movement. The result you’ll notice right away.