A Gym without Leaving Home

Summer, beach, pool, more heat and less clothes. Now enter us the rush for cover this lack of form but time is short and between work, tests… don’t have time and sometimes money to go to the gym.

Well, There is no excuse for not being in shape in our House, and without having to resort to the home shopping for appliances of dubious effectiveness. Surfing the net we found this circuit that helps to get in shape without leaving home. With two repeats three times a week is enough to lose those extra pounds.

Chest and armsWe will take two chairs and place them within a meter of distance, placing us in the same way that if we do a few push-ups. The chairs at the height of the chest, will keep the body in a diagonal position to the floor and We will do a few pushups that will help us keep toned chest.

Leg and buttockFor undercarriage nothing better than to take the stairs that we both avoid. Forget the elevator first. Once located near the staircase, one meter from the first step, We move forward with a stride long to get a leg on the second step with your left foot, repeating the movement with your right foot. Once located on the second step, we continue movement to place ourselves on tiptoe without leaving the upper part of the body to override the upright hip. Once completed, perform the same movement but in reverse, going down from the second step to the ground. With nine replications of each leg get stronger muscles.

DorsalTo paddle from our salon does not need more than a cufflink or failing a bottle or a heavy Tin. Seated in a wheelchair and with your back straight, we throw bottle ensuring that elbow goes touching our bodies. We went down the arm until we regain the starting position and repeat the exercise about 14 times.

LegsTo make a variant of the previous year we need a suitcase full of those garments that we use this summer. With the suitcase at our feet, we flexed knees with toes at the height of the shoulders and keeping your back straight to avoid injury, We threw the suitcase up forcibly with the thighs and buttocks using to advance the hip and stretch your legs. We need to lift the suitcase up to under the Chin. Once at this point, we maintain the position and slowly began to descend the bulk to the initial position by repeating the exercise 15 times.

ShoulderWith the feet apart at shoulder height hold a weight in each hand (a carafe of water, Cufflinks, cans of food…) We keep elbows bent and palms of the hands facing each other and proceed to lift arms. Perform this exercise 15 times and get some men in conditions.

BicepsWith feet apart at shoulder height, we use a towel that we passed below the left foot and grasp both ends with the same hand with your palm facing. We pull the towel toward the shoulder which will cause that our biceps tighten without moving it. You just have to maintain posture about 60 seconds and we will work our biceps in conditions.

TricepsWith a weight in each hand body we flexed at the hip and torso parallel to the ground. Knees, bent and flat feet will prevent that you bother the back. We flexed arms back until the top is parallel to the ground and We carry the hands backwards until your arms are straight. At the end of the movement, we stretched the triceps and retrieves the position of the beginning of the year doing 15 reps.

AbdominalLocated on the ground, lying mouth up place your hands at the sides and stretch the legs. With straight knees raise legs until we get a 45 degree angle. Once there, we can bear a few seconds and began to slowly descend to make work our hidden abdominal. With 12 repetitions will have sufficient.

Glutes and hamstrings Placed upside down on a table in which we are the feet hanging use the glutes and hamstrings to raise heels until they are parallel to the ground and the body stays straight. We can thus bear two seconds and recover the initial position by repeating the exercise 12 times.

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