Teach fitness exercises at home

Teach fitness exercises at home

Fitness exercises be difficult and tiring and boring and sometimes also to Aihbha one particular you must deduct the time to go to the gym, but now you can learn exercises to Allyakhalibdnah practiced in your home

If you verspürst no time and desire to leave your own home, you little ones do not want to leave so easily for an hour or two alone addition, you can also get some targeted workout exercises for the abdomen, legs and buttocks fit and form-fitting to be.The workouts are adapted to the wellness need to establish the balance between body and mind: to raise awareness of one's own body image to make targeted changes by fitness exercise and thus promote efficiency, vitality and wellbeing.The exercises not more than you need a chair and an exercise mat.Not at Challenge yourself and do the doubt rather less than too much: The exercises two to three times a week to perform optimally

Tip: If you have problems with his back or the pelvic floor have generally (just after birth), let all abdominal exercises where you bend the waist in the middle with his arms crossed, from, or replace them with exercises where you only the side muscles of the abdomen are training.

The exercises

For a quick and targeted training at home gymnastic fitness exercises, in which you can train the abdomen, legs, buttocks, the classic problem areas are. The eight most important we introduce you to here.

EXERCISE 1: abdomen and waist

Take a side position a, lay my head on your outstretched arm and lift his legs. hold for 20 seconds and slowly lower. Then switch sides. Exercises on each side five times.

EXERCISE 2: waist and abdomen

Go in the supine position and lift your legs at a 90 degree angle, easily put his chin on his chest. Distance from the arms and come to the upper body slightly upwards. This waist crunches in three sets Repeat ten times each.

EXERCISE 3: Po

Go on all fours (possibly on a chair supported) and lift one leg, with the knee still at waist height. Now bend and stretch but also remain with the outstretched leg to hip height. Paging. Repeat exercise 15 times each.

EXERCISE 4: arms

Brace yourself with your hands on a chair and stretch before the legs. Now lower your arms and push back, lower and press. repeat exercise in two sets ten times each.

EXERCISE 5: arms and chest

Record the push-up position, but do not let your knees on the floor. Now slowly bend your arms and push back, bend and press. Repeat exercise in three sets ten times each.

EXERCISE 6: Po

Record the supine and winkle legs slightly. Raise Now the pelvis and tighten the bum. If you shift your weight when lifting the heel, you can intensify this exercise. Exercise in three sets repeat 20 times.

EXERCISE 7: legs, buttocks

Go into the Grätschstand and place your feet apart. tense chest and abdomen and then go to their knees, push up from the legs again. Exercise in three sets each repeat 10 times.

EXERCISE 8: Lateral abdominal muscles and back

Record a side position, lean with his feet firmly on the ground or against the wall, put the arm on the floor. Now lift pelvis and upper body laterally high so that your body forms a straight line. Position Hold for 15 seconds, then slowly lower. The switch side. repeat exercise three times per side