The metabolic training that builds strength and tone your abs, back, hips, buttocks and arms.
Toning exercises
In an effort to reach long, thin, the muscles in shape, but you're really not one to spend hours pumping iron or tapping metal weight machines at the gym? We hear you! Although the fear of "loads" with weights is not based on reality, especially for women over 40 years, building muscle is a must for strong bones and increase your metabolism. Here you will find our selection of the most effective "free space" much thinner and more head to toe.
Monkey Push
Strengthens: arms and shoulders, stomach, back
Get in the "top" of the push-up position with your hands directly under your shoulders and body in a straight line from head to heels. Keep heavy heart, slide your finger and a leap forward and gently landed on the ground outside of the hand. Hop in its original position. Bend your elbows (they keep close to the body) to reduce the body to the ground, then press back up; 1 is a representative. Do 10-12 repetitions.
Legged shoot DELT
Strengthens: core, shoulders, biceps, triceps, back, thighs, buttocks
Keep weight 5-8 pounds of palm forward. Lean hung in each hand at the waist and let his hands and lift the left foot back so that it is in line with the torso. Turn the shoulder muscles and lift the weight on the parts by hand are not parallel to the ground (see figure). Lower leverage. Do 15 repetitions; Switch legs and repeat.
Lift the arm and the opposite leg
Strengthens: upper body, lower body, biceps, triceps, buttocks, shoulders, upper and lower back,
On all fours with your hands under your shoulders and your knees under your hips. Extend your right arm forward; Meanwhile, back left leg. Hold for 5 seconds and then release and repeat with the left hand and right leg; This is a repetition. At 10 to 15 repetitions.
Triceps down dog
Strengthens: chest, biceps, triceps, shoulders
From the position of the board, bend your elbows below as far as you can, point. Lift hips while you press the dog in the correct position. The heel on the ground back to the Council. Full sequence 10 times.
Turning the kneeboard
Armed: The upper and lower parts of the body; Arms, shoulders, abdominals, obliques, buttocks
Soccer plank position (part of the push-up). Turn the lower body to the left, then to the right; Back to the center. Bring your left knee before touching the left elbow; Hold 1 second and then to the center and repeat on the right side. This 1 representative; Do 20 repetitions.
Kneeling Toner Glute
Strengthens: the buttocks, thighs, inner and outer thighs, abdomen
Put your knees, knees separated shoulder width, and hold the back of the chair; Tighten abs, Tuck your pelvis. Slide your left leg back, knee and lift your finger from the bottom; Press right down (knees bent) for 20 repetitions. Keep your knees behind the hip, pelvis tucked away, turn the leg slightly (a finger at 8 clock); lifting the fingers 20 reps. Put the thighs; Rear leg press 20 reps. Lift the diagonal leg to 20 repetitions. Switch legs; repeat the series.
President of rotation
Strengthens: upper and lower abs, obliques, hips, buttocks
Stand with your feet together. Bend your knees, hips backfiring (knees behind toes) without almost thigh parallel to the floor; raise your arms forward and up. Rotate the torso to the right and attach the left elbow on the outside of the right knee. Hold for 3 breaths; Return to the starting position. Repeat on the left side; 1 is a representative. Perform 3 representatives.
Dance Crescent blow
Strengthens: obliques, hips, back, buttocks, arms
At the start position with his legs apart, knees bent and legs wide, and toes pointing slightly outward. Shift the weight to the right leg and stretch the left leg. Around the hands as if holding a big ball, and turn left on the side of the waist above the knee bent.
Quadriceps Stretch
Strengthens: lower body, hips, legs, buttocks, hips
Start on hands and knees with your feet on the stability ball and the wall. Lift the right foot with your right toes pointing toward the ceiling; 4 inches from the knee to move the ball. Sitting on top of the foot against the ball. Slowly his left leg in a lunge with the left foot on the ground, the knee above the ankle; raise the torso. Beat the top of the right foot into the ball to win a penalty; as you punch, use your left leg to push the body straight again and torso, stretching quads. In 5 to 10 repetitions. Repeat on the other side.
Toning exercises
In an effort to reach long, thin, the muscles in shape, but you're really not one to spend hours pumping iron or tapping metal weight machines at the gym? We hear you! Although the fear of "loads" with weights is not based on reality, especially for women over 40 years, building muscle is a must for strong bones and increase your metabolism. Here you will find our selection of the most effective "free space" much thinner and more head to toe.
Monkey Push
Strengthens: arms and shoulders, stomach, back
Get in the "top" of the push-up position with your hands directly under your shoulders and body in a straight line from head to heels. Keep heavy heart, slide your finger and a leap forward and gently landed on the ground outside of the hand. Hop in its original position. Bend your elbows (they keep close to the body) to reduce the body to the ground, then press back up; 1 is a representative. Do 10-12 repetitions.
Legged shoot DELT
Strengthens: core, shoulders, biceps, triceps, back, thighs, buttocks
Keep weight 5-8 pounds of palm forward. Lean hung in each hand at the waist and let his hands and lift the left foot back so that it is in line with the torso. Turn the shoulder muscles and lift the weight on the parts by hand are not parallel to the ground (see figure). Lower leverage. Do 15 repetitions; Switch legs and repeat.
Lift the arm and the opposite leg
Strengthens: upper body, lower body, biceps, triceps, buttocks, shoulders, upper and lower back,
On all fours with your hands under your shoulders and your knees under your hips. Extend your right arm forward; Meanwhile, back left leg. Hold for 5 seconds and then release and repeat with the left hand and right leg; This is a repetition. At 10 to 15 repetitions.
Triceps down dog
Strengthens: chest, biceps, triceps, shoulders
From the position of the board, bend your elbows below as far as you can, point. Lift hips while you press the dog in the correct position. The heel on the ground back to the Council. Full sequence 10 times.
Turning the kneeboard
Armed: The upper and lower parts of the body; Arms, shoulders, abdominals, obliques, buttocks
Soccer plank position (part of the push-up). Turn the lower body to the left, then to the right; Back to the center. Bring your left knee before touching the left elbow; Hold 1 second and then to the center and repeat on the right side. This 1 representative; Do 20 repetitions.
Kneeling Toner Glute
Strengthens: the buttocks, thighs, inner and outer thighs, abdomen
Put your knees, knees separated shoulder width, and hold the back of the chair; Tighten abs, Tuck your pelvis. Slide your left leg back, knee and lift your finger from the bottom; Press right down (knees bent) for 20 repetitions. Keep your knees behind the hip, pelvis tucked away, turn the leg slightly (a finger at 8 clock); lifting the fingers 20 reps. Put the thighs; Rear leg press 20 reps. Lift the diagonal leg to 20 repetitions. Switch legs; repeat the series.
President of rotation
Strengthens: upper and lower abs, obliques, hips, buttocks
Stand with your feet together. Bend your knees, hips backfiring (knees behind toes) without almost thigh parallel to the floor; raise your arms forward and up. Rotate the torso to the right and attach the left elbow on the outside of the right knee. Hold for 3 breaths; Return to the starting position. Repeat on the left side; 1 is a representative. Perform 3 representatives.
Dance Crescent blow
Strengthens: obliques, hips, back, buttocks, arms
At the start position with his legs apart, knees bent and legs wide, and toes pointing slightly outward. Shift the weight to the right leg and stretch the left leg. Around the hands as if holding a big ball, and turn left on the side of the waist above the knee bent.
Quadriceps Stretch
Strengthens: lower body, hips, legs, buttocks, hips
Start on hands and knees with your feet on the stability ball and the wall. Lift the right foot with your right toes pointing toward the ceiling; 4 inches from the knee to move the ball. Sitting on top of the foot against the ball. Slowly his left leg in a lunge with the left foot on the ground, the knee above the ankle; raise the torso. Beat the top of the right foot into the ball to win a penalty; as you punch, use your left leg to push the body straight again and torso, stretching quads. In 5 to 10 repetitions. Repeat on the other side.
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