Simple Exercises We want to get in shape to show off a splendid body not only in summer, but throughout the year. Many times, we find time to go to the gym or attend exercise class to improve our physical performance. Sometimes, our economy does not allow us to pay getaways courses or outdoor sports, but this is not a problem!

To stay in shape, just need a few minutes a day to do some simple exercises at home. If you’re consistent and you try, you’ll see how the results will be visible in no time! Today, we’ll be your “personal trainer” and let you know how to do some small exercises without leaving your home. exer

1. Targeted muscles: Chest, shoulders, triceps

Exercise: Classic style, everyone has done at least one pump. Initially, hands and feet are on the floor. Keep hands from a distance of about twice the width of the shoulders. Your whole body should be straight and tight. To do push-ups correctly, you must descend by bending arms until your chest almost touches the floor, then back up, holding hands and standing straight. Inhale on the way down and blow in back.

If the exercise is too difficult, place your knees on the ground. This trick will help exercise and you can later switch to the normal version.

Do 4 sets of 10, recovering 1 minute between each.

2. Targeted muscles: Chest, shoulders, triceps (with chair)

Exercise: For pumps inclined, put your feet on a chair and hands on the ground, always being careful to keep your back straight. Hands, apart than twice the width of the shoulders should be flat on the ground better stability. Must fall inspired until your forehead touches the ground and blowing up.

Do 4 sets of 10, recovering 1 minute between each.

3. Targeted Muscle: lap belt

Exercise: For this movement sheathing, lie down, taking on the forearms and the tips of the feet. Remain still contracting your abdominals and keeping your back straight. To complicate the exercise, you can lift, separate, one leg keeping it well then right arm. Then, get together one arm and the opposite leg.

Make sets of 1 minute each.

4. Targeted muscles: Shoulders

Exercise: You’re resting on hands, body tense, your toes touching the ground, position pumps. You do not get everything right, but you do a rotation of the body so that its weight is supported by one shoulder. Blow you back in and do the same thing on the other side.

Do 4 sets of 10, with 1 minute rest between each.

5. Targeted muscles: Shoulders

Exercise: Put yourself resting on one hand on a table or something from a height of about 1 m, back straight, legs straight and apart. Flex arm inspiring and down as low as possible. Force well with the shoulder and arm. Your back should remain straight and your shoulders should be level with the hand. Do not bend; do not lean on the side of the arm that works to facilitate the effort. As you progress, the more you can lower the height of your support to do the floor.

Do 4 sets of 10, with 1 minute rest between each.

6. Targeted muscles: Biceps, forearms

Exercise: Sit on a chair, back straight; hold a dumbbell in one hand and outstretched arm down, fist skyward. Climb forearm by rotating the wrist in order to see the dumbbell side. Remember to expire lowering the arm.

Repeat this movement a dozen times for each arm.

7. Targeted muscles: Biceps, forearms

Exercise: Sit still with your back straight and legs apart, put the arm with the dumbbell. Against the thigh, tight down the wrist up back in arms, until the biceps is contracted then descends expires.

Alternate each movement arm a dozen times.

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8. Targeted muscles: Triceps

Exercise: Stand facing a wall, legs slightly apart and place your hands at a height of 1.50m. On tiptoe, make a bending until your head and arms touching the wall. Then, gently keep your back straight, return to your starting point.

Put your hands down, and gradually move closer to your legs. In the long run, you can also put on a chair to get more height.

Do three sets of 25, with 1 minute recovery between each.

9. Targeted muscles: Buttocks

Exercise: Bring the knees to the floor, hands on the ground while keeping your back straight and then take off a leg and pull back by contracting the gluts. It’s important to keep your back flat and your hands firmly anchored on the ground. To add to the difficulty, get the legs stretched out on tiptoe.

Must be in position 1 minute and switch legs.

10. Targeted muscles: Buttocks

Exercise: You must lie on your side, legs straight, keeping your head on your hand for comfort. Raise your leg and get inspired here by blowing. For more difficulty, lift your leg alternately forward and backward. To avoid pain, always remember to keep your back straight.

Repeat this exercise for 1 minute.