To do this, stand or sit in the correct position on the bench cushion. Don’t overstretch your arms, otherwise you could hurt yourself. Inhale and exhale as you lift the weight until your forearms are vertical. The effort is greater if you slowly count to two before your elbows form a 90-degree angle with your upper arms.
This bodyweight exercise is good for your back muscles and biceps.
To do this, stretch your arms and grab the pull-up bar with your palms facing you. Inhale, push your chest forward and use your arms to lift the exhalation, pulling up as far as you can. Ignore the basic rule that your chin must be on the bar, otherwise you can move your shoulders forward. Return to the extended arms position in a controlled manner and repeat the movement.
4. Step up
This exercise is good for your legs and buttocks and will help improve your balance.
To do this, you must use a box, step or bench 50 centimeters high. Stand a few inches from the box and come up with one leg until you’re fully upright with both feet, then lower down and repeat with the opposite leg. To increase the intensity, you can pick up some weights. (Also read: With these 4 simple rules of nutrition you train much more successfully)
5. Leg raises
This exercise will help you work your abdominal muscles, improve flexibility and balance.
To do this, you need to lie on the floor with your back straight and your hands at your sides (or under your buttocks), lift both legs until they are vertical, and slowly lower them until they are a few inches off the ground. Repeat the exercise lifting your legs again in a controlled manner using your abdominal muscles.
Burpees are deadly, at least they look like it. Burpees get your heart rate up and work your arms, back, chest, core, glutes, and legs.
Take a standing position. The four parts of the exercise work as follows:
Bend your legs, place your hands in front of your feet, and squat down.
Support yourself with your hands, jump into push-up position with both legs, and then lower your body.
From the prone position, use both arms to push yourself back into the pushup position and jump back into the squat position.
Jump into the air, return directly to the starting position, and then repeat the process.
You can create more intensity by touching your chest to the ground as you lower. (Also read: Stretching exercises – 5 basic exercises to relax muscles in the home office)
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