Fitness Exercises – To stress different muscle groups (arms, legs, and torso). In addition, you should allow the muscles to rest for about 48 hours after intensive training so that they can regenerate.
On the way to the dream figure, nutrition is, of course, also a decisive factor. If you eat a healthy and balanced diet, you can succeed faster and more effectively. Small portions are ideal several times a day: five to six meals spread over the day, spaced about two to three hours apart. Above all, fresh foods such as fruit, vegetables and lean (mainly white) meat should be consumed.
Table of Contents
Fitness Exercises – EXERCISES IN THE KITCHEN
Wall Squat With
Your back against the wall gradually bends your knees until your thighs and calves form a 90-degree angle. Be sure to keep your upper and lower back straight against the wall.
Push up with increased ground
Place your feet in hüftbreitem distance toward each other, extend your arms shoulder-width forward and support the hands-on table. Slowly curve forward until your arms form a 90-degree angle. Hold the exercise for a few instants before pushing back up.
Tiptoe Stand Stand
With both feet on tiptoe and lower your heels to about an inch off the floor. Hold the position before lowering your heels fully to the floor. Repeat the exercise several times.
Fitness Exercises – EXERCISES IN THE BATHROOM
Overhead Press
Sit on the bathtub or toilet seat, grab an object and raise it over your head until your arms are straight. Then lower your arms back down and repeat the exercise. Keep your back straight.
Towel
Glide-On all fours, place your toes on a towel and raise your knees slightly. Use your feet to push the towel back and pull it towards you. Keep your back straight.
Wall push ups Stand
In a corner and press your hands against a wall surface. Slowly lean forward until your arms are bent at a 90-degree angle, hold the position for 10 seconds, and then push back. EXERCISES IN THE LIVING ROOM
One-Legged Squat Stand
With your back to the sofa and your feet shoulder-width apart. Place your left foot on the couch and squat down so that you bring your left knee toward the floor. Keeping your back straight, repeat with the other leg.
Forearm Push-Ups Place your
Forearms on the floor, extend your legs behind you, support yourself on the balls of your feet and keep your hips elevated. Now push yourself up with one arm at a time until both arms are straight and return to the starting position.
Reverse Crunches
Lie on the floor with both arms at your side, palms down. Pull your legs and hips off the floor, move your legs toward you as if you’re about to touch the forehead with your knees.
Fitness Exercises – EXERCISES IN THE BEDROOM
Leg raises on all fours standing on all fours,
Lift your knee and extend it back and up until your thigh is even with your back and the sole of your foot is pointing towards the ceiling. Then lower your leg back down.
