6 tips for doing sport

6 tips for doing sport

Yes, you can get muscle without leaving home and without spending too much time. After one month of daily practice, we see the difference.

Tapered thighs on sofa

Sit on the edge of the sofa on the ischia (small pointed bones at the base of the buttocks), back straight, feet firmly anchored in the ground, hold a small foam ball between your knees. Compress it as hard as possible. Hold twenty seconds, then release twenty seconds and so on for three minutes, at least three times a day.

What do I earn? Adductors (muscles of the inner thighs so often relaxed) toned and refined.

Muscular buttocks and broom

When you play broom, mop, vacuum ... systematically walk on tiptoe while standing upright, contracting your lap belt and glutes, and breathing through your chest. To do as often as possible.

What do I earn? Tapered legs, buttocks and abs more tonic and better balance.

Beefy guys in front of the office

Sitting on the ischions, feet flat, back straight, press elbows and forearms on the desk keeping the shoulders low. Contract the perineum (as if you wanted to hold an urge), inhale thoroughly by inflating the belly, then exhale for a long time by pressing strongly elbows and forearms on the desk. A series of five, three times a day.

What do I earn? Belly less relaxed thanks to the work of the transverse (deep muscle of the abdominal strap) and refined waist!

Firmed body in bed

Lying on your back, your arms along your body, your palms facing the ceiling, bend your legs and lay your feet flat on the mattress. While blowing, push on your heels so as to first raise the coccyx, then the lumbar, the middle of the back and the ribs. Once at the top, breathe normally. Blow down vertebrae by vertebrae on the mattress. Hold ten seconds or more. To renew five times.

What do I earn? Muscular thighs and buttocks, as well as the entire back which remains well contracted during the exercise.

Triceps carved in the kitchen

Sitting on the edge of a chair very stable, hands positioned on both sides of the buttocks. Tighten your shoulder blades, peel off the buttocks and go down to the ground bending your elbows to the fullest extent. Sit back while exhaling. Make four sets of twelve flexions.

What do I earn? Triceps (muscles in the back of the arm, where the fat accumulates and where the skin relaxes with age) toned, provided you do not soften!

Legs of gazelle after the races

Standing, feet apart from the width of the pelvis, knees slightly bent, lift with both hands a pack of water bottles of 50 cl, arms extended along the thighs. Without bending the legs, move the chest forward so that the pack touches almost to the ground and push your buttocks to the ceiling. The back should stay flat. While blowing, raise the bust to return to the initial position. 15 to 30 repetitions.

What do I earn? Hamstrings (muscles at the back of the thighs) and curved buttocks.