Here are the top 5 techniques for maintaining muscle tone at home, which will help you get a slim figure or keep it. If you can’t go to the gym right now, you have a sedentary lifestyle or a sedentary job, such a complex will help improve your health and improve the quality of your body. The exercises are simple, you can easily perform them at home on your own – without the participation of a coach. The editors of estet-portal.com will share a description of an effective home workout.
- Maintaining the tone of the hands – effective set of exercises
- Tone your abs with ease
- Tightening the thighs and buttocks
- Maintaining breast tone – for a beautiful bust and not only
- Maintaining Muscle Tone: Proper End Your Workout
Maintaining the tone of the hands – effective set of exercises
To avoid sagging arm muscles, we recommend doing the following complex. It involves triceps and biceps, i.e. – posterior and anterior muscles of the arms. To perform, you will need small dumbbells of 1-2 kg. Instead, you can take bottles filled with water. The main thing is that they should be comfortable to hold in your hand.
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The complex looks like this:
1. Stand up straight, take a dumbbell in each hand. Alternately bend and unbend your arms, slightly bringing your elbow forward. You should feel the tension in your biceps. Do 20 repetitions for each arm, take a break and repeat twice more.
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2. Sit on a chair and hold a dumbbell in one hand. Perform the same movement as in the previous exercise, only first do 20 bends with the left, and then – right. The upper arm must not come off the body.
3. The starting position is the same as in the previous exercise. Only dumbbells need to be taken in both hands and raised above your head. Bend your elbows, lowering the dumbbells to ear level. Lower them while inhaling, while exhaling – push up. Repeat 20 times for three sets.
Breathe during all exercises. Remember, you can't hold your breath. Exhale whenever you need to make an effort to lift/push the weight.
Tone your abs with ease
The following exercise will help you achieve beautiful abs and increase muscle tone in the waist area. Do it like this:
1. Starting position – lying on your back, legs bent at the knees, feet firmly on the floor, closed together. Place your hands behind your head, close in the lock.
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2. As you exhale, raise the body to the knees, keeping the lower back off the floor.
3. Inhale as you return to the starting position.
The second version of this exercise – full rise, when you literally sit down, pulling the body to the knees. Each exercise should be repeated 20 times in three sets. As a result, all abdominal muscles will work.
To maintain tone in the thighs and buttocks
By doing these exercises, you will achieve slender legs and toned buttocks. Moreover, with a sedentary lifestyle, it is this part of the body that suffers the most – stagnant processes, pain, discomfort appear.
Do these exercises:
1. Bridge – starting position: lying on your back, legs bent at the knees and stand approximately shoulder-width apart, arms extended along the body. Focus on your heels and lift your body up as if you want to bend well. As you inhale, slowly lower yourself down. Repeat 20 times.
2. Squats – feet shoulder-width apart, socks slightly turned to the sides. Squat so that your knees do not go beyond the line of the toe. To do this, you need to sit down as if there is a chair behind you, and you want to sit on it. Try to squat as low as possible. As you exhale, return to the starting position. Repeat 15 times.
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Both exercises can be performed with additional weight – holding or resting on your hips (for "bridge"), for example, a large book or a bottle of water.
Maintaining breast tone – for a beautiful bust and not only
Pectoral muscles also need to be kept in good shape, which is especially true for women. It is on their quality that directly depends on how beautiful its shape will be. Therefore, for the pectoral muscles, you can do push-ups. If you have not played sports before, you can do them with emphasis on the wall (standing) or from your knees. In this way, you do not have to carry all the weight of the body, but only part of it.
If you have dumbbells at home, you can do arm extensions lying down. To do this, take dumbbells in each hand, lie on your back and hold them in front of you at outstretched arms. Dumbbells should be placed perpendicular to the body. As you inhale, lower the dumbbells down so that your elbows form an angle of 90 degrees, while exhaling – pull up. Do 15 times for three sets.
Maintaining Muscle Toning: Finishing Your Workout Properly
End the exercise with stretching, which helps maintain joint mobility and increases muscle flexibility. Stretch each leg and arm in turn, feeling the muscles stretch. You should feel slight tension, but no pain. Hold each pose for approximately 30 seconds.
After lie down on the floor, arms and legs are relaxed. Lie down like this for a minute so that the body relaxes, the tension leaves the spine.
Maintaining muscle tone is especially important for those who generally lead a sedentary lifestyle. Or, if you are temporarily unable to visit the – during illness or quarantine, then you can train the body at home at least minimally. Remember that without training, without movement, our health will quickly go out of control. And it is especially dangerous for the cardiac system.
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