7 exercises to lose weight

• April 28, 2024

If the various activities you do absorb you and you do not have time to go to the fitness center , do not worry, with seven exercises eliminate the kilos of more and recover your figure without leaving home.

We present a simple routine , published on the CNN.com portal, so you can tone up your abdomen Y buttocks ; mold your pectorals and strengthen your triceps.

What do you need?

• Mat (carpet of yoga )
• Barra with weight
• Stability ball (pilates ball)
• Two Dumbbells of 2 kilograms
• League

1.- Tone the obliques Standing with the weight bar between your hands and arms stretched forward, turn your chest to the right. Go back to the center and repeat to the left. Keep moving for 4 or 5 minutes.

2.- Strong triceps Place the garter under your feet and hook the ends to your hands. Then place them behind your neck. Try to stretch your arms as much as you can by alternating them. Do 3 sets of 30 repetitions.

3.-Steel abdomen Sit on the ball with your feet aligned to the width of the shoulders and with the plants well supported on the floor. Place your hands behind the nape of the neck. Turn slowly to the right and then to the left, taking care not to lose your balance. Do it for 4 or 5 minutes.

4.- Elevate your buttocks Lie on one of your sides, one arm extended with the palm of the hand down and support your head. The hand of the other arm places it on the floor at navel height. Place the ball between the legs at the level of the calves. Press the ball with both legs and raise it a few centimeters. Repeat 10 times on each side.

5.- Shape your pectorals Rest your back on the mat, raise your legs and bend your knees slightly. Place both arms stretched behind the head and with the dumbbells in your hands. Raise your arms until you are at a 90º angle with the ground, gently lower and repeat. Do 4 sets of 25 repetitions.

6.- Traditional abdominals Lie on the mat, make sure all your vertebrae they are glued and well aligned (including the neck) on the floor. With your arms stuck to your torso and your palms down, cross your legs and lift them at a slight angle perpendicular to the ground. Flex your knees slowly until you make a 90º angle and then return to the original position. Do 4 sets of 25 repetitions.

7.- Beautiful shoulders

Standing, with the legs aligned to the width of the hip and with a dumbbell in each hand, raise both arms simultaneously until forming an angle of 90º with respect to the torso, then lower slowly and repeat. You can bend the elbows slightly. Do 3 sets of 20 repetitions.

With this routine there is no excuse for not being fit and healthy, train at least three times a week and you will soon notice the changes in your figure.

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Video Medicine: Shaun T's 5-Minute Fat-Blasting Workout (April 2024).