Who said it was absolutely necessary to go to a fitness center to work your muscle mass? It is certain that in a gym, you can work your muscles in isolation. However, if you’re not the type weights, know that it is possible to tone your body with as little as 5 years. You want to know these exercises? Here they are!

1) Pumps (push-up)

Muscles: the pectorals major and triceps

Facing the ground, the body relies solely on two feet and two hands. The legs are attached, and hands a little further apart than the shoulders. The purpose of the exercise is to lower the body staying right with the single arm work. The body descends until the chest (or chin) affects almost the ground. Lowering and raising is a push-up. This exercise is frequently used in military camps. Perform one set of 15 reps, then take a break of 30 to 60 seconds. Repeat up to 3 sets of 15 repetitions.

2) The ball squat with back to the wall

Muscles: quadriceps

Standing against the wall. Put the ball between you and the wall. Place it between your shoulder blades and buttocks, feet forward from the body axis. Off keeping motionless figure until the legs are no longer parallel to the ground and they form an angle of 80 °. Replace returning to the starting position without fully extend the legs. Perform one set of 15 reps, then take a break of 30 to 60 seconds. Repeat up to 3 sets of 15 repetitions.

3) Draw sitting on the floor

Muscles: simulations Isidor and biceps

Sitting on the floor, back straight, take a rubber band and take each end with one hand. To create resistance, place the elastic at your feet while keeping your hands in each end. In a move from the front to the back with your arms along your body, your shoulder blades closer to one another. Perform one set of 15 reps, then take a break of 30 to 60 seconds. Repeat up to 3 sets of 15 repetitions.

exercise-practise

4) Flex ion of the trunk

Muscle requested: rectums abdomen

Head and shoulders raised, neck relaxed. Hands on your thighs. Contracting the abdomen, lift your upper torso and push forward as much as possible with your hands. Return to the starting position. Perform a series of 20 to 25 repetitions, then take a break of 30 to 60 seconds. Repeat up to 3 sets of 20-25 repetitions.

5) Rise alternating knees to chest

Lie on the floor, shoulders slightly raised to keep the top of your abdomen constant voltage throughout the year. The legs are slightly away from the basin. Lift your chest by doing slightly rotated to the side, at the same time, raise the opposite knee to the side of the torso rotation. Try to keep the same angle with the knee while the leg is close to the chest. Return to the starting position and repeat the same movement of the other side. Perform a series of 12 to 15 repetitions on each side then take a break of 30 to 60 seconds. Repeat up to 3 sets of 12-15 repetitions.