Exercises to tone: free exercises for all.

A circuit to achieve results

train from home is very simple; Furthermore, just a few readily available tools: a queue to be skipped (or an exercise bike, a treadmill that are often found in our homes); a thin rubber mat to train abs and legs, while weights just a couple of two-liter bottles of water. You have prepared the required? Perfect, we can leave!

1. heating: takes five minutes treadmill or exercise bike, too bland. The heating is then important to avoid tearing or cramps due all'accumolo of lactic acid. If you have a rope you can alternate a minute of jumping and a mild stroke on site;
2. then we start with the toning of the legs: down with a pad and possibly the weights to your ankles. There is a wide variety of exercises to train the legs and buttocks, for tonificarle and make more defined: an excellent set of exercises can be the one who are in this link, to perform even standing.
3. abdominal: invigorate this area of ​​the body does not just mean saying goodbye to love handles and belly, because even the back also benefits. In fact the abdominals help correct posture of the back, avoiding overloading. To this link are a five-minute exercise circuit that will help araggiungere the results you desire.
4. Finally we take care of toning arms, especially shoulders, Biceps and triceps. No those grueling ups that can also result in back pain and cervical; better to use light weights (maximum 3 kg each if you are a beginner) or, in case you do not have weights, may suffice bottles of water. Here is a of lifting circuit that can help you define the arms, especially if you have a sedentary lifestyle, They can lose tone.
5. After attivbità, about twenty minutes, you can indulge in a bit’ of sano stretching, which helps loosen and relax the contractions. Beware: do not strain your muscles more than they should, the important thing is to feel a slight stretch, no heartburn! In case you have some more’ of energy, instead, you can do five minutes of stationary bike or treadmill.

Run this series of exercises every three days: if also you follow a controlled diet in the portions, avoiding fatty and junk food, drinking two liters of water a day, you can find an appropriate form and say goodbye to heaviness. Try it and then let us know, look forward to your comments (and share your results) below!