Do you want to shape and tighten your body with minimal effort? Isometric exercises are right for you, and we bring you four basic exercises that will activate all muscle groups.
In addition to these four exercises that will run three times a week, no more than 10 minutes you will notice results after one month. If you want to further improve the results and add 20 minutes of cardio exercises in each workout.
Lie on your back, bend your legs at the knees and put the rates on the surface, and place the palms on the thighs. After that first lift the head, then lift your legs to give you the lower leg and thigh are at an angle of 90 degrees. Palms gently press your thighs. Hold this position for 20 seconds. Repeat three times.
Start with the standard position of the right stick (planking). Forearm put on the surface, keep the weight resting on your forearms and toes, the body does not touch the surface, back and spine are straight. After that, put the palm of your left hand on the ground and push off, then do the same with your right hand so that both hands are flat (like when doing push-ups), and one by one arm back to the starting position. Repeat 10 times.
Climbing at rope
Lie on your back, bend your legs at the knees and feet in the cradle. Place your hands in front of you up and doing hand motions as if climbing the invisible rope and slowly lift your head and shoulders off the substrate. Climb the rope while counting to 20. Repeat three times.
Planking on the side
Stand in a position of high real stick, which means that it does not keep the forearms, but on the palms and toes, arms straight, back and spine also oriented toward the floor. Hold for 10 seconds starting position. Then rotate the body so that one arm of the ground and turn it right up to the ceiling, stay in this position for 10 seconds and repeat with the other hand. Do three repetitions.