Work Your Way to a Firmer Body
In case you did not know so far, there are some things that you can do and burn calories, firm your body muscles without even leaving the room. Moreover, you will be able to tone yourself by just following these simple rules of training that “All of these exercises involve multijoint movements, so you’re firming up individual muscles while training them to work together,” says Benjamin Hendrickson, an ACE-certified personal trainer at the Sports Center at Chelsea Piers in New York City, who designed this innovative strength-training circuit. All of these will offer you the possibility of having better balance and as well coordination.
What you need is a clock, in which you can time yourself; then just warm up for at least five minutes by marching in the place. Each of the five following exercises needs to be granted one minute, then rest for another one minute and then repeat again the circuit.
The rehearsals number is different depending on the level that you may be finding yourself at. Therefore, if you are a beginner you should do three complete circuits, if you are in an advanced category, do five complete circuits and while you have already created an entire plan, you can do this work out for three times a week, on non consecutive days and do ten reps of each exercise, and you can try and skip the timer and concentrate on form.
The step up move implies staying in front of a stair and holds your feet together and arms at sides. Then put your left foot on the step, keeping your abs tight and head up. Lift your body on the stop and raise your right knee until thigh is parallel to the floor as it is shown, stay like this for a second and then change the leg. Continue alternating legs until a minute is through. It is a good exercise to practice as it helps you engage your core.
The next exercise is elbow – to – knee sit – up one. Just lie on the floor with your feet flat on the floor and bended knees. Place hands holding your head and try and stand up with your head and feet in the same time. The contract your abs and let your elbows meet knees. Stay like this for a second, then lower. During an entire minute neither head or feet should touch the floor. It works as it will increase the abdominal strength and the body awareness.
The mountain climber position works glutes, quads, hamstrings, calves, core and as well chest. Stay in the push-up position, with your hands on the floor and feet hips width apart. The right knee should be bended and raise hips into the air and switch from one leg to another. Do this as many times accordingly as well alternating legs.
Rotating side lunge implies standing with your feet hip – width apart, the arms being extended at the level of the chest and the hands clasped. While taking a big step to left, rotate your upper body towards left, then, change the leg doing the same thing. Do for each a full minute. It teaches you how to coordinate the lower and the upper part of your body as well. It is great for strengthening muscles that are not so used in daily life.
The push – up exercise is good to work chest, shoulders, triceps and cores. You should place your hands on the floor beneath shoulders and try and balance on toes. Bend your elbows up to sides and lower body. While doing this, keep your abs tight and the body in straight line. Then raising knees on the floor push back up from the chest. At the top, strengthen you legs and then repeat the exercise. With this exercise you will better build your upper body strength.11