Cinci exercitii usoare de tonifiere pe care le poti face oriunde

by Newself on August 28, 2009

Exercitiul fizic reprezinta o parte importante a vietii noastre. Mentinerea corpului si pastrarea unei forme atletice este unul din modurile de a-ti prelungi asteptarea de viata.. Exercitiile de ridicari de greutati sunt de asemenea importante pentru cresterea masei musculare si densitatii osoase pe masura ce noi imbatranim.

Multi dintre noi stim ce avem de facut atunci cand vine vorba de facut exercitii. Problema este unde si cand sa le facem. Cu un stil de viata ocupat, gasirea de timp liber pentru a face exercitii va reprezenta o adevarata problema.

Exercitiile de ridicare de greutati nu sunt doar pentru body-builderi. Pe masura ce imbatranim, si in special cand atingem varsta de 40 de ani, incepem sa pierdem din masa musculara. Pentru femei in mod special, pierderea in masa osoasa reprezinta o mare problema. Cand corpul necesita mult calciu acesta il ia de la oase. Atunci cand faci muschi nu cresti doar masa lor ci si puterea lor.

Iti oferim cinci exercitii foarte usoare de tonifiere pe care le poti face oriunde si oricand daca ai timp. Acasa, la birou, sau in vacanta, poti face aceste exercitii usoare care sunt totusi extrem de eficiente.

1. The Bridge Butt Lift – Sounds like a plastic surgery technique but it is an easy way to tone your buttocks. Lay down with feet flat on the floor, legs shoulder width apart. Place your hands, palm side down, on either side of your body. Pushing with your feet, squeeze your gluteal muscles and lift your butt off the floor. Hold the position for a count of five to ten and release down to the floor.

2. Squats – Squats work the butt, the hamstring muscles and the quadriceps. If you aren’t sure of proper form, you can use a chair. Stand with feet shoulder width apart and feet firmly planted. Push your butt back as if you were preparing to sit in a chair. Keep your abs tight and your upper body straight. Once you reach chair level stop and hold the position for a count of two to five and release. At the lowest point, place all of your weight on your heels for balance and maximum toning.

3. Reverse Lunges – Lunges work the quadriceps muscles. They can be hard for people with knee problems. A reverse lunge still tones the right muscle groups but with less pressure on the knee. Stand with feet together and arms at your sides. Take one leg and move it backwards until you are in lunge position: front leg bent at a 90 degree angle and back leg extended until you are on the ball of your foot. From this position lower yourself down until the back knee almost touches the floor. Hold for a count of two and return to starting position.

4. Pushups – This is a classic toning exercise that works all areas of the arms plus the chest muscles. If you aren’t comfortable or strong enough to perform a pushup on your toes, lower your body to your knees. Be sure your arms are tucked into the body and your back straight as you lower and lift your body.

5. Crunches – Abdominal muscles can be worked every day to build strength and muscle tone. Lying on the floor in sit up position, lace your fingers behind your head. Squeezing your abdominal muscles, lift your upper body until your lower back is about to come off the floor. Hold for two to five counts and return to starting position.

Aceste cinci exercitii pot fi facute oricand ai tu timp. Efectele exercitiilor fizice sunt cumulative. Chiar daca faci odata si doar 5 sau 10 minute, acestea iti vor oferi un avantaj.

Leave a Comment

Previous post:

Next post: