5 exercises to keep you in shape

High bending

Higher flexions are primarily intended to strengthen and tone the upper body; In addition, since they are of high physical demands, they also help activate the metabolism and reduce abdominal fat.

 

How to do them?

Lie on your stomach, resting your toes on a raised surface (a step or stool).

Separate your arms a little from your torso and lean on the floor with your hands.

Strengthening your arms, raise your body while keeping your back straight.

Do abdominal strength at the same time, hold for a few seconds and slowly lower.

Try to complete between 10 and 12 repetitions.

3. Squats

Undoubtedly, squats are the inevitable exercises in every routine to be in shape.

 

 

These work the entire lower part of the body, especially the muscles of the thighs and glutes.

 

How to do them?

Stand straight, feet shoulder-width apart and facing forward.

Lower your glutes slowly, flexing your knees and keeping your back straight.

Make sure that your knee does not overlap your toes and gradually returns to the starting position.

If you like, complement them with a bar or dumbbells to increase their intensity.

Perform between 15 and 20 repetitions, and do 3 or 4 sets.

4. "V" Abs

Abdominal exercises are a great complement to tone the belly and sharpen the waist.

 

In this opportunity we propose to make some in V, which strengthen both the upper and lower abdomen.

 

How to make them?

Lie on your back on a mat or rug, with your legs together and stretched out.

Stretch your arms over your head and then lift your torso to make the abdomen.

The legs and arms are raised, so that the body forms a V.

Hold for a few seconds and return to the home position.

As you do your abs, remember to take a deep breath.

Do between 10 and 15 repetitions.

Bodybuilding 

https://youtu.be/0umZpVbCMJU

https://www.youtube.com/watch?feature=youtu.be&v=0umZpVbCMJU&t=29s

https://www.youtube.com/watch?feature=youtube_gdata&v=0umZpVbCMJU&t=29s

https://www.youtube.com/watch?feature=youtu.be&v=0umZpVbCMJU&t=29s

https://www.youtube.com/watch?v=0umZpVbCMJU&t=29s

https://www.youtube.com/watch?v=0umZpVbCMJU&t=29s

https://www.youtube.com/watch?v=0umZpVbCMJU&t=29s

https://www.youtube.com/watch?feature=youtu.be&v=0umZpVbCMJU&t=29s

https://www.youtube.com/watch?feature=youtube_gdata&v=0umZpVbCMJU&t=29s

https://www.youtube.com/watch?feature=youtu.be&v=0umZpVbCMJU&t=29s

https://www.youtube.com/watch?feature=youtube_gdata&v=0umZpVbCMJU&t=29s

https://www.youtube.com/watch?v=0umZpVbCMJU&t=29s

https://www.youtube.com/watch?feature=player_embedded&v=0umZpVbCMJU&t=29s

https://www.youtube.com/watch?feature=player_embedded&v=0umZpVbCMJU&t=29s

https://www.youtube.com/watch?v=0umZpVbCMJU&t=29s

https://www.youtube.com/watch?v=0umZpVbCMJU&t=29s

https://www.youtube.com/watch?feature=youtube_gdata&v=0umZpVbCMJU&t=29s

https://www.youtube.com/watch?feature=player_embedded&v=0umZpVbCMJU&t=29s

https://www.youtube.com/watch?feature=player_embedded&v=0umZpVbCMJU&t=29s