Are you looking for exercises that shape the whole body, solidifying almost all the muscles? The exercises suggested below offer exactly this. Just after a few trainings you will feel lighter and more flexible.Repeat each exercise for a minute. If you are not in good shape, it is advisable to start practicing for a period of 30 seconds.
To achieve the best results, do the exercises 2-3 times a week, and also practice cardio exercises in two different days of the week. You need two small tags of 1-2 pounds.
Take one tag in your hands and stand upright so that your feet are at the same distance with your hips. Place your hands near the body, and direct your hands toward the thighs.
As you step backwards with your right foot, bend your elbows and lift the weights to your shoulders, then lower them back along the body (picture a). While returning your right foot in its original position, lay your hands in front of yourself at the height of your shoulders (picture b). Lower your hands and repeat the exercise with your left foot.
Lie down and bend your knees. Your feet should lie on the floor. Holding weights, spread your hands aside, at the level of your shoulders. The elbows should be slightly twisted and the palms pointed to the ceiling (picture a).
Bring your hands over your chest while pulling your knees to the chest (picture b). Return at the start position. During the exercise, you need to keep the same angle at which your knees are bent.
Stand upright. Place your feet hip-width apart, and in your hands take small weights and hold them in front of the hips. Your hands should be directed forward. While you are dull, lift the tag with your right hand towards the shoulder (picture a).
Lift up a bit, lower your right hand down and lift the left tag to the shoulder (picture b). Continue, raising your hands alternately.
Lie on the floor so that your feet are in the width of your shoulders. Holding a tag, stretch your right arm over your right shoulder. Your left arm should be stretched out beside the body (picture a).
Holding your right arm upright, straighten your upper body (picture b). Bend your right elbow, holding the weights at the height of your ear. Return to your original position. Make several repetitions with your right hand, and then just as much with the left.
Lie on the floor and bend your knees. Holding small weights, lay your hands above your chest while stretching your left leg diagonally (at an angle of 45 ° from the floor) and lift the hips from the floor (picture a).
Lower the hips on the floor, while pulling the tag near the head (picture b). Return to the starting position to finish the exercise. Make several repetitions with your left foot and then just as much with your right one.
Stand upright, place your feet at the width of the hips, and slightly knead the knees.Take small weights in your hands and hold them in front of your shoulders so that your palms are directed forwards(picture a). Swing forward, keeping your knees shifted, and back straight (picture b).
Spread your arms forward, at the same level with your head, then pull them back and straight to the starting position.
Stand in the position for push-ups, but in the right hand take a small tag. Bend your right elbow, pulling the tag beside yourself (picture a).Then stretch your arm back (picture b). Put your hand back on the floor to complete the exercise.
Make several repetitions with your right hand, and then practice your left hand.