This home exercise is ideal for the voice and abdomen for just 2 days a week

You don’t have to invest in devices or spend hours at the gym Tone Weapons And abdomen. With just two weekly sessions, you can strengthen and define these areas of the body from home with the following exercises. A. Study Posted Pubmed This frequency ensures that frequency is ideal for regeneration High hypertrophic results.

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Hands and abdomen from home those 5 exercises

Tone hands and Abdominal Not only does your appearance improve, especially improving your health and living quality. It is important to choose exercises that define these areas of the body to optimize training. This clever daily routine 5 moves With the frequency of 2 days per week::

• CLLSSIC abdominal crunch.

• Chair Triceps Funds.

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Do you want to start? You need a mat or towel. Do three series Each exercise 10 to 15 repetitionsResting at the time 30 seconds Between each series. Repeat this smart daily routine 2 times per weekAs recommended Study Posted Pubmed.

Without further ado, we will explain the trick to make it properly Movements. Good luck!

1. Iron before

That’s it Exercise This is a multi -simple classic. Do it Iron It helps to activate the deep muscles of the abdomen and shoulders.

You must put in the middle of the location 30 and 45 seconds. But take a lot of attention on your hips, you should avoid drowning or climbing more. What is the correct thing you keep Back Forming a straight line.

2. Flexion of arms

Los Flexion of weapons They are exercises focused on muscle Chest, triceps and core (There will be behind and abdomen). If you are starting, you can rest your knees this movement. It is functional for your goal anyway.

Of course, you have to put Abdominal Signed throughout exercise to protect Lower behind (Pelvic area).

3. CLLSSIC abdominal crunch

To do this ExerciseFall on your back by bending your knees and placing your feet on the ground. Once in a position, raise the torso using Abdominal energy. Do not pull the neck, place the ceiling. This way you escape Tensions In that area.

4. Funds Treasps In the chair

Use a chair to do this Exercise. Support and extend your hands on the edge Legs Forward. Reduce your body while flexion The elbowsShowing them back rather than sides.

5. The heel touched

That’s it Exercise It is specifically recommended to work Oblique muscles. From the position of Crunch (Abdominal), turn the torso with a mild movement to play each Talon. It is important to keep you Omocates Elevated to constantly activate the pelvis.

Tone abdomen and weapons: these 5 exercises and why 2 days a week?

Understand the importance of implementing these 5 exercises This is the basic. He is CoreThe area of ​​the body with the abdomen and the lower back, and Weapons They fulfill key functions for daily mobility.

So, tone Abdominal And the Weapons It has multiple benefits. By strengthening these muscles:

• Makes it easier Normal movementsLike stabilizing the body when lifting or running objects.

For Frequency, The Investigation Published Pubmed “Showed up”Train Twice a week Promotes high hypertrophic results to train once a week ”. That means gives good results in terms of Hypertrophy (Muscle growth).

That is, if you want to develop and define Abdomen and handsYou need to train with it FrequencyTo apply one The intensity Enough and doing to work a Progress Gradually in the load.

This information does not replace the doctor’s diagnosis or prescription in any case. It is important to go to a specialist when symptoms occur in the case of illness and always self -united.