Easy exercises with fast results
Strength training strengthens muscles and tendons. It’s good for your posture, your back and has countless other health benefits.
Do these four exercises at least twice a week – more often is better! You need dumbbells (barbells), weights that you can hold in your hand. They can be bought at good sporting goods stores. A set of adjustable dumbbells (with which you can slowly increase the training weight) is not too expensive.
1. For the buttocks and legs
Hold a dumbbell in each hand. Stand up straight with your feet hip-width apart. Let the arms hang at your sides. Now bend your knees in four seconds and Hips. Then slowly rise again.
Do two sets of ten times.
2. For the chest
Sit in a chair with your back against the railing. Take a dumbbell in each hand and hold it next to your head. Inhale and, as you exhale, press the dumbbells up for a count of four. Inhale and lower the dumbbells back down.
Do three sets of ten times.
3. For the poor
Hold a dumbbell in each hand and let your arms hang by your sides. Inhale and slowly bring the dumbbells to your shoulders, with your elbows against your sides. Exhale while slowly lowering the dumbbells again.
Do three sets of ten times.
4. For the shoulders
Hold a dumbbell in both hands. Put one leg in front of the other and bend your knees slightly. Inhale and, while exhaling slowly, raise the arms in front of your body for a count of four. Exhale while slowly lowering your arms.
Do three sets of ten times.
Sources):
- Plus Magazine
