One simple exercise that will allow you to maintain a great shape without the gym. And without leaving home

One simple exercise that will allow you to maintain a great shape without the gym. And without leaving home

Coronavirus first closed schools and kindergartens, and later also cultural institutions and gyms. The only thing we (still) left this outdoor sport. Although here and should be extremely cautious, because I’ve the same output from the apartment through a staircase exposes us to the risk of infection. The safest practice in their own four walls. Especially that the weather does not spoil and also just returned frosts.

Pumps, an exercise that will allow you to maintain a good shape without the gym

Traditional quilting lap Trending Makeup. Pumps is an exercise that has a lot of different variants, so that they can perform them both very athletic person, and those who can not boast good form. It’s great for improving this form.

The muscles of the chest, deltoids, triceps, and a group of muscles responsible for stabilization. These body parts are involved in the making push-ups. The great advantage of this exercise is that we can perform them anywhere we want and we do not need this specialized equipment.

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What should be done properly pump? “Lower the low, but see straight. Put the bottle under the body of water, and only count the repetitions where you touch the bottle cage,” – writes in the guide, “Be Fit” was the star of the NHL and supporter of the exercises at home, Mariusz Czerkawski.

Former hockey player proposes several types of exercises. The first lies in the fact that we do push-ups at wide spacing of the hands – hands spacing wider than our shoulders.

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And how does the pump quilting? “Take the pump so arranged hands to hands touching your thumbs and forefingers – combined space inside the fingers of a hand should resemble the card symbol spades.”

Czerkawski also recommends unbalanced pump. “Take the classic push-ups, but the one hand, set on a small, steady increase,” – explains the author of the guide.

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Or maybe you pump with your feet on the platform? Rest your feet on a chair stable and lower-lift the torso as in the classic push-ups. With this modification works harder upper parts of the chest.

Another option is to pump on one leg – one leg lean on the other. By doing so you have to pump harder to work the abdominal muscles to maintain balance.

People with weaker muscles of hands may opt for a simpler version of push-ups – on his knees. First, lightly bend your legs at the knees, lift the feet up and crossed them. Still it works as in the case of the basic version of push-ups.