One of the most common excuses for not exercising daily is lack of time. However, it is important to remember the importance of staying activeespecially as you age, to counteract the loss of muscle mass.
With this quick and easy routine to do at home Priscila Burguete, physical trainer from Zaragoza, there are no excuses anymore. In just 15 minutes, it is possible to tone your entire body using nothing more than dumbbells and elastic bands.
Routine at home and in just 15 minutes
This express 15 minute routine It includes different exercises and works every extremity of the body.
Sumo Squat
To do this, the band is placed on the feet and the knees and hips are flexed, maintaining tension in the element. It is recommended to perform 4 sets of 20 repetitions.
Its benefits are:
- Strengthens the legs and buttocks.
- Improves strength and stability in the legs.
Back Row
IMG_9927.webp
This exercise should be performed in 4 sets of 15 repetitions. The band is fixed to a resistant point and the rowing movement is performed, squeezing the shoulder blades.
In this case, it has the advantage:
- Strengthens the dorsal muscles.
- Contributes to the balanced development of the back muscles.
Shoulder Raises
IMG_9928.jpeg
The band is placed under the feet and the arms are raised to the sides, keeping the elbows slightly bent. It is necessary to perform 4 sets of 12 repetitions to enjoy its effects:
- Strengthens the deltoid.
- Improves strength and stability in the shoulders.
Biceps Curl
IMG_9929.jpeg
It is advisable to perform 4 sets of 12 repetitions and to do them, the band is placed under the feet and the elbows are flexed, bringing the hands towards the shoulders.
This exercise has the following benefits:
- Work the arm muscles.
- Strengthens the biceps by providing constant tension.
Triceps Kick
IMG_9930.jpeg
This known exercise It is worked in 4 sets of 10 to 12 repetitions and is performed with a dumbbell, holding it and extending the arm backwards, keeping the elbow close to the body.
Its advantages are:
- Strengthens the triceps muscles.
- Alternate between both hands to work both triceps equally.
Hip Thrust
IMG_9932.webp
Ideal for strengthening the glutes and lower back4 sets of 20 repetitions must be performed to appreciate its effects.
The idea of exercise It is sitting on the floor with a dumbbell on your hips and lifting them up, keeping the dumbbell on them.
As a benefit, it stands out that it improves strength and muscle tone in the gluteal area.
Source: Ambito
I am an author and journalist who has worked in the entertainment industry for over a decade. I currently work as a news editor at a major news website, and my focus is on covering the latest trends in entertainment. I also write occasional pieces for other outlets, and have authored two books about the entertainment industry.
