We ignore them in our daily routine or do not know how to exercise them properly. That’s why we recommend six useful trainings for which no equipment is needed.
When we start exercising, one of the parts of the body we most often ignore is the arms. We strive to tone legs and abs and while the upper extremities, simply and simply, lag behind. Either that or we don’t know how to exercise them properly. From the triceps to the palm of your hands, there are many muscles to work. And besides, like everything else in life, wearing toned arms requires a certain perseverance and dedication.
These exercises are great by themselves, but are even better if made combined
In this regard, New York University physiotherapy professor Marilyn Moffat has recommended a series of training sessions for which weights are not even required. As he points out in’ the Independent’, These exercises are great on their own, but even better if combined. You have to do as many repetitions as possible, at your pace, and remember: if any exercise causes you an unusual color, stop and go to your doctor.
This is a basic exercise that is becoming increasingly popular for its effectiveness. To do this, it is necessary to lie on the ground (it is worth using a mat) face down. Then you have to bend your elbows, lean on your forearms and form an angle close to 90 degrees, leaving your back straight. Meanwhile, the body must form a line from the head to the heels, with straight legs and joints, held by the tips of the feet.
You can start by holding the posture for one or two minutes, but the idea is to increase the time to five or more of the pull. If you want to increase the difficulty, you can try raising your leg for a few seconds. In any case, you will always notice on your wrists, which you can counteract if you place your fingers as wide as possible to distribute the weight.
- The side plate
It is usually recommended to strengthen the abdominal area. It is very similar to the normal plate, although it has its variations. Instead of standing upside down, make side, with the forearm and both feet touching the ground. It is usually a little more complicated when it comes to maintaining balance. You can also try the inverted plate: which basically consists of looking face up and bending your arms, leaning with the forearms and heels of the two feet.
- Bending with chair
Take a chair and put it near a wall, for safety. Position yourself as if you were about to sit on the edge and instead of taking the seat, performs pushups without that your rear gets to sit. Do eight to 12 reps, without getting too tired, increasing the amount as the days go by. It is important to keep your elbows as close to your body as possible. Your back should also be straight and close to the chair. If this exercise really tastes little by little, you can always use one hand.
- Bending with chair (backwards))
It’s very similar to the previous exercise. It consists of looking at the chair, with the knees on the floor and doing the push-ups.
- Feet on the chair
It’s about putting your body in the opposite direction of the chair, with your legs up, your feet on it and leaning with your hands. This is Marilyn Moffat’s favorite kind of Flexion. It’s best not to force too much, once you notice he’s already pulling you, go back to the starting position.
It is one of the most complete exercises there is, which besides training and toning our musculature, activates anaerobic capacity. It consists of squatting and leaning with your hands on the ground, stretching your legs backwards to the background position. Then we make a bottom and in a jump we put ourselves back in the squatting position. And there we stand with another jump and return to start. It is advisable to do about three sets of between six and 15 repetitions, depending on the state of shape.
Lose weight, improve your mood, or develop your physical condition
You are most likely reading this article sitting down and now, realizing that you have been in the same position for hours, you feel a mixture of guilt and a desire to exercise. Yes, but what? Scientists have been arguing for decades about which is the best. It’s a controversial issue. If you are not or want to become an athlete-and you simply want to improve your health or fit in those pants that resist you-the gym (the first choice of rookies) can become intimidating: treadmills, stationary bikes, weight machines, muscular muscles sweating the gout… enough for you to get out of your hair and never get off the couch again.
If you still think it’s the best alternative, Harvard Medical School has revealed something that might interest you: the best practice doesn’t require a gym. Specifically, a report by Professor I-Min Lee details the five most beneficial exercises, either to lose weight, improve your mood, or develop your physical condition. In addition, these activities can be carried out regardless of the age or intensity to which you are accustomed.
The author of the study makes it clear: “you can say that swimming is the perfect training.” Unlike other aerobic sports such as running or cycling, which only develop the lower train, all muscle groups develop when swimming. It’s probably the sport that builds one of the most balanced and compensated bodies.
The more muscle you have, the more calories you will burn and therefore the easier it will be to lose weight or maintain your weight.
In addition, it raises heart rate and thus improves heart health and protects the brain from age-related deterioration. It is also a great exercise to fight joint pain and is therefore usually recommended to those with arthritis.
- Tai chi
Surely more than once you’ve felt a certain admiration, also some envy, at the sight of someone, even of advanced age, practicing tai chi. However, it not only serves to cause sensation in the park, but is a very healthy exercise that also brings obvious benefits to body and mind in a very short time. The practice of this martial art slows aging, increases flexibility, strengthens muscles and tendons, and helps combat certain diseases, such as arthritis. In this sense, it is especially recommended for older people, since, as Lee points out, “balance is an important component in physical condition and is something we lose as we age.” Cheer up and try a class, you’ll see how in time you’ll be able to make those slow, harmonic moves that you love so much.
- Strength training
Don’t be scared: if you think that force is just for gym training, you’re wrong. Exercise basically consists of using a weight to create resistance. That weight can be your own body, some bars, dumbbells, elastic bands… but, in any case, and not being used to it, you have to start with a light one. Doing so won’t get you some steel muscles, but it will keep them strong and resilient.
Walking is simple, but it helps maintain shape, improve your cholesterol levels, strengthen your bones, control your blood pressure…
Before starting the training take into account your abilities. When you spend a lot of time not using your muscles, you’ll notice how they lose strength over time. As a general rule you should be able to lift the weight about 10 times easily. After a couple of weeks, you can try and increase the weight by one or two kilos. The key, according to the Harvard report, is to increase the difficulty as soon as you can lift it 12 times without getting rid of it. ” The more muscle you have, the more calories you will burn and therefore the easier it will be to maintain your weight, ” adds Lee.
Yeah, walking is exercise, too. It’s simple, but powerful. It helps you stay fit, improve your cholesterol levels, strengthen your bones, control your blood pressure, raise your mood, and lower your risk of certain cardiovascular diseases and diabetes. To top it all off, several studies have shown that it helps combat age-related memory loss. All you need, therefore, is a pair of Good slippers and a little free time: just 15 minutes a day and then gradually increase the time.
- Kegel exercises
This training does not go from a 44 to a 42, but it does do something important: it strengthens the muscles of the pelvic floor. In addition to helping combat incontinence, they also play an important role in sexual life. According to a 2015 study, those who practice them can last up to four times longer under the sheets. Basically, they consist of straining those muscles, keeping the effort between about three and five seconds and relaxing. It is necessary to repeat the process a few times, between 10 and 20.