Contents:
- Medical Video: 7 DAY CHALLENGE - 7 MINUTE WORKOUT TO LOSE BELLY FAT - HOME WORKOUT TO LOSE INCHES - START TODAY
- 1. Push up
- 2. Cardio interval
- 3. Bridge
- 4. Side plank
- 5. Shoulder stand (wax attitude)
- 6. Step up
- 7. Triceps Extension
Medical Video: 7 DAY CHALLENGE - 7 MINUTE WORKOUT TO LOSE BELLY FAT - HOME WORKOUT TO LOSE INCHES - START TODAY
Exercise is not only done to nourish the body. However, it can be done to form and tighten some parts of the body that are loose. For women, having an ideal posture is very important to support his appearance. The following are various types of sports for women that you can try and practice at home.
1. Push up
Sports for women are first, namely push ups. Although simple, this exercise works by involving all parts of the body and burning enough calories.
other than that push ups also helps strengthen the forearm, biceps and triceps. In fact, this simple exercise is able to tighten the chest muscles to beautify the appearance of your breasts.
How to do it
Position yourself like you want to crawl. Place your hands on the floor parallel to your shoulders. Get your feet together. Then, lower the body slowly to the chest until it almost touches the floor. Next, push the body back to its starting position. Make sure your hips are also lifted up, not sticking to the floor.
2. Cardio interval
High intensity interval training is a type of exercise that is carried out very intensely and less intensely in one exercise. For example, for beginners you can do brisk walking for 1 minute, then walk normally for the next 2 minutes.
Repeat the interval training five times for 15 minutes. This method is done because it can burn more calories in a shorter time.
How to do it
Determine the type of cardio exercise you want to do like jumping rope, running on top treadmill, cycling or walking. Do the exercises with the following patterns as many as 10 repetitions, namely:
- 3 minutes for 50 percent of maximum strength.
- 20 seconds for 75 percent of maximum strength.
- 10 seconds at 100 percent of maximum strength.
3. Bridge
Bridge including sports for women who can beautify the shape of your buttocks. In addition, this exercise also helps keep your back healthy and free of pain. Bridge it is also used to build muscle, increase flexibility, and strengthen the entire center of the body.
How to do it
Lie on the floor with your knees bent and your feet flat on the floor. Then, lift the hips so that the body forms a straight line from the shoulder to the knee. Lift your back and buttocks and lower them back to the starting position. You can do it in 3 sets, 10 to 15 repetitions each.
4. Side plank
Side plank or plank with a sideways position is one of the basic exercises that can help tighten and shrink the waist. In addition, this exercise also helps endure the abdominal and lower back muscles which are useful for protecting your spine.
How to do it
Lie on your right or left side with your legs straight. Then drop your support on your right or left arm. Lift your hips until your body forms a straight line from your ankles to your shoulders. Hold this position for about 30 seconds. Then repeat on the opposite side by doing the same thing.
5. Shoulder stand (wax attitude)
Sports for other women who have many benefits, namely shoulder stand or the attitude of the candle. This movement is one of the yoga movements called sarvangasana.
This one exercise has various benefits such as balancing hormones, especially thyroid hormones and hypothalamic hormones, strengthening the heart and respiratory system, overcoming flu, reducing varicose veins, reducing constipation, preventing wrinkled skin, and overcoming insomnia.
How to do it
Lie on your back on the mat. Then, lift your legs and hips slowly. Place your hands behind your back and make your legs and back straight face up. Try to do it for 30 seconds to one minute.
6. Step up
Step up is a simple body resistance exercise that focuses on the leg muscles and also the buttocks. This exercise is done to tighten the quadriceps, the muscles of the glutes, and also the hamstrings to make the legs become slimmer, stronger, with the buttocks raised.
How to do it
Stand in front of a stool or staircase and place your left foot firmly on it. The position of the body try to be straight and sturdy. Push your body up so that your left foot is straight back in a standing position on a ladder or bench.
Lower your right leg slowly towards the back until it touches the floor. Then, repeat with your right foot raised on the stairs or bench. Do it exactly as before. You can do it for about 5 to 10 minutes.
7. Triceps Extension
Triceps are used all the time. Therefore, keeping it strong makes you able to move more efficiently. In addition, this also minimizes the risk of shoulder and elbow injuries. Exercise triceps extension performed to tighten the triceps and the back of the shoulder muscles.
How to do it
Prepare a load of approximately 1-1.5 kg. Do it with a slightly bent position. Then, move your right foot forward and your left foot stays behind. Bend your right leg then lift the left arm that has held the load beside the shoulder. Lift and lower the load 30 times. Repeat the same thing with the opposite leg and hand.
