exercises for toning brazos from home

To be in shape is not essential to go to the gym: our house can be converted into the perfect place of entertainment with only material, the elements very sensitive that do not require much space on a high coast. If you want to get into the tranquility of the house, this post is for you.

As a rule, the chicas solamos mucho hincapié in the lower train: we want our legs and buttocks to be firm and toned. However, limiting us to entering this part of the body is an error. So that you can complement your other training sessions we have provided you with 7 exercises to tone your home.

push-ups

One of the basic training exercises we would all have to do: the flexions of the work helped us work the pectoral, but also actively collaborate on the triceps. Tumbate mouth down and put the hands to an anchor a little higher than your men. From that moment on, you carry your sweat to make your body rise, and again to despair.

If you are starting and still could not have a flex on the pin of the feet (do not worry, it is normal when you begin to exercise) you can make pie holders and supporting the hands on the wall. The other ways to do this exercise are to be more supportive than the rods instead of the foot joint.

Beware: Make sure your lumbar falls. To avoid this, make sure you activate your abdomen correctly.

Triceps flexions

In this type of flexions, the flexion was directed directly at the triceps. It puts your brothers right down to your men and assurances that your arms are well caught in the body and that all your heads are behind. From this position, there is still a lot of sweat going up.

These flexions are more complicated than pectoral flexions, and we demand the smallest muscle to work with. If you want to make it easier, you can support them in the rollers instead of the knuckle joint, and start performing the slow moving movement very slowly.

Beware: separate the arms from the body. Throughout the movement the arms must be caught and the target aiming for your feet.

Biceps Curl

Another of the classic exercises, in this case to work the biceps. Pie collocate with slightly flexed rollers and take one hand with each hand. If you did not have a mancuernas, you could use legume packets or refill a bottle with the ground. I fold all my minds about my men and women, and I despace.

Beware: Separate the body from the body (throughout the movement should be attached to your sides) and bend the spread back to move the weight (the spread should be straight and raised).

Side elevations for men

The men who want to find out whenever we have a tie-down t-shirt or a scout word of honor, so it deserves to be kept in shape. Collocate the pie with the slightly flexed rollers and a hand (the bar) on each hand. We raise the sides laterally so that our man, the room and the muzzle are aligned and parallel to his.

Beware: I will send the men there. Remember that your men should always stand behind and bow, taking lightly off.

Dips de tríceps 

   

An effective exercise for the effective for our triceps are the dips or the fondos, so you will need a silla or a flat table. We lay scattered around the silla and we support the hands in the Asian, so that the fingers of the hands miren there were ours. From then on, we flexed the rooms to curl up with the scattered upright, and wielded the silla down to rise again.

You have to understand that as long as you place your shoes, the harder it will be to exercise and vice versa.

Beware of: folding all the sides. Al flexionarlos we debted llevarlos ago.

Man Press

Another of the badly used exercises to work the men and the pressure of the man is the military pressure, as we lift the weight above our head. Pie collocate with slightly flexed rollers (can also be seated in a ball) with a bow in each hand and colocals at the height of the ears. Since then, you have been holding the weave on top of your head and you will stretch the arms and return to the initial position.

Beware: bend at an excess of it scattered to rise weight. If you have the exercise seated on a ball, it should not be scattered on the back.

Triceps Extension

We stand with the slightly flexed legs and take a hand over the bar. We both climbed over the weave, placing the mancuerna above our head, and from there, we flexed the cords so that it reached just above our necks. We return to stretch the codes to return to the initial position.

Beware of: moving the elements in place. Throughout the exercise, he must be attached to the prongs, as we had been escayoladas.