Tones, firms and sculpts the body at critical points. Here is the tailor-made workout to get back in shape and get rid of the extra pounds at home
Curtain arms, widened waist, less toned legs and extra pounds. According to Istat data, more than 4 out of 10 Italians have weight problems. A number that is destined to increase due to the more sedentary life at home and the cheats at the table of the long weeks of lockdown. To this mix of factors are often added hormonal imbalances caused by lack of sleep and stress, which favor the consumption of larger quantities of food and the accumulation of extra pounds. The lack of rest in fact stimulates a greater production of ghrelin, the appetite hormone. Emotional tensions, on the other hand, favor a greater production of cortisol, the stress hormone, which favors the increase of insulin and stimulates hunger attacks. To lose weight quickly and get back in shape it is necessary to adopt correct lifestyles and above all to move more. Here is the gymnastics to do at home to lose weight quickly suggested by the professional trainer Magda Franceschino, a 5-exercise workout without tools that sculpt the body in critical points.
To tone the arms
Stand with your legs slightly apart, knees bent, abdomen contracted and hands on hips. Bring your elbows together, keeping your chest up and your shoulders down. Extend your forearms back, keeping your elbows motionless and doing a slight twist to better activate your triceps. Return to the starting position and bring your fists up. Perform 3 series of 10 repetitions with a one-minute break between one series and the next.
For strengthen the shoulders
Sit in a chair with your feet flat on the ground and your legs hip-width apart. Imagine lifting a barbell: extend your arms up and then bend them bringing your elbows close to your hips. Repeat the movement slowly 10 times. While performing the exercise, keep the shoulder blades together and the shoulders lowered. Perform 3 sets, pausing for one minute each time.
To reshape the waistline
Sit in a chair, with your legs slightly apart, your hands behind your neck, your arms bent and your heels on the ground. The "core" (the abdomen, the dorsal area and the pelvic floor) is always contracted. Keeping your gaze forward and doing a slight twist with your torso, bend your right leg and bring your knee closer to the elbow of your left arm. Return to the starting position and repeat everything with the other leg. Perform 3 sets of 10 reps, pausing for one minute each time.
To firm the legs
In an upright position with the legs apart, the tips of the feet slightly turned outwards and the weight of the body resting on the heels. The hands are on the hips. By bending the right leg and keeping the gaze forward, the active abdomen and the elongated spine, move the pelvis (and the weight of the body) sideways. Then return to the starting position. Do 3 series of 20 repetitions each alternating leg, with a one-minute recovery between one series and the next. This exercise is super for adductors, quads, and side b.
To tone the buttocks
Standing with the abdomen contracted, the legs spread apart at the same width as the hips and the tips of the feet slightly turned outwards. Keeping the spine upright and your hands on your hips, bend your legs and bring your pelvis back slightly as if you would like to sit slowly on a stool positioned behind you. Then return to the starting position. Perform 3 series of 10 repetitions with a one-minute break between one series and the next.
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