Tag: exercises

Exercises for the arms without weights: here are the ones you can do at home to make them firm – Italian Cuisine

They reshape the biceps and triceps and help say goodbye to the curtain effect. Find out here the best things to do in the living room to fit into your fitness routine

Over time the arms lose strength and tone. The muscles of the whole body, including the biceps and triceps, tend to become more flaccid and emptied due to the physiological loss of lean mass due to aging and favored by several factors including a sedentary lifestyle, an inadequate diet and, after the age of 45-50, menopause. To combat the problem it may be useful to include specific exercises for this area three times a week in the fitness routine. To make them it is not necessary to resort to classic traditional tools such as dumbbells, machines and weights. In fact, there are exercises that can be done using some objects that everyone has at home. Firming this area of the body has not only purely aesthetic benefits. Having toned and strong arms also helps to counteract posture problems that can give rise to back pain and shoulder pain. Here are five weightless arm exercises suggested by Giovanna Ventura, fitness and lifestyle coach, to make them firmer.

To strengthen them

Standing with your legs slightly apart, hold two one-and-a-half-liter bottles of water. Raise both arms sideways up to shoulder height. Remain in this position for a second and then return to the starting position. Repeat 10 times for 3 sets, with 30 seconds of recovery.

To remodel them

Standing with your legs slightly apart, place a backpack filled with 3 kilos of books in front of your chest gripping it by the shoulder straps. Then, activate your abs and raise your arms high. Do 3 sets of 10 repetitions, making a 30 second stop each time.

To increase its mobility

Roll up a medium towel like candy and grab it at the ends in front of the thighs. Then, raise your arms and bring the towel up, keeping your shoulders away from your ears. Return to the starting position and perform 3 sets of 10 repetitions each, pausing for 40 seconds each time.

To tone the triceps

Sit on the edge of a chair and place your palms on the seat. Brace your legs and elbows and move your butt off the edge, keeping your feet flat on the floor. Then, extend your arms and return to the starting position. Perform 3 sets of 10 repetitions each, pausing for 40 seconds each time.

To improve posture

In a standing position, grasp the ends of a pair of elastic tights with your hands so that your arms are shoulder-width apart. Then, bring your arms to chest height and open them outwards until reaching the maximum extension of the tights. Remain in this position for a few seconds. Repeat 10 times for 3 series, with 30 seconds of recovery between one and the other.

Quarantine stress? Here are the exercises to get better at home – Italian Cuisine

Bioenergetics and laughter yoga are two anti-stress practices that can help you get rid of negative emotions and find harmony in the dark moments. Discover here the exercises to feel more charged and full of energy

The social isolation of quarantine it is having a strong impact on mental and physical well-being and mood. As time passes, it is normal to feel increasingly stressed and irritable. "For some, finding themselves" isolated "at home without a stimulating external reality becomes stressful because you find yourself dealing with what you have and maybe you don't like," comments the Silvia Pasqualini, psychotherapist specialized in bioenergetic analysis, founder of the YouTube channel Il corpo e la mente. "For others, on the other hand, isolation can become a source of stress because you continually think about what you don't have, such as the habits and rhythms of the life you did before the start of the lockdown." To better manage tensions and stress, there are several techniques that can be helpful such as bioenergetics and lo yoga of laughter.
The first is a discipline based on body psychotherapy. Laughter yoga is a practice that takes advantage of the positive effects of laughter. "Laughter, both natural and induced, is a natural antidepressant," he explains Marco Franzero, Laughter yoga teacher. "It increases the production of good mood hormones, in particular serotonin and endorphins, which lower the levels of stress hormones. Laughing also helps to increase the flow of oxygen in the body and therefore energy ", explains the expert. Here are the most suitable exercises to relieve stress and not let yourself be overwhelmed by moments not.

To start the day on the right foot

As soon as you wake up, experience the benefits of laughter yoga. «Position yourself in front of a mirror and start laughing with open arms. Then, start spreading a face cream imagining that it is "magical". As you absorb, try to laugh more and more , suggests Marco Franzero, yoga teacher of laughter.

To make the domestic routine lighter

Does working from home stress you? Does reconciling home management and working life make you nervous and sad? Here is a useful laugh yoga exercise to try. "While ironing, washing dishes or vacuuming, try to laugh. With a little practice, it will help you deal with things to do with a sense of greater lightness and joy. "

To detach the mind

To be able to free yourself from thoughts and lighten your mind, try "grounding", the basic bioenergetic exercise. How you do it? "Stand up straight with your feet parallel to the height of your hips, with your body weight on your forefoot, your knees flexed, your back straight and your neck relaxed. From this basic position, inspire and bend your knees. Exhale and slowly stretch your legs keeping your knees slightly flexed. Repeat 10 times, synchronizing the movement with the breath. To make the exercise more effective, try to do it with your eyes closed, "says psychotherapist Silvia Pasqualini.

To release tensions

«Shaking is a bioenergetic exercise very useful to get rid of tensions. It draws inspiration from the shaking that dogs do when they come out of the water, "says psychotherapist Silvia Pasqualini. "It starts from the basic position of the previous year. Then you have to slightly take one foot off the ground and start shaking it. Then shake the ankle, the leg and finally also the hip. During exercise, the body always remains soft and the supporting leg always slightly flexed for greater balance. After about 20 seconds, put your foot back on the ground and repeat everything on the other side. Then, shake your hand for twenty seconds first, your right wrist then gradually the whole arm. Repeat everything on the other side. Finally, leaving your feet flat on the ground, shake your whole body, from your feet to your head. "

To get rid of the emotions held back

“From the grounding position, grab a cushion in your hands. After taking 10 breaths, bring your arms up, well stretched as if you would like to collect a fruit from a tree, keeping your gaze high. Breathing, begin to stretch the whole body, buttocks, legs and calves upwards. Finally rise on tiptoes. Stay 10-15 seconds in this position. Then pull your arms down with all the strength you have, bringing your back forward and relaxing your legs, neck and arms. At this point, repeat the exercise by vocalizing the sound of the vowel "O" or "A" and let the pillow fall to the ground ", concludes the psychotherapist Silvia Pasqualini.

Physical activity at home: 3 exercises to tone up in quarantine – Italian Cuisine

They reshape the body, help to recover energy and release stress. Here's how to exercise at home and make your muscles super toned

Doing activities physics at home it is a great way to release tensions and take care of your mental and physical well-being. The movement facilitates the production of adrenaline and endorphins which promote motivation and good humor. In addition, it is a great way to overcome sedentary lifestyle and make the muscles of the whole body more toned. To train within the home walls do not need large spaces or special equipment. Here we propose 3 exercises to do at home to tone the arms, belly and B side suggested by Annalisa Ghirotti, personal trainer and fitness consultant.

How to train your arms

Stand on your back on your knees with your legs together. Place your hands sideways at a slightly greater distance than your shoulders and bend your arms. Inhale and keeping your body aligned, contract your buttocks and abdomen and extend your arms. Then, exhale and return to the starting position. Repeat for at least 10 times. Perform 3 sets, taking a one-minute break between sets. The advantages? This exercise strengthens the upper body, especially the triceps.

How to make your belly more toned

Stand with your legs spread at the same width as your shoulders. Bend your knees and upper body slightly forward and place your palms on the ground between your feet. Prying on the palms of your hands, with your arms stretched, bring your right foot back, resting only the toe on the ground and extend the corresponding leg. Then bring your left foot back too. Return to the starting position by first moving your right foot forward and then your left foot. Repeat the exercise 15 times. Do 3 sets, with a one minute stop between each set.

How to firm up your legs

Stand with your legs straight and your feet apart, slightly farther away from your shoulders and toes out. Place a stack of books four fingers high below your knees behind you. Bend your legs and slowly descend with your pelvis until you touch the pile with your buttocks. Take a 3-second break without sitting down, pushing your knees out. Then slowly stretch your legs and return to the initial position. Repeat the exercise 10 times. Do 3 sets, with a one minute break between one set and the next.