A toned body allows you to catch admiring glances of the opposite sex on yourself, wear tight-fitting clothes and feel healthy, because sport helps to get rid of many ailments. Exercises for training arms, abdomen and legs help to achieve this effect.
Effective Hand Exercises
Once you warm up, begin your workout with exercises to develop your biceps and triceps. To build the first muscle group, place your feet shoulder-width apart, straighten your back and draw in your stomach. Take dumbbells in your hands, press your shoulders and elbows to your sides - they should not move during the exercise. Raise your arms with dumbbells to your shoulder, fix for a couple of seconds and return them to their original position. Repeat the exercise as many times as you can. It is possible, in several approaches.
Maintaining the position, raise your right hand up from the dumbbells, then slowly lower it behind your head and straighten it again. Repeat this exercise 10-20 times, then do it with the other hand. Thanks to this, you can tighten your triceps.
Effective abdominal workout exercises
To lose fat and tighten your abdominal muscles, doing abdominal exercises is the most effective way to get the results you want. Lie on the floor, legs slightly apart and bend at the knees, and clasp your hands behind your head. Raise the body without lifting your lower back off the floor.
Then place your hands under your buttocks, palms down, to relieve the pressure on your lower back. Straighten your legs and slowly raise them from the floor by 30-40 cm, fix the position for a couple of seconds, and then also slowly lower them. Repeat the exercise 20-30 times.
Bend your knees again and put your hands on the back of your head. Raise the body and at the same time try to reach with the elbow of your right hand to the knee of the opposite leg. Return to the starting position and repeat the exercise, but in the opposite direction. This will help you build your oblique abdominal muscles.
Effective Leg Workout Exercises
The first two exercises are more suitable for the fair sex, since they are aimed at tightening the muscles of the inner thigh - this is the place that is considered problematic for women. Lie on your back, stretch your arms along your torso or clasp at the back of your head, lift your legs up perpendicular to the floor. Then do the swings with your legs crosswise, that is, the usual "scissors".
After that, roll over onto your side, bend your lower arm at the elbow and place it under your head, place the upper arm in front of your body. Stretch the lower leg perpendicular to the body and slowly raise it as high as possible. Then also slowly lower it to the floor. Repeat the exercise 20-30 more times, then turn on the other and do the exercise with the other leg.
Stand up straight, place your feet shoulder-width apart, and fold your arms over your chest or stretch them out in front of you. Transfer your body weight to one leg and sit down, but do not lift the other leg off the floor. Perform squats 5-10 times, then shift your body weight to the other leg and do squats again.
