5 exercises that will tone your muscles in just a week

By Yraa #abdomen, #abdominal, #abs, #accompanying, #accuracy, #accurately, #achieve, #acute, #adapt, #add, #advise, #against, #already, #alternate, #alternately, #always, #angle, #another, #answer, #any, #apparatus, #approach, #area, #arise, #arms, #articular, #attack, #attention, #autumn, #balance, #balanced, #barbell, #basic, #becomes, #been, #begin, #beginner, #beginners, #behind, #belly, #belt, #bend, #bent, #between, #biceps, #big, #blood, #Body, #both, #bottom, #break, #bring, #bringing, #build, #building, #buttocks, #calorie, #carbohydrates, #chair, #changing, #chin, #chronic, #circulation, #claims, #classic, #closed, #closer, #coach, #come, #comes, #common, #competently, #complex, #comprehensive, #consists, #constantly, #consumption, #cope, #core, #count, #couple, #cross, #days, #decrease, #degrees, #delta, #depends, #deposits, #desired, #detailed, #develop, #diagnostics, #diet, #difference, #difficult, #direction, #diseases, #dishes, #done, #down, #draw, #drawn, #Drops, #dumbbell, #dumbbells, #dynamics, #each, #Easy, #effect, #effective, #effectively, #efficient, #elasticity, #elbow, #elbows, #endurance, #energy, #enough, #entire, #especially, #etc, #even, #every, #everything, #example, #exclude, #execution, #exercises, #exercising, #exhale, #expert, #extended, #fact, #factors, #fall, #falls, #fast, #faster, #fat, #feel, #feet, #femoral, #few, #fibers, #field, #find, #finger, #finish, #fitness, #five, #floor, #flow, #focused, #food, #foot, #formed, #forms, #forward, #freeze, #functioning, #functions, #girdle, #gluteal, #go, #Good, #great, #group, #groups, #guarantee, #hands, #happen, #happy, #having, #head, #health, #help, #Helps, #here, #highest, #hips, #hitch, #Home, #household, #huge, #improve, #improvement, #improves, #inclination, #incline, #include, #inhale, #initial, #involved, #item, #joints, #just, #keep, #kind, #knee, #knees, #knowledge, #lack, #lean, #left, #leg, #legs, #lengthen, #lesson, #let, #level, #lie, #lift, #lifting, #lifts, #linger, #list, #little, #load, #loaded, #loads, #long, #longer, #look, #lot, #lower, #lowering, #lumbar, #lunges, #lying, #lymphatic, #making, #mandatory, #mass, #matter, #maximum, #maybe, #mean, #method, #mobility, #moderate, #mood, #move, #movements, #moving, #much, #muscle, #muscles, #must, #Neck, #needed, #never, #new, #normal, #normalize, #note, #noticeable, #now, #nutrition, #nutritionist, #oblique, #off, #optimal, #option, #options, #original, #our, #palms, #parallel, #part, #pass, #pay, #perfect, #perform, #performed, #performing, #perhaps, #period, #phases, #place, #placed, #point, #points, #preferably, #press, #pressed, #previously, #problems, #process, #progress, #proper, #proposed, #protect, #protection, #protective, #protein, #proven, #psychological, #published, #pull, #pulse, #pump, #push, #push-ups, #put, #putting, #quickly, #raise, #re, #reach, #reached, #recommend, #recover, #recovery, #Reduce, #reduction, #regardless, #regular, #regularly, #relieve, #remember, #remembered, #remove, #repetitions, #replenish, #reps, #require, #respiratory, #rest, #resting, #restore, #result, #results, #retracted, #return, #reverse, #rhythm, #rhythms, #right, #rises, #risk, #rule, #rules, #rush, #scale, #scheme, #scientists, #seasonal, #seconds, #see, #seem, #sensations, #separately, #serious, #sets, #shape, #shoulder, #side, #sides, #simple, #sit, #sleep, #slightly, #slow, #slowly, #small, #soon, #specific, #spine, #spread, #spreading, #squat, #squats, #stand, #standing, #start, #started, #starting, #static, #step, #still, #stimulating, #straight, #straighten, #straightening, #strength, #stretch, #stretching, #stronger, #structure, #study, #support, #supporting, #surface, #swimming, #system, #t, #take, #target, #ten, #tense, #tension, #thigh, #thighs, #those, #three, #times, #tips, #toes, #together, #tone, #too, #train, #trainer, #training, #true, #try, #turn, #turns, #twisting, #two, #ups, #USA, #using, #vessels, #viruses, #visits, #waist, #walls, #want, #warm, #was, #washing, #Water, #way, #weak, #week, #weight, #weights, #where, #whether, #while, #who, #wide, #width, #will, #workout, #workouts, #world

Do you have to sit a lot at work? Have you been out of train­ing for a long time or have you just start­ed recov­er­ing from an ill­ness? Or maybe train­ing has ceased to bring the desired result? Mus­cle ton­ing is what will help to cope with prob­lems and restore strength and agili­ty to the body! Mus­cles in good shape are a pro­tec­tion for the joints, a guar­an­tee of the prop­er func­tion­ing of blood ves­sels and an increase in calo­rie con­sump­tion. Just 5 ton­ing exer­cis­es and 3 impor­tant work­out tips will help you get back to nor­mal!

The Best Toning Exercises: Use Your Own Weight

To tone your mus­cles, start with these exer­cis­es (and if you’re already exer­cis­ing, add them to your list). Don’t be fooled: the move­ments only seem sim­ple. In fact, they effec­tive­ly stretch the con­tract­ed mus­cles and increase blood cir­cu­la­tion in them!

Hips, buttocks and abdomen

Hips, buttocks and stomach

We stand up straight, put our hands on the belt, legs — shoul­der-width apart. We take a wide step to the side and at the same time squat on this leg. We straight­en up, put the foot back and do the same on the oth­er side.

20 rep­e­ti­tions and 3 sets will help warm up and stretch the mus­cles of the thighs, but­tocks and abs.

Impor­tant: the feet are always par­al­lel to each oth­er!

Oblique and transverse abdominal muscles: making the waist

We sit down and bend our knees. The feet are pressed to the floor. The body is retract­ed so that it forms an angle of 45 degrees with the floor. We press our palms to each oth­er, we spread our elbows to the sides.

With­out low­er­ing the body, we alter­nate­ly turn left and right in order to reach the floor with one elbow.

We per­form 10 times on each side. If it is dif­fi­cult, you can slight­ly raise the body clos­er to the knees. If it’s easy, lean back.

Impor­tant: do not tear off the but­tocks and legs from the floor!

Comprehensive approach: legs, buttocks, back and stomach

We stand straight, hands on the waist, legs apart shoul­der-width apart. Slow­ly we begin to sit down, not bring­ing our knees togeth­er. Hav­ing reached the bot­tom point, we begin to straight­en up to the start­ing posi­tion, raise our hands up and stand on our toes.

We freeze in this posi­tion for a cou­ple of sec­onds and again begin to squat.

We per­form 3 sets of 15 rep­e­ti­tions.

Impor­tant: do not linger in the start­ing posi­tion or in the squat — keep mov­ing all the time, freez­ing only at the high­est point.

We tone the core muscles and pump the press

We tone the core muscles and pump the press

We lie down on our back, legs are closed togeth­er, bent at the knees, feet pressed to the floor. Hands behind the head, elbows extend­ed for­ward, chin pressed to the chest.

Begin to stretch your fore­head towards your legs, lift­ing your back and twist­ing the body, then return to the start­ing posi­tion, straight­en­ing your back well.

Do 8 reps and 3 sets.

Impor­tant: if it is dif­fi­cult to per­form, you can cross your arms over your chest. Well, if every­thing is easy, lift your legs off the floor and try again!

Parterre for femoral and gluteal muscles

Get on all fours, bel­ly tense and drawn in. Raise the bent leg to the side until the thigh is par­al­lel to the floor, and the heel ris­es above the knee.

We pull the knee to the shoul­der as close as pos­si­ble. We freeze, count to three and return the leg to its orig­i­nal posi­tion on weight. Don’t let go of your foot!

Repeat 12 times on each side.

Impor­tant: the body does not move! Only the mus­cles of the thighs and but­tocks work.

To work out the mus­cles of the arms and the shoul­der gir­dle sep­a­rate­ly, push up from any sup­port — the floor, walls, bench­es, do straight and reverse push-ups. They not only help mus­cles: in the mag­a­zine “Bul­letin of sports sci­ence” pub­lished a study on the effect of push-ups on shoot­ing accu­ra­cy.

It turns out that those who reg­u­lar­ly do push-ups hit the tar­get more accu­rate­ly. All because these sim­ple exer­cis­es relieve psy­cho­log­i­cal ten­sion!

Per­form the entire com­plex for a week, and the result will be notice­able: stronger mus­cles, more elas­tic­i­ty and endurance. And — the plea­sure of the first results. But remem­ber: basic exer­cis­es are not every­thing. We have 3 more impor­tant rules for mus­cle ton­ing: start fol­low­ing them now!

Alternate rhythms

It does­n’t mat­ter which work­out you use. There comes a time when the usu­al loads cease to have the desired effect. What to do? Con­stant­ly chang­ing rou­tines? We have an answer!

To increase the load and increase mus­cle tone, change the rhythm of exe­cu­tion. There are two phas­es in the dynam­ics of each strength exer­cise: con­cen­tric, with mus­cle con­trac­tion, and eccen­tric, when the weight falls into place, and the mus­cle fibers length­en.

For best results, low­er the scale (even if it is part of your own body) more slow­ly. So the mus­cles will tight­en and length­en at the same time. This will improve bal­ance, increase strength, and help you recov­er faster from a work­out. Raise the weight for a count of two, and low­er it for a count of five.

Fact!

Swim­ming and water aer­o­bics are great ways to get in shape even with mod­er­ate exer­cise. In addi­tion, sci­en­tists have proven that reg­u­lar vis­its to the pool help pro­tect against sea­son­al virus­es, and if they attack, then SARS and acute res­pi­ra­to­ry infec­tions pass faster.

Dropset: do not increase, but decrease!

Dropset: do not increase, but decrease!

The dropset method is the reduc­tion of weights in the process of per­form­ing exer­cis­es. No need to start with a small mass, and then increase it. Dur­ing train­ing, do the oppo­site: imme­di­ate­ly take the max­i­mum weight that you can lift 8–10 times with­out inter­rup­tion. And then reduce it by 15% (no rest between sets) and do 10 more sets. Now remove anoth­er 15% and repeat the exer­cise the max­i­mum num­ber of times.

Life hack: if you work with your own body weight, pay atten­tion to the options for begin­ners: when you repeat the approach, change the angle of incli­na­tion or the lev­el of lift­ing the legs, arms, body.

Jay Cardiel­lo, a fit­ness expert from the USA, claims that this helps to work out the mus­cles as much as pos­si­ble and quick­ly improves their tone.

Slow down!

Fast does not mean effi­cient. Slow down dur­ing exer­cise (but don’t freeze to relax). For exam­ple, try to lift the body or dumb­bells not for a cou­ple of sec­onds, but for ten.

Keep your mus­cles tense longer, and after just a few work­outs, you will feel the dif­fer­ence.

Expert com­ment

Svet­lana Tal­abko, nutri­tion­ist, weight man­age­ment and nutri­tion con­sul­tant, fit­ness train­er

- How to quick­ly tone the mus­cles?

It all depends on the ini­tial state of the per­son and relat­ed fac­tors. For exam­ple, whether the per­son was pre­vi­ous­ly involved in sports or not. If yes, what was the break? What kind of food and whether a per­son plans to change it, the state of health, and, well, genet­ics too.

Do not imme­di­ate­ly rush into all seri­ous and train 7 days a week.

Per­haps the result will be, but there is a huge risk of over­work­ing, which will have to be elim­i­nat­ed, which means there will be a big roll­back. Three work­outs a week is enough. For begin­ners, as a rule, the result is notice­able already at first.

    I recommend strength training, they will be the most effective. Preferably with a coach who will competently draw up a program, so the work will be focused and effective.
    At the same time, we normalize the food. We achieve a balanced diet, in no case exclude carbohydrates, they are needed to replenish the expended energy, and, of course, protein to restore and build new muscle fibers.
    We pay enough attention to rest and sleep, this is a mandatory item, without a good recovery, progress will not happen.

Expert com­ment

Daria Manuilenko­va, world and Russ­ian cham­pi­on in body fit­ness

How to quick­ly tone mus­cles at home is one of the most com­mon requests. Espe­cial­ly now, in the autumn peri­od, when the opti­mal load will raise the pro­tec­tive func­tions of the body and improve mood. Where to begin?

I advise you to use the method of “mir­ror diag­nos­tics”. I heard about it at a sem­i­nar in Texas and still find it to be true when build­ing a train­ing scheme intu­itive­ly (with­out spe­cif­ic knowl­edge in this area). It con­sists in the fol­low­ing: you need to go to the mir­ror and look at your­self.

Every­thing that we see in the mir­ror — the reflec­tion of the chest, biceps, front of the shoul­der, abs, front of the thigh, tib­ial mus­cle — is most loaded with house­hold stress! And every­thing that does not fall into our field of vision — this is the back delta, back mus­cles, lum­bar spine, but­tocks, back of the thigh and low­er leg — require more detailed study.

Often, traps (fat deposits) are formed on our weak points, the tone drops and chron­ic dis­eases arise — from a lack of blood cir­cu­la­tion and mobil­i­ty of the mus­cles and artic­u­lar appa­ra­tus.

Shall we start the les­son? Every work­out has a struc­ture.

    Warm-up: pre-warm up the ligamentous-articular apparatus, slightly increase the pulse.
    The main part — here we include work on the necessary muscle groups (in the context of our request).
    We finish the workout with a hitch and stretching — to help the body return to its pre-workout state!

Go! Let’s go from top to bot­tom:

    Exercises that develop the back of the delta can be performed both in isolation and loaded with basic exercises for the entire group. A basic dumbbell or barbell press is perfect (I recommend using a back support in any case), as well as spreading your arms to the sides with dumbbells in an incline. It must be remembered that the little finger, elbow and shoulder always “look” up.
    The lumbar spine — better exercises than extensions on the mat, they didn’t come up with. Lying on your stomach, putting your hands behind your head and without changing the direction of the head and neck, lift the body up as you exhale, and lower yourself to the starting position as you inhale. As an accompanying exercise, you can add a static bar. The buttocks and back of the thigh at home can be loaded with classic lunges (2 in one).
    If you are a beginner and have never done lunges before, then take your time to get a large number of repetitions, and the supporting leg (buttock and back surface of which we load) can be placed with the knee resting on a sofa, chair, etc.
    As a hitch, use an exercise that “lifts” the lower leg, stimulating the improvement of blood flow and the functioning of the lymphatic system — lifting on toes while standing against the wall. I recommend not to count repetitions, but to note the time — starting — 30–40 seconds. By the way, this exercise can be performed regardless of training, when washing dishes, for example.

As soon as you adapt to the pro­posed train­ing option (it becomes easy and you want to enrich the work­out with new exer­cis­es and sen­sa­tions), add more “usu­al” exer­cis­es — push-ups, twist­ing on the press and squats! Hap­py train­ing!

By Yraa

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