Summer is the perfect season for exercise, and every sports field is packed during this time. In this season, exercise for weight loss is just right. You don't have to exhaust yourself on fitness equipment or sweat profusely while dancing to music. Just follow the training below and do a few simple strength training exercises at an extremely slow pace to achieve noticeable body shaping results.
This new method of body shaping completely fatigues your muscles through slow and controlled movements, helping you build muscles that aid in weight loss. Doing these high-intensity exercises requires a longer muscle recovery period, typically 3-7 days (compared to 1 day for regular strength training).
You can do this time-saving exercise routine at home. Start by doing it twice a week and after 5 weeks, reduce it to once a week. It's a workout that burns fat effectively.
1. Kiss Pillow Push-ups
Equipment: Pillow
Targeted Muscle Areas: Triceps and Chest
A: Get on all fours with both hands and knees on the ground, maintaining balance. Keep your arms straight. Your body should form a straight line from knees to shoulders. Place the pillow on the ground in front of your head.
B: Slowly bend your elbows as low as possible, lowering your torso until your mouth kisses the pillow. As time goes on, your descent should become slower. Two specific exercises for weight loss.
2. Wall Squats
Equipment: Two pillows
Targeted Muscle Areas: Quadriceps
Lean your body against a wall with your feet shoulder-width apart, taking a large step away from the wall. Hold one pillow in your hands and place the other pillow on the ground beneath you. Slide your torso down the wall, bending your knees until they are at a 90-degree angle, perpendicular to your ankles. Then, support the pillow in your hands on your shoulders, pressing your lower back against the wall and keeping your heels firmly pressed against the floor. Try to hold the position for as long as possible. When you feel that your lower back may no longer touch the wall, slowly slide down the wall until you are sitting on the pillow beneath you. For greater effectiveness, you can increase the duration of the hold or hold weights in your hands.
3. Shoulder Press
Equipment: Chair, Dumbbell (Water Bottle), Pillow
Targeted Muscle Areas: Shoulders and Triceps
A: Sit on a chair with a pillow behind your shoulders. Keep your lower back against the chair, bend your elbows, and hold the dumbbells at shoulder height, palms facing each other.
B: Slowly push your arms forward and upward. Slowly bring your arms back to the starting position. Once you can do 8 repetitions, increase the weight of the dumbbells or extend the duration.
4. Slow Row
Equipment: Bench or Coffee Table, Pillow
Targeted Muscle Areas: Back
A: Place your right knee on the pillow on a bench. Stand with your left leg straight, buttocks raised, right hand flat on the bench, and left hand holding a dumbbell, extending your left arm perpendicular to the ground. Keep your back and neck parallel to the floor. Look down.
B: Slowly bend your left arm, bringing the dumbbell to your armpit. Slowly lower the dumbbell, doing as many repetitions as possible, then switch sides. Once you can do 8 repetitions on each side, increase the weight of the dumbbell or extend the duration. Restore perfect body shape with bodybuilding exercises.
5. Supine Leg Raise
Equipment: Pillow, Mat
Targeted Muscle Areas: Abdominal Muscles
A: Lie on a mat with your legs bent, feet flat on the ground, arms straight and resting on either side of your body, palms facing down, and head resting on a pillow. Keep your lower back against the floor.
B: Slowly bring both knees toward your chest, lifting your hips off the ground. Then slowly return to the starting position. Do as many repetitions as possible while keeping your back against the floor.
6. Step Heel Raises
Equipment: Step, Dumbbell
Targeted Muscle Areas: Calves
A: Stand on the balls of your feet on the edge of a step with your heels hanging off the step. Hold onto the railing with one hand and hold a dumbbell in the other. To warm up, rock your toes up and down at an even pace. Then slowly raise your body, keeping the weight on your toes.
B: Lower your heels as slowly as possible until they are below the step. Lift your body again, with the weight on the balls of your feet, and repeat. Bridge pose to eliminate body fat.
7. Bicep Curls
Equipment: Chair, Pillow, Dumbbell
Targeted Muscle Areas: Arms
A: Sit on a chair with a pillow behind your shoulders. Lean slightly forward, with your hands holding dumbbells, and bend your arms, raising the dumbbells to shoulder level.
B: Slowly open your elbows as wide as possible, lowering your arms vertically while keeping your hands and elbows close to your body. Repeat as many times as possible. Once you can do 8 repetitions, increase the weight of the dumbbells or extend the duration. Exercise to tighten the entire body.
8. Doorway Squats
Equipment: Door Frame
Targeted Muscle Areas: Glutes
Stand in a doorway with your feet shoulder-width apart. Grab the door handle facing the edge of the door. Slowly bend your knees until they reach a 90-degree angle. Hold the position for as long as possible, then slowly stand back up to the starting position.
| 1 2 > >> >>|
