Slim down

Good morning, wonderful people!

Are you looking for losing the last pounds? Don´t look further! This challenge is for you 🙂

Designed for beginners, it´s a circuit training with basic, simple and effective exercises.

Only need 15-25 minutes and a pair of dumbbells.

I´ll be happy if you decide to join 🙂 All you have to do is Add to calendar. There is only one event: “It´s up to you”. From this event, you can access to all the challenges, set your own reminders, and work out when and where you want. It´s free and not even your email is required.

Also, if you can show some love to this tweet 🙂

 

 

Seated dumbbell shoulder press

A basic exercise for the shoulder.

Holding a dumbbell in each hand, sit with your back against a backrest so that your head, shoulders and butt make contact with the bench. Place your feet firmly on the floor.

Exhale and slowly lift the dumbbells to shoulder height, and shoulder width or slightly wider. Palms facing forward, and wrists in a neutral position (straight). Do not allow the wrists to bend throughout the exercise. Pull your shoulder blades down and back. This is the starting position.

Exhale and press the dumbbells overhead until your elbows are straight. Do not allow your low back to arch.

Inhale and bend your elbows and lower the dumbbells. Mindfully contract the muscles of your back and arms to bring the dumbbells down.

Don´t let the gravity do your work.

Playlist: Smile

Good morning, dears 🙂

This week, a fine selection to help you with your exercises. Don´t forget your smile 😀

Lunges

You can do lunges anywhere and the effects can be seen in no time, in the form of shapely, toned legs and backside. Lunges are a good exercise for strengthening, sculpting and building several muscles/muscle groups, including the quadriceps and hamstrings, as well as the glutes. A long lunge emphasizes the use of the gluteals whereas a short lunge emphasizes the quadriceps. It is a basic movement that is fairly simple to do for beginners.

Some people tend to avoid lunges because it can put too much strain on the knees. If you feel pain, take smaller steps. Increase your lunge distance as your pain gets better. Some people also find that doing a reverse lunge instead of a forward lunge also helps reduce knee strain.

Stand with your torso upright holding two dumbbells in your hands by your sides.

In preparation to step forward, slowly lift one foot off the floor and find your balance on the standing leg. Try not to move the standing foot and maintain balance. Hold this position briefly before stepping forward. The raised foot should land on the heel first. Slowly shift your body weight onto the lead foot, placing it firmly on the floor.

Inhale and lower your upper body down, while keeping the torso upright and maintaining balance. Do not allow your knee to go forward beyond your toes as you come down, as this will put more stress on the knee. Keep your front shin perpendicular to the ground.

Exhale, push up activating your thighs and butt muscles to return to your upright, starting position.. Repeat or change legs

Lying biceps curl with resistance band

Good morning, beautiful people!

Excellent biceps exercise for beginners and back injured people. Most of the times, beginners assist their biceps on standing curls, swinging, arching their back, etc. Bad news, it´s ineffective and depending on the weight, even dangerous. If we suffer a back injury, sometimes we can´t hold too much weight or any weight at all. This is not a reason for skipping our arm workout.

Anchor your resistance band at the bottom of the door and lay back on your back with your knees bent. Move far enough away from the door so that the band is beginning to stretch.

Exhale and slowly bend your elbows bringing the hands toward your shoulders. Do not allow your back to arch or your elbows to move forward.

Inhale. Straighten your elbows and lower the hands back to your start position. Repeat.

Playlist: Faster

Yesterday I read an interesting article about the origin of hand clapping at triple jump competitions. Willie Banks: Hand clap pioneer. It´s a funny story, I think you may like it 🙂

This story reminded me that rhythm is an important component in motor skill and performance. Also, the type of music we listen to causes us to synchronize our movements at times . If we listen to a fast tempo song we may be more likely to increase movements to a faster pace, which could possibly enhance performance.

So, if you want to go faster… faster tempo songs 😉

Have a great day!

Seated Medicine Ball Trunk Rotations

Hello, dears!

Have you missed my exercises? I hope so 🙂

This is a good and easy exercise for beginners who want to tone their abs. If you haven´t a medicine ball, use a light dumbbell or any other object. 2-3 kgs should be enough.
Sit on your mat with your knees slightly bent, feet together, and heels on the floor. Sit as tall as possible. If you have tightness in your back and legs, sit on a cushion or a rolled mat in order to lift your hips and help facilitate a straighter spine. Hold the medicine ball close to your body between your navel and your rib cage. Use your breath to help engage the muscles of your core.
Exhale and slowly rotate your torso to one side. The ball should stay in place through the entire exercise. Do not allow the ball to drop toward the floor. Pause briefly at the end of the twist, inhale and then gently exhale while rotating completely to the opposite side. Repeat the movement back and forth.

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