Home Health Just 2 bottles of water are enough to keep your legs and buttocks together with your arms more toned and in shape

Just 2 bottles of water are enough to keep your legs and buttocks together with your arms more toned and in shape

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Just 2 bottles of water are enough to keep your legs and buttocks together with your arms more toned and in shape

Often you don’t have time to go to the gym, but you can still stay in great shape by staying at home. Our apartment can become a place for gym and relaxation at times without even having to buy anything. Those who don’t have time to go to the gym probably won’t have much time to dedicate to training even if done at home. The exercises that we will describe in this article are done in just 15 minutes and help tone your arms, legs and buttocks.

It is not so obvious that a prolonged workout can bring greater benefits than a shorter one, naturally with the same intensity of commitment. A study from the University of Copenhagen would confirm that a short but intense workout achieves greater results than a workout lasting twice as long. The research verified the results of a group of sportsmen who trained for half an hour a day. Then the researchers studied the results of a group of athletes who trained for an hour a day. The results are beyond belief. Research shows that a few minutes a day would be enough to be leaner, younger and fitter.

Just 2 bottles of water are enough to keep your legs and buttocks together with your arms more toned and in shape

Working out for half an hour a day is already a lot of work, but 15 minutes 3 times a week might be enough to really keep fit. Especially to firm up the most important muscles, those that tend to sag more quickly. In particular they are those of the arms, those of the shoulders, the muscles of the legs and buttocks.

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Routine activities lead many of us to use our arms a lot but with minimal effort. Over time, the biceps and especially the triceps tend to weaken and reduce in size if they are stressed little. Also without adequate training, the skin on the back of the arm tends to sag.

Legs and buttocks also tend to weaken if not properly stressed. Anyone who is sedentary spends a lot of time sitting, takes a few steps a day and does not train these muscle groups sufficiently.

With just 2 bottles of water and 15 minutes 3 times a week, some targeted exercises could make these muscle groups firmer. The first thing to do is to program a space of 15/20 minutes in the diary for 3 days a week. We could fix it before going to work, or in the evening, once home. Better if before dinner. Let’s try to do the training alone, focusing on the movements that we will illustrate below. We leave the television off, while we can listen to some music.

How to train

Let’s take two bottles full of water. Those who are not trained can start with the half-liter ones. The exercise for the arms consists of keeping the arms extended along the body with a bottle in each hand. Bend the arms alternately, bringing the hand closer to the bicep, but being careful to keep the upper arm still along the torso. This exercise is called curl and on the web we can find the indications of the correct movement. This exercise is best done while standing.

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Still standing, we bring the two hands with the bottles at shoulder height and keep the palms facing slightly upwards. Then we stretch both arms upwards at the same time, as if we wanted to touch the ceiling and return to the starting position. This exercise is very useful for the shoulder muscles.

For legs and buttocks, always standing and always with bottles in hand, we bend our knees and slowly go down to the ground. During the exercise we keep the arms along the torso. Go down until your thighs are parallel to the floor. At this point you return to the starting position. We try to keep the heels attached to the ground throughout the exercise.

You can start with half-liter bottles and with 3 sets of 10 repetitions for each exercise. Over time it can be increased by switching to 1 liter bottles and then to one and a half liters.

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We remind you to carefully read the warnings regarding this article and the author’s responsibilities, which can be consulted WHO”)

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