Without putting on the jumpsuit, without doing everything to feel in fitness attire, without great display of serious faces from hard hard abdominals, we propose you two or three daily gestures but revisited in a funny and training key: here are some exercises for the legs and not only .
Thank in the morning and raise a project
Good morning. Woke up. Two minutes to feel the heart, a few moments to avoid being attacked by nothing but just being in the moment. A nice big glass of hot water with lemon to clean the innards well, evacuated if everything is working properly and then off, thank the day, welcoming it properly. And how is something received? With opening gestures . And if we want to go to work on the legs, we need to open those.
Separate them well, tip-toes turned outwards. If you have a ball (the soft weight is perfect), hold it between your hands at chest level. Bend the legs in the squat, trying to bring the thighs as parallel as possible to the floor. Knees absolutely outwards. The buttocks contracted to keep the spine straight. As you go down with the column line, stretch your arms upwards. Now, the morning has just begun, so visualize a project inside the ball , a strong intention that you want to carry out. Raising it upwards, without stiffening the elbows, think joyfully of what you want to achieve. Repeat these leg exercises 15 times for 3 sets .
Work on: adductors (inner thigh) and shoulder muscles .
Discover the exercises to firm up your arms too
Ask for something smiling
You don't have to ask for someone's hand, no. But you can rip a smile if, at work or in front of a friend, you ask a question with the body . And meanwhile, firm up. Legs as wide apart as the hips, step forward with the left leg, bend in the lunge, raising the right heel. Repeat with the right leg. Some will think that you are crazy, but what does it matter: we all are, some remain, as Beckett said. If you want to do it at home seriously as a body workout, repeat the lunge 20 times for 3 sets .
Work on: legs and buttocks .
Rethinking the ups and downs of life from the quadriceps
Something went wrong. It didn't have to end like this. Or you are full of ups and downs. Or, again, you no longer know what weight is and what lightness is, you cannot remain light but not superficial. The up and down of thoughts and emotions shatter you. Well, there is something to do on a deep level. Such as? Doing up and down, of course .
If you have a ball of training ( stability ball ), even better.
Standing with your back to the wall, the ball separates you from the wall and is at the height of your shoulder blades, going down to your buttocks. Feet moved forward, relative to the body axis. Go down keeping the body still until the thighs are parallel with the ground and form an angle of about 80 °. Go back up to the starting position, without stretching your legs completely.
Work: the precious quadriceps femoris, located in the anterior part of the thigh, whose function is the extension of the knee and consequently of the entire lower limb.
