By combining your sports program with a healthy diet, you can quickly achieve good results. Here are five simple exercises to do that require almost no equipment at home.
The ultimate bodyweight exercise to build chest muscles quickly. Doing push-ups strengthens your arms and pecs but also your abs. The closer your hands are to each other, the more your triceps will be used. On the contrary, the more your hands are spread apart, the more your pecs will be stressed.
Leaning on your toes and hands, arms straight, abs and buttocks contracted, bend your arms as much as possible (ideally only the pecs touch the ground). Come back up to find yourself with your arms straight, making sure to keep your elbows in line and not spread outward. Exhale on the rise.
For this exercise, your hands should always be positioned in line with your shoulders (neither too far forward nor too close to you). Widen them slightly more than shoulder width.
Simplification : Do push-ups with your knees on the ground.
The pumps. (Cool Training)
He dives into a bench or chair
The dips will allow you to work on the triceps, pecs and front of the shoulders.
Sitting on a chair or bench with your hands on the front edge of the seat, move your feet forward until your buttocks are empty. You must be resting on your heels: legs straight for greater difficulty, slightly bent to simplify the exercise.
Once in this position, arms straight and abs contracted, bend the arms keeping the elbows in line and keeping the back straight. Go down as far as you can, then go up and so on.
Inhale on the way down and exhale on the way up.
Simplification : The closer your feet are to you, the easier the exercise will be.
Pull-ups will involve a lot of work on your back and arms, but also on your abs. In pronation as in the photo (palms facing the bar) or supination (palms facing you), pull-ups are a great exercise for building core muscles and improving arm and back strength.
The pull-ups. (Cool Training)
The ventral lining
The sheath favors the work of the transversus muscle which is the deep abdominal muscle that allows you to keep the organs in place and to have a flat stomach.
Stand on your toes and forearms. Keep your stomach bent, your body straight like a plank. Be careful to put your elbows under your shoulders. Do not inflate the upper back and squeeze the shoulder blades. Contract your glutes and abs during the exercise.
Simplification : put your knees on the ground.
The profit. (Cool Training)
The v-up is an exercise that will strengthen the rectus abdominis. That is, the chocolate bars. This exercise is not recommended for anyone with back or perineum problems.
Lie on your back with your legs stretched out on the floor. At the same time, you will need to lift your legs, keeping them straight and lift your shoulders off the ground to come and touch your legs with your hands. Contract your abs as you go up and down.
We specify this every time, but without a proper diet it is not possible to have good results. Adopt a healthy and balanced diet rich in protein, fiber, vegetables and good fats. Drink at least 1.5L of water per day, eliminate liquid calories and junk food from your diet. Depending on your goals, opt for a slight calorie deficit if you want to lose fat over the long term or, conversely, adopt a slight calorie surplus if you want to build muscle mass.
Sleeping 7 to 9 hours a night is also essential for good physical and mental recovery.