Plato, the ancient Greek philosopher, said, "necessity is the mother of invention". If you travel a lot - whether for business or entertainment - chances are that you often find yourself needing exercise, but with very little equipment and space. Get creative and use this free fitness program. The only thing you need is anything you can buy in a hotel room or bedroom. The following five training cycles - just a towel - will adjust and tighten your arms, ABS and hips without any crazy equipment.
Credit: describe the fauna / descripbethefauna. Com Advertisements perform each training in the order listed. Based on your current fitness level, exercise at one of the following three intervals. Level 1 (beginner): every 40 seconds, 20 seconds rest. Make four total cycles every 20 minutes. Level 2 (intermediate): 45 seconds for each action, 15 seconds for rest. Do five total cycles every 25 minutes. Level 3 (Advanced): every 50 seconds of movement, 10 seconds of rest. Do a total of six cycles of 30 minutes of exercise each time. correlation: beginner's 15 minute exercise start with your limbs, hold the end of the towel with your hands, and wrap a large beach towel in the trunk and armpit. Then lie down. Press the towel up as hard as you can, using a push up position in the middle and lower half of the range of motion. The lower you go, the harder you will work. Hold for four seconds, pause and relax briefly, then repeat for a while. Be sure to tighten your abs and glutes. In every isometric movement, keep your body flat like a diving board. correlation: 10 push ups to make the body stronger. Credit: describe the fauna / descripbethefauna. Com from the separate standing position, put the right foot in the middle of the towel. Hold the end of the towel with your hand. Towels must be tightened to provide the required resistance. Pull your hips down with your arms until your back knee is just on the floor, then stop and count. You will push up through your front heel as your lower body is creating a smooth and stable resistance to your upper body without delaying the descent. Slowly reverse the movement, this time using your arms to resist the rise caused by the strength of your legs. Repeat for a while, changing sides in the middle. During the whole exercise, be sure to keep tall, load the front heel, and keep the knees and ankles aligned. correlation: sexy, the ultimate arm sculpting exercise correlation: every woman should do 15 sports to improve her sexual life. Credit: describe the fauna / describethefauna. Com starting from the push up position, the hands are the same width as the shoulders, the elbows are bent into a 90 degree angle, and the towel is tightened at the chest level. Then push with your right arm at the same time until it is fully extended (like chest compression), and at the same time pull with your left arm until your hand reaches the armpit level (like a row). Stop and count. Push up again, and when you're up again, switch sides. Don't let the towel relax during the whole exercise. Make sure your hips and shoulders are straight throughout the action, drive the ball of your foot into the ground, tighten your abs and glutes, and pull your shoulders down and back. Advertisements correlation: 9 TRX exercises to build a crazy and strong upper body How to do the towel brush: at the beginning, your right leg is loaded forward and your heel is loaded, while holding the tight towel firmly at the chest level. Rotate your feet and your hips 180 degrees and brush your body with towels until your left leg is forward and hold a count. Then reverse the movement and repeat for a period of time. Keep your navel forward so you can rotate around your hips, not your lower back. You also need to work hard to reduce the strength of your arms each stroke to prevent over rotation. correlation: 13 every man should do the exercises to improve his sexual life related: 20 minutes of hotel room exercise Advertisements how to use this training
1. How to do towel push ups:
2. How to do the bicep curling with towel squatting separately:
3. How to do it: lie on your back, bend your knees to a 90 degree angle, so that your heels are under your knees, and wrap your hips with a towel. Tighten your abs and raise your hips through your heels until you form a straight line from your head to your knees. Wait a minute. Pull your arm down to create as much tension as possible for your gluteus maximus. Try to keep your hips fully extended and not move on your lower back.
4. How to do it:
What do you think? Do you often travel? How do you keep healthy on the road? Do you want to stay in a hotel with a fitness center, or do you want to get creative through exercise? If you invent your own training programs, what do they need? Do you think you can try this training? Or have you already? What's your opinion? In order to achieve your goal, will you add or change any actions in this training? Share your thoughts, suggestions and questions in the comments section below!
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