Do you need a quick exercise routine? Because it is true that sometimes we go with the right time and we want to do a little sport but without delaying. Therefore, it is always good to do a routine and always go to a fixed shot. If you don't know where to start, then don't miss out on what we have for you.
Yes, because these are ideas that they will exercise your whole body but in less time than you think. Since we must always make the most of it and today is a good time for it. Write down all these exercises and you will see how they do not take you more than half an hour. Shall we start?
Pulley pull for arms and back
Strengthen your back and exercise your arms, as it should be. Pulley o pull pulley It is a machine that we find in all gyms. It has a bench to sit on and that you can adjust. Then right in front of a vertical tower with a long horizontal bar that will be the one you grab, while your back is straight. You will have to lower that bar to your chest and then return to the starting position, with your arms extended. You can do 15 reps in three sets and rest for about 20 seconds.
Pectoral press exercises
Another of the machines that we find in gyms allows us to sit down and then we have two parts, one on each side of our arms. So we have to hold them with our hands and stretch our arms to the front and then bend the elbows and bring them back, feeling the part of the arms well. scapulae. This can be done with more or less weight according to your needs. But in the same way, you will also do 15 repetitions.
Strengthen your biceps with this simple exercise
You can sit on a gym bench and grab two weights or dumbbells. In one breath you will lift the dumbbells, flexing elbows and bringing them towards the height of the shoulders, to relax again, stretching arms down. Remember that the back always has to be straight, to avoid lifting weights with it a little bent and that could damage the lower back.
Leg press
We put our arms aside a little and go to legs and your exercise routine. Another machine to use in the gym is this. It has a bench to lie down and a platform to place the soles of your feet on it and then stretch and shrink your legs. Avoid bringing your knees too close to your chest, as you could injure yourself. You should also be careful about the weight you put on, for the same reason. With 15 repetitions you will have more than enough.
Tummy tuck machine
It's a perfect way to be able contract the abdomen area but without having to lie down to do some sit-ups. It is a machine with a seat and two extensors come out in the shoulder area to be able to move forward with our hands. Every time we go forward, we will be contracting the part of our abdomen, which makes us work it. Be careful with the weight you put on it, always start with a low one, take a deep breath and do the exercise. Remember that 13 repetitions, two sets and about 20 seconds of rest will make you take the exercise with more enthusiasm.
Knee extension, essential in the exercise routine
Because also knees need to be exercised And what better than to do it from a gym machine. To do this, you must sit on a knee extension and add a little weight to it. Then we need to stretch the legs and shrink them again. The movement should be better slow and always adjusting the weight but without going overboard. With all this, you will have a basic and fast exercise routine.