Squats at home!

 

 

Exercising at home is an effective way to stay in shape!!

1.
Stand with your feet at least shoulder-width apart.
Keep your abdominal muscles pulled in tightly and your back straight.

If you choose to use dumbbells, hold one in each hand and keep your arms straight down at your sides.

2.
Lower your body down toward the floor with your feet planted firmly and your back straight. Your knees should go over you feet, but not past your toes.
If you are holding dumbbells, keep your arms straight at your sides when you squat.

3.
Raise your body back up, using your legs, into a standing position. Keep a slight bend in your knees as you stand straight. If you want to make it more difficult you can also jump! But.. careful with your knees.

4.
If you are not using extra weight during your squats and you feel you need more balance, bring your arms in front of you in a praying motion as you lower yourself down into a squat.

I always do 3 sets of 20 repetitions each, 5 times a week…
For a great butt SQUATS are a must!!

1.
Exercising at home is an effective way to stay in shape!!
Stand with your feet at least shoulder-width apart.
Keep your abdominal muscles pulled in tightly and your back straight.

If you choose to use dumbbells, hold one in each hand and keep your arms straight down at your sides.

2.
Lower your body down toward the floor with your feet planted firmly and your back straight. Your knees should go over you feet, but not past your toes.
If you are holding dumbbells, keep your arms straight at your sides when you squat.

3.
Raise your body back up, using your legs, into a standing position. Keep a slight bend in your knees as you stand straight. If you want to make it more difficult you can also jump! But.. careful with your knees.

4.
If you are not using extra weight during your squats and you feel you need more balance, bring your arms in front of you in a praying motion as you lower yourself down into a squat.

I always do 3 sets of 20 repetitions each, 5 times a week…
You have to if you want to keep your butt up 😉

1.
Hacer ejercicio en la  casa es una manera eficaz de mantenerse en forma!
Párate con los pies abiertos a la distancia de los hombros .
Manten los músculos abdominales bien firmes y la espalda recta.

Si eliges utilizar pesas, mantèn uno en cada mano y mantèn los brazos rectos a los lados .

2.
Baja el cuerpo hacia el suelo con los pies firmemente plantados y la espalda recta. Las rodillas deben ir sobre tus pies , pero no más allá de los dedos de los pies
.Si estas sosteniendo mancuernas, mantèn los brazos rectos a los lados cuando te pones en cuclillas .

3.
Levante su cuerpo hacia arriba, usando las piernas , en una posición de pie. Manten una ligera flexión de las rodillas mientras se pone recta . Si quieres hacerlo más difícil también puedes saltar! Pero .. cuidado con las rodillas .

4.
Si no vas a utilizar el peso extra durante las sentadillas y sientes que necesita más equilibrio, lleva los brazos frente a ti en un movimiento orando a medida que baja a sí mismo hacia abajo en una posición en cuclillas .

Yo siempre hago 3 series de 20 repeticiones, 5 veces a la semana …
Para una linda cola hay que hacer SQUATS 😉


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