Just two bottles of water is enough to keep your legs and hips, with your arms more toned and in shape

You often don’t have time to go to the gym, but you can still stay in shape by staying home. Our apartment can become a place to gym and relax sometimes without having to buy anything. Those who do not have time to go to the gym probably will not have much time to devote to training even if it is done at home. The exercises that we will describe in this article are done in just 15 minutes and help tone your arms, legs and buttocks.

It is not clear that prolonged exercise can produce greater benefits than shorter exercise, of course with the same intensity of commitment. A study from the University of Copenhagen confirms that a short, intense workout yields greater results than a workout that lasts twice as long. And the research verified the results of a group of athletes who trained for half an hour a day. The researchers then studied the results of a group of athletes who trained for an hour a day. The results are incredible. Research shows that just a few minutes a day will be enough to be leaner, leaner and fitter.

Just two bottles of water is enough to keep your legs and hips, with your arms more toned and in shape

Working half an hour a day is really a lot of work, but 15 minutes 3 times a week may be enough to keep you fit. Especially for tightening the most important muscles, the ones that tend to sag more quickly. They are in particular the arms, shoulders, muscles of the legs and buttocks.

Routine activities cause many of us to use our arms more often but with less effort. Over time, the biceps and especially the triceps tend to weaken and reduce their size if they are a little tense. Also without adequate training, the skin on the back of the arm tends to sag.

The legs and buttocks also tend to weaken if not stressed properly. Any sedentary person spends a lot of time sitting, walks a few steps a day and does not adequately train these muscle groups.

Using only 2 bottles of water and 15 minutes 3 times a week, some targeted exercises can get these muscle groups more engaged. The first thing you do is program a 15/20 minute space in the diary for 3 days a week. We can fix it before we go to work, or in the evening, as soon as we get home. Better if before dinner. Let’s try to do the training on our own, focusing on the movements that we will explain below. We leave the TV off, while we can listen to some music.

How to train

Let’s take two bottles full of water. Those who are not trained can start with a pint. The arms exercise consists in keeping the arms extended along the body with a bottle in each hand. Bend the arms alternately, bringing the hand close to the biceps, but be careful to keep the upper arm straight along the torso. This exercise is called curl and we can find the right movement indicators on the web. It is best to perform this exercise while standing.

Still standing, we raise our hands with the bottles to shoulder height and make the palms facing up a little. Then we extend both arms up at the same time, as if we want to touch the ceiling and return to the starting position. This exercise is very beneficial for the shoulder muscles.

As for the legs and buttocks, we always and always stand with bottles at hand, bend our knees and slowly go down to the floor. During the exercise, keep the arms along the torso. Lower until your thighs are parallel to the floor. At this point you return to the starting position. Try to keep your heels close to the floor throughout the exercise.

You can start with half-liter bottles and 3 sets of 10 repetitions of each exercise. Over time it can be increased by switching to 1-liter packages and then to 1.5 liters.

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