Don't have time to hit the gym but still want to lose weight and tone your muscles? Don't worry - you can work your muscles even with your eyes glued to the TV.
Steps
Step 1. Start by considering your free time
If you have time to sit and watch television, then you also have time to go to the gym, walk, run, and so on. If you decide you want to exercise and watch television, these steps will help you.
Step 2. Begin by lying on your back and pulling your knees towards your chin (you won't need to touch them), then SLOWLY bring them back to the starting position
Don't let your legs touch the ground. Repeat the exercise 25 times for each leg.
Step 3. Lie on your side, keeping the lower leg straight and the upper leg raised a few inches off the ground, bent at the knee
Now lift your leg until you can straighten it further. Repeat the exercise 30 times for each leg.
Step 4. With weights, one in each hand, stand up and extend your arms above your head
Bend your elbows so that the weights and hands are behind your head. Return the weights to the starting position. Repeat 25 times. Choose a weight that fits your strength (2kg weights are recommended to start). If you don't have weights, you can use any heavy object you can hold, such as a 2-liter water bottle.
Step 5. Lie on your back with a weight in each hand
Start with your arms about 5cm from your chest. Extend your arms up and then to the side. Do not touch the ground with your arms. Repeat the exercise 25 times.
Step 6. Lie on your back and keep the weights on your chest
Lift your back about ten inches off the ground (don't use your head to lift yourself - your back will have to come off the ground, not just your head). Repeat the exercise 25 times at least twice a day. If you can't do 25 reps in a row, take breaks after a set of three reps. Complete at least 10 series.
Step 7. Use a resistance band
You can buy them at sporting goods stores. They are very useful for many exercises.
Step 8. March in place between commercials It usually takes at least 15 minutes between commercials, so this gives you time to train without missing what happens on screen
Walking in place may not seem like a lot of effort, but in half an hour, a 65kg woman can burn 192 calories. To make this exercise more challenging, you could lift your knees at intervals.
Step 9. Go for medium intensity runs
You can substitute jogging for the march from the previous step.
Advice
Remember to eat a healthy and balanced diet for results
Warnings
- Try not to get hurt; always warm up before exercising.
- This article does not allow you to always watch TV. You will still need to go out and train outdoors.
- Be very careful not to drop the weights, particularly if you are using "homemade" weights. Be prepared to move quickly so as not to drop them on your feet.
- Consult your doctor before starting an exercise program.
