No one becomes a bodybuilder overnight, but there are exercises that show visible results immediately after training.
The most effective are short sessions of eight to twelve repetitions each. Most of the blood is pumped to the muscles and, according to experts, this ensures that the muscle building becomes clearly visible and, above all, visible after just a few weeks.
1. Push-ups with dumbbells
This exercise is difficult, but very effective.
“To do this, lie down in a push-up position and take two light dumbbells in your hands. Do push-ups and alternately pull your arms up as you rise,” says dietitian Vasilisa Ponomareva, especially for MedicForum.
2. Squats: Sumo Style
Since this exercise resembles the movements of a sumo wrestler, slightly different squats are called this. Training can be done spontaneously at home or in the office.
“Just stand with your legs apart and squat in that position. Try to get as low as you can.”
As an additional training, you can also hold a weight in your hands during squats.
3. Thera-Band supports bicep curls
Training blocks with Thera-Band (expanders) are especially effective because the muscles are constantly tense. The longer the tension lasts, the more the body “swings”.
To define the upper arms, place both feet on the tape and wrap the ends around the arms. Now figuratively fix the elbows on the hips and pull the forearms up to the shoulders. Repeat eight to twelve times.
4. Align the fours diagonally
All you need for this exercise is a soft surface.
“Get on all fours and extend your right arm and left leg back and forth. Pause briefly and switch sides.”
As an additional challenge, you can pull on the Thera-Band and attach it to your left arm and left or outstretched leg—and vice versa.
MedicalForum has previously written about the dangers of visceral fat.
Important! Information provided for reference purposes. Ask a specialist about contraindications and side effects and under no circumstances self-medicate. At the first sign of illness, consult a doctor.