5 exercises to tone every muscle in your body

We know that doing daily physical exercise is excellent for staying in shape and optimizing your health. But with so many options and information available on the internet, it is difficult to choose the ideal routine, and it is easy to become overwhelmed with so much information. But do not worry. We will help you!

Below, we have separated 10 exercises that you can do to tone every muscle in your body.

Combine them into a weekly exercise routine, with a simple but very effective workout.

After 30 days, performing them at least twice a week, you will notice improvements in your muscular strength, endurance and balance.

How to tone muscles all over your body in record time:

1. Lunges

Challenging your balance is an essential part of a well-rounded exercise routine. Lunges do just that, promoting functional movement while also building strength in your legs and glutes.

• Start by standing with your feet shoulder-width apart and arms at your sides.
• Step forward with your right leg and bend your right knee, stopping when your thigh is parallel to the floor. Make sure your right knee does not extend past your right foot.
• Lift your right foot and return to the starting position. Repeat with the left leg.
• Do 10 repetitions in 3 sets.

2. Push-ups

Push-ups are one of the most basic yet effective movements you can perform due to the number of muscles that are recruited to perform them.

• Start in a plank position.
• Bend your elbows and begin to lower your body to the floor.
• When your chest touches the floor, extend your elbows and return to the start. Focus on keeping your elbows close to your body throughout the movement.
• Complete 3 sets with as many repetitions as possible.

3. Squats

Squats increase body strength as well as flexibility in the lower back and hips. Since they involve some of the largest muscles in the body, they also pack a big punch in terms of calories burned.

• Start by standing with your feet a little wider than shoulder-width apart and your arms at your sides.
• Support your body and, keeping your chest and chin upright, push your hips back and bend your knees as if you were going to sit in a chair.
• Making sure your knees don’t bow forward or back, lower yourself until your thighs are parallel to the floor, bringing your arms out in front of you in a comfortable position.
• Pause for a second, then extend your legs and return to the starting position.
• Complete 3 sets of 20 repetitions.

4. Overhead presses

Compound exercises, which use multiple joints and muscles, are very efficient as they work several parts of the body at once.

• Equipment: 10-pound dumbbells
• Choose a set of light dumbbells—we recommend 10 pounds to start—and start by standing with your feet shoulder-width apart or shoulder-width apart.
• Move the weights up so your arms are parallel to the floor.
• Supporting your body, begin to push up until your arms are fully extended above your head. Keep your head and neck still.
• After a brief pause, bend your elbows and lower the weight until your triceps are parallel to the floor again.
• Complete 3 sets of 12 repetitions.

5. Dumbbell rows

Dumbbell rows are another compound exercise that strengthens multiple upper body muscles. Choose a moderate weight dumbbell to begin with.

• Equipment: 10-pound dumbbells
• Start with a dumbbell in each hand. We recommend no more than 10 pounds for beginners.
• Bend forward at the waist so your back is at a 45-degree angle to the ground.
• Make sure you don’t arch your back.
• Let your arms hang down. Make sure your neck is in line with your back and your core is engaged.
• Starting with your right arm, bend your elbow and pull the weight up toward your chest and stopping just below your chest.
• Return to the starting position and repeat with the left arm. Repeat 10 times, 3 sets.

So, did you like the tips? Now, if you want to upgrade your legs, find out how to define them with just 3 minutes of exercise a day!

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Fonte: HealthLine