The cookies taste good and as far as sport is concerned, are you currently lacking?
It goes without saying that Libra is not your best friend during the Christmas season.
But this little workout helps.
Not only during the Christmas holidays, but also in the weeks before, there is a lot of feasting - sipping mulled wine at Christmas markets, eating sausage rolls and trying one cookie after the other at company parties.
This is noticeable, primarily on the pants.
At the latest, when you no longer fit into your New Year's outfit, some panic spreads.
So that it doesn't get that far in the first place, you can try the following workout.
Exercise at home from personal trainer Ashley Joi
Personal trainer Ashley Joi, who also got actor Chris Hemsworth in shape, came up with a simple plan that will keep you in shape.
She told the UK news portal Mirror: "
Whole body
workout
is great
. This workout has three elements that make you burn calories, increase your endurance and build strength and muscle. Each exercise works a different muscle group or leaves your muscles differently work".
A selection of Jois exercises for at home:
Kettlebell over head
This exercise is said to be good for your buttocks and shoulders.
Stand up straight, hold the kettlebell handle loosely in both hands, pull your shoulders down and tense your stomach.
Let your hips wander back and swing the kettlebell back and forth between your legs.
As you swing the kettlebell forward and over your head again, be careful not to pull your shoulders up.
The back always stays straight
.
Plyo spider
This exercise is supposed to stimulate the circulation and be good for the muscles in the hips: get on all fours, take the plank position,
tense your stomach and balance on your toes
.
Stay tense in the middle and jump on the same side of your body with one foot in hand.
Back to the starting position and do the same game again on the other side.
Important: This exercise lives from the quick jump, so step on the gas a little.
Do the exercise for 40 seconds, then pause for 20 seconds, and then start over - three times in total.
In the video: How to do the plank correctly
Caterpillar exercise
According to the Mirror, this exercise trains the back of the thighs, among other things.
Stand hip-width apart, keep your feet, legs and back straight, bend forward and bring your hands to your feet,
crawl forward into the push-up position
, hold your buttocks up and remain there for a moment.
Crawl again with your hands to your feet, keep your legs straight and slowly roll up into the standing position.
Then jump up and pull your knees as high as possible towards your chest.
You might also be interested in
:
Unsporting?
Then it's best to start with this type of yoga
.
Sumo squat with the dumbbell
Assume a sumo position, feet wider than hip-width apart, toes turned outward, dumbbells between knees, palms outward.
Squat down until your thighs are parallel to the floor
.
Slowly push up and as you stand up rotate the dumbbells and push them up until the biceps are under tension.
Read more
: Build muscles faster with this simple trick from the personal trainer.
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