In just 6 minutes, you will activate many muscle groups, increase metabolism, and improve posture. Do 6 movements, each 1 minute.
Standing shoulder-push
Stand up straight with your feet hip-width apart and tighten your abs. Pull your arms up and slowly lower them shoulder-width apart, keeping your elbows slightly pointing forward of your torso. Do the exercise under control every repetition, avoid leaning back or bending the spine to ensure safety and effectiveness.
This move activates the shoulders and upper back, while also affecting the abdominal muscles to stabilize the body.
Push-ups against the wall
Place your palms against a wall at chest height, standing one step away from the wall. Bend your elbows and lower your chest toward the wall, then use your palms to press tightly to push you away until your arms are stretched out, keeping your torso stable. Do the exercise with a rhythm of control and tighten the chest muscles at the end of each repetition to increase effectiveness
Wall push-ups bring the benefits of traditional push-ups without causing wrist or shoulder strain. This exercise activates the chest muscles, tripods, front Delta muscles and strengthens joints.
arm rotation
Stretch your arms out to the shoulder. Moving small, narrow circles forward for 30 seconds, then reverse. Keep your shoulders straight and keep your core tight throughout. Focus on controlled movement rather than speed.
Rear Bicep Exercises
Bend forward slightly at the hips, holding light dumbbells or holding tightly. Bend your elbows 90 degrees, then extend your arms straight back. Tighten your triplicate at the top of the movement before slowly returning. Keep your elbows close to your sides and chest tight.
Standing up tight
Press your palms together in front of your chest, raised your elbows. Tighten your arms to activate your chest muscles. Hold for 2 seconds, release a little and repeat. Maintain continuous tension in the chest and arms.
Standing Plank
Place your forearms on a wall or table, bringing your legs back so your body forms a straight line. Tighten your glutes and keep the pressing evenly on your forearms. Maintain a stable posture, do not curl or curl your back. Incorporate deep breathing to keep your body tight and in control.
