A series of exercises consists of nine exercises that will warm up the body, effectively burn excess fat and help shape the body.

“This training is mainly for women and the parts they focus on. “Which are the hands, so that for example the triceps don’t get loose, then to strengthen the stomach, legs and strengthen the inner thighs,” explained the trainer.

“You can practice it at home, at the gym, or on holiday, anywhere. It’s a pretty quick exercise,” he adds, adding that you shouldn’t forget about proper breathing. For those who like a more difficult challenge, according to Fuková, it is recommended to repeat the series once or twice after a one to two minute break.

The first exercise is to warm up. We put our hands together, shoulder blades retracted, and palms facing down. We wave our hands up and down, which we repeat twenty times. Then we turn the hand over with the palm facing up and repeat the exercise.

The second exercise is called sumo squats. We spread our legs far enough apart and raise our arms while moving down so that the whole body is involved. As we move up, we exhale. We repeat this exercise twenty times.

During this exercise, we stand and gradually strengthen our shoulders, forearms and support, repeating this series of movements twenty times. According to trainers, it is possible to use dumbbells or water bottles when doing this exercise, but body weight alone is enough.

With the fourth set of exercises, we go down. This is the so-called women’s triceps push-up. We lie on the mat, fingers at chest level, elbows do not rotate and remain in line with the body. While exhaling, we then rise, with our knees still touching the mat. This exercise is repeated ten times.

In the fifth set of exercises, we sit on our back and support ourselves with our hands and feet to move the whole body again, and alternately bring the right hand closer to the left foot and vice versa. This exercise is repeated 30 times, each time fifteen exercises per side.

According to Fuková, this exercise is very suitable for strengthening the triceps.

Another exercise is to strengthen the lower abdomen. We lie on our backs on the mat, put our hands a little further from the body, raise our legs vertically and with an inhale we always lower one leg down, with an exhale we return it back. This exercise is repeated twenty times, that is, ten times for each leg.

Another exercise is to strengthen the stomach. We will do the so-called high plank, where we will support the body with the hands and feet. We strengthen the body, pushing the navel to the spine and not sticking out the buttocks or slouching. With an exhale, we begin to bring one knee closer to the opposite elbow. This exercise is repeated ten times for each leg.

According to trainer Tereza, the penultimate exercise was more relaxing. We lie on our back, raise our legs vertically up and bend our knees. By exhaling we let the leg lean slightly to one side, by inhaling we return it back.

Let your legs move so that your upper chest doesn’t start to come off the mat. We also try to brace the entire midsection during this exercise and work the oblique abdominal muscles. This exercise is repeated twenty times, ten times on each side.

The final exercise focuses on strengthening the inner thighs. Leaning on the left side firmly on the elbows, bend the right leg and extend the left leg, lift slowly while exhaling, engaging the entire inner thigh. This exercise is repeated fifteen times. Then we change sides and repeat the exercise with the right leg.

Trainer Tereza Fuková focuses mainly on home workouts and fitness training. Her specialty is also healthy nutrition. She has been playing sports since childhood, when she started with gymnastics, then she switched to fitness. At the same time, he works out up to six times a week, combining workouts with home workouts and strengthening in the gym.

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