15 simple exercises with the broomstick to do sports at home (new selection)
If you want to exercise properly, but you don’t have much time and you
don’t want to pay for a gym membership either, the broomstick will be your
best ally. And the most important of all is that without leaving your home
and by applying a simple and regular routine you will be able to see
results both on your body and on your health.
Previously, we have already shown you a series of exercises for the
buttocks, abs and legs. This time we would like to share with you 15 more
easy exercises to keep you fit and active
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1.To eliminate bulges in the back and work the abs and arms
Separate your legs a little beyond the width of your shoulders.
Place the broomstick on your shoulders and bend your knees a
little.
Begin to turn as much as possible from side to side, without moving your
legs.
Do this exercise for 30 seconds.
2. For arms and waist
Separate your legs a little beyond the width of your shoulders.
Place the broomstick on your shoulders and bend your knees a
little.
Keep your back straight and start turning from side to side as in the
previous exercise, but this time with shorter movements. In other words,
move only the trunk.
Do this exercise for 30 seconds.
3.For waist, abs and arms
Take the handle with both hands and separate your legs at shoulder
height.
Bring the handle forward and bend your back.
Begin to turn the trunk from side to side by slightly bending the
knees.
Do this exercise for 40 seconds.
4. For the legs
Separate your legs shoulder width apart.
Raise your right leg as much as you can.
Do the same movement with the left leg.
Alternate legs while doing this exercise for 40 seconds.
5. For abs and legs
Separate your legs a little beyond the width of your shoulders.
Tightening your abs, bend your right leg all the way up, as if you wanted
to join it to the tip of the handle.
Flex your left leg the same way.
Repeat this exercise for 40 seconds, alternating legs.
6.The arm rower
Separate your legs shoulder width apart.
Grasp the handle with both hands.
Make a continuous twisting motion with both arms as if rowing. The handle
moves back and forth forwards and backwards.
Do this exercise for 40 seconds.
7. Lumbar flexions
Separate your legs shoulder width apart.
Take the handle with both hands at the width of your legs.
Tilt your straight back forward and bring the handle forward.
Repeat this exercise for 30 seconds.
8. Abs on the floor
Lie on your back, arms stretched behind your head, hold the handle with
both hands.
Push with your abs and bring the handle a little above your knees.
Then, immediately lift it upwards at a 90 degree angle.
Repeat this exercise for 40 seconds.
9.Abs and alternating legs
Lie on your back with your arms stretched above your head and hold the
handle with both hands.
Lift the handle with both hands, keeping the legs up.
In the same position, lower the right leg and lift it again.
Then, immediately, do the same with the other leg.
Repeat this exercise alternating legs for 45 seconds.
10. Obliques
Lie on your back and hold the handle with both hands at the height of
your navel.
Bend your left leg and keep your feet on the floor. Bend your right leg
towards your stomach and stand up with the broomstick as if you wanted to
touch your right foot.
Repeat the exercise with the right leg.
Do this exercise for 40 seconds, alternating legs.
11.Chest and Arms
Separate your legs a little beyond the width of your shoulders.
Hold your arms out to the sides.
Bring the handle back to the center and take it with the other hand, and
immediately straighten your arms.
Repeat this exercise for 40 seconds.
12. Shoulders, arms and legs
Separate your legs a little beyond the width of your shoulders.
Moving the stick from side to side, alternate legs. In other words, with
each movement of the arms, the tip of one of the two feet must touch the
ground.
Repeat this exercise for 30 seconds.
13.Arms
Separate your legs a little beyond the width of your shoulders.
By moving the stick up and down, alternate the legs. In other words, with
each arm movement, the tip of one of the two feet must touch the
ground.
Repeat this exercise for 30 seconds.
14.Lateral Raises
Lean on the broomstick with your left hand and put your right hand on
your waist.
Raise your right leg in two movements. One short and the other longer as
far as you can.
Then lean on the broomstick with your right hand and put your left hand
on your waist. Raise your left leg doing two movements. One short and the
other longer as far as you can.
Repeat this exercise 8 times for each leg.
15. Squats
Separate your legs a little beyond the width of your shoulders.
Place the broomstick in front of you.
Take it to the center and go down as far as you can while doing a
squat.
Repeat this exercise for 20 or 30 seconds.
