VIDEO EXERCISES: TONIFIT

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The Domyos Tonifit tool enables you to tone-up all your muscles effectively. Deep strengthening of your abdominals, biceps, shoulders, pectorals, glutes and thighs. Domyos offers you video exercises, produced and commentated in partnership with Domyos Club sports coaches, so that you can get the best use out of this tool. Discover the Domyos video exercises for a good work-out with your Tonifit.

 

An effective work-out session should last a total of between 30 and 45 minutes, depending on your level. The main aim of these exercises is to increase your muscular endurance. Work on them in blocks, enabling you to alternate the muscles used.

 

Safety tips:

Keep your back straight during all the exercises. Do this by focusing on a specific point that enables you to keep your vertebrae well aligned. In addition, slow down your return movements to avoid treating your joints roughly, and keep your abs/core toned continuously.

 

Exercise video nbr1: strengthen your upper body

 

  • Difficulty: level 1

 

  • Muscles worked: triceps, shoulders, abdominals, biceps, forearms, back

 

  • Performing the exercise: sit on a chair, with your back straight and your legs bent at a 90° angle. Place the Tonifit horizontally between the chair and your back, level with your shoulder blades. Grip the two handles and pull back your elbows. Stretch out your arms straight in front of you, and then come back to your original position.

 

  • Breathing: breathe out when you stretch out your arms, and breathe in on the return movement.

 

  • Repetitions: 3 to 5 times for 30 seconds at a brisk pace, with a 30-second recovery period between each series.

 

Exercise video nbr2: arm pull

 

  • Difficulty: level 1

 

  • Muscles worked: triceps, shoulders, abdominals, biceps, forearms, back

 

  • Performing the exercise: sit on a chair, with your back straight and your legs bent at a 90° angle. Position the Tonifit in a vertical position along your back. Grip the tool's upper strap with your right hand. Bend your elbow behind your head until your hand brushes against your neck. Stretch up your forearm as far as you can, until your arm is fully outstretched. Bring your arm back to its original position.

 

  • Breathing: breathe out when you stretch out your arms, and breathe in on the return movement.

 

  • Repetitions: 4 to 6 times for 30 seconds at a brisk pace, with a 30-second recovery period between each series, changing which arm moves for each series.

 

Exercise video nbr3: rocking movement

 

  • Difficulty: level 1

 

  • Muscles worked: abs/core, glutes, thighs

 

  • Performing the exercise: starting position seated on the Tonifit with your back straight. Grip the tool's two handles, with your arms slightly apart and hanging by your sides. Your should feel slight resistance in your arms. Rock your upper body to the right. Your right arm follows the movement and draws closer to the floor. Come back to your original position and then do the same movement to the left.

 

  • Breathing: breathe out when you do the rocking movement, and breathe in on the return movement.

 

  • Repetitions: 3 to 5 times for 30 seconds at a brisk pace, with a 30-second recovery period between each series.

 

Exercise video nbr4: elbow pull

 

  • Difficulty: level 1

 

  • Muscles worked: abs/core, upper body, thighs, glutes

 

  • Performing the exercise: The Tonifit is horizontal on the floor in front of you. With your back leaning forwards but straight, put your right knee on the tool and your left knee on the floor to improve your balance. Grip the left handle on the Tonifit. Pull your hand up under your armpit in a vertical movement by pulling back your elbow.

 

  • Breathing: breathe out when you pull back your elbow, and breathe in on the return movement.

 

  • Repetitions: 4 to 6 times for 30 seconds at a brisk pace, with a 30-second recovery period between each series, changing which arm moves for each series.

 

Exercise video nbr5: squat

 

  • Difficulty: level 1

 

  • Muscles worked: glutes, thighs, abdominals

 

  • Performing the exercise: starting position standing on the Tonifit, with your back straight and arms hanging by your sides. Pull back your pelvis while leaning your torso over to grip the tool's two handles. Slowly straighten up until you come back to your original position. Then bend your legs while slowly lowering your torso until your hands are at mid-calf level.

 

  • Breathing: breathe in when you bend your legs, and breathe out when you come back to your original position.

 

  • Repetitions: 3 to 5 times for 30 seconds at a brisk pace, with a 30-second recovery period between each series.

 

Exercise video nbr6: rocking movement

 

  • Difficulty: level 1

 

  • Muscles worked: abs/core

 

  • Performing the exercise: starting position standing on the Tonifit, with your back straight and arms hanging by your sides holding the tool's handles. Lean your right shoulder over to the right while keeping your pelvis on its original axis. Slowly come back to your starting position and then lean over to your left. Only your upper body and arms are moving.

 

  • Breathing: breathe in during the rocking movement, and breathe out when you come back to your original position.

 

  • Repetitions: 3 to 5 times for 30 seconds at a brisk pace, with a 30-second recovery period between each series.

 

Exercise video nbr7: strengthen your shoulders and triceps

 

  • Difficulty: level 2

 

  • Muscles worked: triceps, shoulders, abdominals, biceps, forearms, back

 

  • Performing the exercise: sit on the Tonifit, which is horizontal. Your back is straight and your legs are bent slightly forwards. Your feet should not move during the exercise. Grip the tool's two handles, with your arms stretched out towards the floor. Then raise your arms in a horizontal position straight in front of you. Come back to your original position.

 

  • Breathing: breathe out when you raise your arms, and breathe in during the return movement.

 

  • Repetitions: 3 to 5 times for 30 seconds at a brisk pace, with a 30-second recovery period between each series.

 

Exercise video nbr8: arm opening

 

  • Difficulty: level 2

 

  • Muscles worked: triceps, shoulders, abdominals, biceps, forearms, back

 

  • Performing the exercise: sit on the Tonifit, which is horizontal. Grip the tool's two handles, with your arms stretched out towards the floor. Lift both arms, still outstretched, until they are aligned with your shoulders. Then come back to your original position.

 

  • Breathing: breathe out when you lift your arms, and breathe in on the return movement.

 

  • Repetitions: 3 to 5 times for 30 seconds at a brisk pace, with a 30-second recovery period between each series.

 

Exercise video nbr9: biceps work-out

 

  • Difficulty: level 2

 

  • Muscles worked: biceps, shoulders, abdominals, forearms

 

  • Performing the exercise: sit on the Tonifit, which is horizontal. Grip the tool's two handles, with your arms bent slightly and your forearms sloping in front of you. Pull up your hands by bending your elbows to your shoulders. Only your forearms are moving.

 

  • Breathing: breathe out when you raise your arms, and breathe in on the return movement.

 

  • Repetitions: 3 to 5 times for 30 seconds at a brisk pace, with a 30-second recovery period between each series.

 

Exercise video nbr10: leg curl

 

  • Difficulty: level 2

 

  • Muscles worked: glutes, thighs, abdominals, shoulders

 

  • Performing the exercise: put your right foot on the Tonifit, with your leg bent and your back straight. Your left leg is stretched back, resting on your toenails. Grip the tool's two handles, with your arms stretched out towards the floor. Then bend your left leg until your knee brushes against the floor. Come back to your original position and start the movement again.

 

  • Breathing: breathe in when you bend your leg, and breathe out when you come back to your starting position.

 

  • Repetitions: 4 to 6 times for 30 seconds at a brisk pace, with a 30-second recovery period between each series, changing which arm moves for each series.
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If you want to exercise without getting bored, check out our 7-exercise circuit that blends cardio training with muscle strengthening. You'll be able to sculpt your body in record time!

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