2023-11-18 03:03:45
If during the final stretch of the year, one of your main goals is to finally achieve your health and physical goals, achieved through constant exercise and daily intake of a healthy diet, but you still need a methodical guide To help you reach your goal, here we present an easy and effective exercise routine, which in addition to being perfect for beginners, is ideal for all those women who do not have the time or the inclination to attend a gym.
Also, the following exercises are characterized by being perfect for toning your body, since their execution involves several muscle groups at the same time, meaning that with constant practice and in well-executed series you can see radical changes in your body and in your state of mind. health in general, since you will progressively feel better inside as well and you will be able to observe an increase in your self-esteem.
Another advantage of the following 4 exercises is that they do not require any extra equipment other than your own body, so it is easy to put them into practice anywhere you are. Aim to perform this toning plan 3 to 5 times per week, in sets of 4 sets, in a range of 12-15 repetitions per exercise.
One of the most complete and effective exercises to begin to completely change your body are burpees, which is a series of movements that allow you to increase your anaerobic resistance.
To do it you will need to apply the following postures in sequence: Do a squat, rest your hands on the floor and jump your feet back, to be in a high plank position. Perform a push-up and, as you push yourself up, bring your feet forward and place them on the sides of your hands. Load your weight back and jump up.
Another basic, but infallible way to work the legs, glutes and abdomen are squats, an exercise that on the surface may seem very simple to perform, but in reality must be carried out very carefully to avoid injuries and see short results. time the results caused following its practice.
To perform a traditional squat you must separate your feet shoulder-width apart, stick out your chest and turn your feet outward slightly, but just a little. Take a deep breath, retract your scapulae and tighten your abdomen and core. Then begin to lower yourself by bending your knees until your thighs are parallel to the floor. The heels should not leave the ground at any time. In squats the quads do a lot of work, so push up through your heels as you exhale. Do not hunch your back and be careful with your lower back at all times.
Another basic to have legs of “steel” are the also called lunges, to carry out these movements you must perform the following sequence: Stand with your feet at the width of your hips, take one leg back making a stride with a flexion Kneeling, lower your upper body while maintaining balance. Finally, using mainly the heel of your foot, push up and return to the starting position. Repeat the exercise with the opposite leg.
This is one of the best exercises to achieve defined arms and abdomen. It is also very useful for toning the back.
If you don’t feel strong enough when you start doing it, you can start with a variation supported on your knees.
The correct method of carrying out the so-called push ups is as follows: you must place yourself in a face-down plank position, position your hands a little more open than a biacromial position, that is, a little more open than the height of our shoulders. while we force a little external rotation of the shoulder, to later flex the elbows at 45 degree angles, going down and up as many repetitions as possible.
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