2023-10-28 06:06:30
Find out with what frequency you must do strength exerciseswhy they help you lose weight and the different options to include in your training routines.
Los strength exercises are essential in a training routine for stay in shape and improve your state of health. There are multiple options what you can practice to work los muscles of you body and so get slim down.
Why do strength exercises help you lose weight?
Los strength exercises contribute to growth from muscular time. As a consequence, the metabolic expenditure at rest it increases and this causes burn more calories, even when you’re not exercising. Furthermore, practices of this type reduce body fat.
How much strength exercise should you do?
The World Health Organization recommends that adults perform strengthening activities let them exercise all muscle groups main for two or more days a week. They must be the complement to between 150 and 300 minutes of aerobic physical activities moderate per week. The experts of Know how to live indicate that a strength session a week with a only series per exercise is “the dose minimum that protects our strength and muscular time” for beginners. The figures rise to two weekly sessions and two or three series for each muscle group if you already have experience.
Push-ups or push-ups: one of the most popular exercises
Las push-upsalso known as push-ups o moneyThey are a strength exercise very well-known. The athlete Jessica Martin explains in detail how to do it in the following video YouTube. If you are just starting out, you can try supporting the knees. You must place the manos to the width of the shoulders and keep your weight concentrated on them before lowerbringing you closer chest al floor and without separating too much elbows of the body.
Do squats correctly to lose weight
The physiotherapist Mikel Junquera teaches you how to do squats. Start by placing the pies to the width of the shoulders and extending the arms with palms facing down. You have to move the hip a little back and take out the buttocks. After duck down and returns to the initial position. The expert points out that you shouldn’t go too lowas it can be dangerous for your knees.
Get results with irons
The personal trainer Roberto Gonzalez explains how to do the iron perfect and points out some of the most common errors. You must lie face down, leaning on your forearms and the tips of the pies. Separate the legs from the ground, carries pelvis to him belly buttonKeep the head in neutral position, contract the glutes and squeeze the abdomen for a few seconds.
Try biceps curls, a strength exercise for your arms
He biceps curl it’s a strength exercise very common that is usually used for gain muscle in the arms. How to share the channel Exercises at homeyou will need to use two dumbbells, although you can replace them with water bottles. You have to hold them with the palms of your hands facing forward, flex your arms to carry objects to your shoulders and then return to the starting position.
Dare to do burpees and combine exercises
And burpee is a combination of various exercisesamong which are the squats and the push-ups. The channel Foroathleticism teaches you how to do it. Start by putting yourself squatting with the manos on the floor, salta to carry the legs back, make a flexionjump once more to carry the legs forward and back to jump vertically, trying to reach as high as possible. You must bend the knees when falling and thus return to the initial position.
Sit-ups will help you work your abdomen
Los sit-ups They are an exercise that is used to work the abdomen area y burn fat. As the personal trainer shows Karen Zarateyou have to start by lying on your back, flexing your knees and supporting the plants of the pies on the floor. upload your head and takes the torso forward, bringing your arms to the knees.
The gluteal bridge, another strength exercise with which you will notice results
From Moveexperts in physiotherapy y pilates They explain how to do the bridge exercise for strengthen the glutes. Lie on your back with your arms extended at your sides and bend your kneesapproximating the heels to the buttocks. You have to raise the hipswithout moving the head and the shoulders ground.
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