Simple exercises can strengthen immunity and eliminate fat

The personal trainer teaches three easy exercises that can be practiced at home and offer great results

Practicing regular physical exercises is essential for maintaining physical and mental health and well-being as a whole. This is because abandoning the sedentary lifestyle offers excellent benefits for the body, including strengthening the immune system and losing fat.

Furthermore, a recent study, published in the scientific journal Diabetes & Metabolic Syndrome: Clinical Research & Reviews, has highlighted that exercise is an important tool for strengthening immunity and improving the functioning of the respiratory system of patients who have had Covid -19.

Another research, published by the scientific journal Frontiers in Physiology, has also indicated the practice of regular physical activity as an important method for maintaining health. According to the study, strength exercises, like bodybuilding, release more than 600 substances beneficial to the body – which can prevent the development of serious diseases, such as diabetes, dementia and cancer.

For those who want to lose that little tummy and even improve their immune system, personal trainer Gabriele Siqueira shows some exercises that can be practiced at home. Watch:

1 – Squats

Squats are one of the most basic, complete and effective exercises that exist. It predominantly works the front of the thighs, but also strengthens the lower back, balance and increases calorie expenditure. Gabriele recommends that, to perform the exercise, the person spreads his legs and moves his feet parallel to the shoulder line. After that, he simply bends his knees, spine straight and buttocks back. The ideal is to perform three sets of 12 repetitions.

2 – Hip lift

The hip raise is an exercise more focused on the glutes and lower back, which is why it’s ideal for those looking to strengthen and define their butt. To do this, all you need is a mat or a comfortable and stable place to lie down. The practitioner recommends bending your knees, with your heels flat on the floor. Keep your feet slightly apart and in line with your hips. Lift your abs and hold the position for five seconds, still squeezing your glutes. Do three sets of 15 to 20 reps.

3 – Abdominal board

Ab plank is another simple activity that can be done at home. The exercise works mainly in the abdomen area. However, since it requires concentration and balance, it can also reach other muscles and promote good caloric expenditure. To do the plank, you have to lie on your stomach. Gabriele recommends keeping your forearms on the ground, in line with your shoulders. He then he raises the hips, contract the abs and stay in the position for as long as possible.

Important: It is worth remembering that it is essential to consult a physical education professional before embarking on any new activity. In addition, you need to pay attention to some aspects as well. “Pay attention to your posture, breathing, and pace of movement. At the sign of any spinal pain or any discomfort, stop moving immediately,” recommends Gabriele.

Source: Terra

Ben

Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.