This proposal has yet to be met within its limits
Undoubtedly, exercise plays an influential role in weight loss, that is, just choose one mode to intensify the gains. In this sense, Academia Competition’s personal trainer, Augusto César, has listed five physical exercises to do at home to lose weight in just 10 minutes a day.
Only 10 minutes! 5 exercises to lose weight at home
1. Jumping jacks
It is usually performed during the warm-up during training. “This movement involves the upper and lower limbs, helping to burn calories, as well as bringing health benefits, as it improves muscular and cardiovascular endurance. Two sets of 20 seconds of repetition with 30 seconds of rest,” Augusto said in a statement. exclusive interview with SportLife.
2. Jump without moving
“Also known as stationary running. This exercise simulates the movements of running in place, which involves raising the knees. In addition to burning calories, it improves motor coordination, posture and lower limb strength. Two sets of 20 seconds repetitions with a 30-second rest,” he says.
3. Abdominal
Known as planks, it strengthens abdominal muscles and increases endurance. “In addition, it improves posture, relieves any back pain and increases the stability and flexibility of the body. Two sets of 20 seconds of repetition with 30 seconds of rest”, adds César.
4. Push-ups on the floor
“A common and effective exercise for strengthening the muscles of the trunk, arms and abdominal region. If you can’t do it in the traditional position with straight legs, you can place your knees on the ground and tilt your body at 45 degrees to make the movement more accessible and equally effective. Three sets of 15 to 20 repetitions with a 30-second rest,” he explains.
5. Free squats
“It is one of the most complete exercises, it activates different muscles, promotes hypertrophy and weight loss at the same time. Furthermore, the movement simulates the act of sitting, with the recommendation to keep the knees slightly apart and aligned. Flex your hips back and lower yourself yourself, keeping your knees from going beyond the line of your feet. Three sets of 15 to 20 repetitions with a 30-second rest,” he points out.
Final word
“It is important to remember that to lose body fat you need to maintain a caloric deficit, that is, consume less energy than you expend. But to achieve this goal, two strategies are essential: consuming low-calorie foods and doing regular exercise to increase energy expenditure. The amount of calories burned at the end of training depends on the intensity, physical condition, age and other factors”, concludes Augusto César.
Source: Terra
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.
