The Fat Burning Training Expert teaches you how to perform activities that consume a lot of calories
Physical exercises, when done well, offer a multitude of benefits. They prevent disease from appearing, improve stamina and give you more courage to face the day. On top of all this, it’s not new that physical activity is a great way to lose weight. After all, in order to lose fat, the body needs to enter a calorie deficit – spending more energy than it consumes. And the only way to increase calorie expenditure is to get moving.
Exercising at the gym or playing sports are great ways to keep your body active. However, with the rush of everyday life, it is common for some people to not be able to go to a park or meet friends to play football often. Adding this lack of time to the impacts generated by the Covid-19 pandemic, it will not be difficult to find several individuals who practically do not leave their homes.
But to prevent the habit and care of spending more time at home from becoming a sedentary life, personal trainer Lana Pessoa has separated some exercises that can be performed at home, without the need for equipment and which consume a lot of calories. . Key factors for healthy weight loss. Watch:
5 exercises to lose weight at home
1 – On your knees and then on your feet
To do this exercise, you need to lift all of your body weight with one leg and then do the same with the other leg. Always alternating to stand up. According to the trainer, when you lift all the weight, you spend a lot of calories, and when you push your foot towards the ground to get back up, we focus a lot on the legs.
2 – Crouched jump
“It is a powerful exercise to start the sequence. In it we have a high calorie expenditure, since we move the body as a whole (legs, abdomen and arms to give power while climbing) and we also work in a localized way, strengthening, mainly legs and buttocks “, says Lana.
3 – Running standing up, with your knees high
As the name suggests, you have to stand still and simulate the steps of a race, raising your knees as high as possible. “Running has a high caloric expenditure and, when you push the heel to the ground to lift the knee, the localized action in the buttocks is enhanced”, completes the specialist.
4 – Jump rope
If you don’t have a rope, simulating motion will have pretty much the same result. “If you have motor coordination, you can insert your fists, as if there is a punching bag in front of you. It is an exercise that works the lower and upper limbs and promotes high calorie expenditure,” reports the personal trainer.
5 – Jumping Jack
Open and close your hands as high as possible, while performing the same movement with your legs, using small jumps. A classic exercise. “In this movement we work the calf a lot, minimizing varicose veins and strengthening the shoulders. And this is very important to improve the proportion between waist and shoulder, in the triangle situation. The result will be the appearance of a slimmer waist”, says Lana.
“My advice is to do each movement for 30 seconds and rest for 10 seconds walking from side to side. If you still have energy, repeat the circuit until you complete 15, 20 or 30 minutes. To finish the sequence, you can dance to two songs you like, so you release your body and keep burning calories, which makes training even more enjoyable, “concludes the coach.
Source: Terra
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