The coach reveals a rapid and easy sequence of exercises from -Facile that can help you burn more calories
Do a good Weight loss training It is usually the goal of most people who begin a sort of physical activity and identify those extra fats. But contrary to popular belief, it is not necessary to perform wild and aggressive exercises for the body. The bet on extremely limited diets tends to be a mistake.
First of all, it is necessary to remember that, losing body fat, it is necessary to stay in a caloric deficit. That is, consumption less energy than you spend. For this, two strategies are fundamental: eat foods that have few calories and exercised regularly to intensify energy expenditure. And it is here that the training for weight loss enters the scene.
And the great truth is that, in particular, there is no way of losing weight. Any physical activity, depending on the daily calorie consumption, will help you lose weight. Therefore, with the help of the coach Carlos Botelho, coordinator of Bodytech Lago sul, in Brazilia-DF, we separated a 10-minute operating circuit, which can be done at home and will already contribute to its weight loss process. Check:
Weight loss training
1 – Pulchinelo – exercise used before starting real training. This activity moves the upper and lower limbs, contributing to calorie combustion. According to the coach, he also brings health benefits as he works muscle and cardiovascular resistance.
- 2 20 series repetition and the rest of the 30 years
2 – jump without travel – also known as a stationary or stop race. As the name suggests, this exercise consists of a simulation of the running movements without leaving the place, making the knee rise. In addition to providing calorie burning, it also forms motor coordination, posture and resistance of the lower limbs.
- 2 20 series repetition and the rest of the 30 years
3 – Abdominal on board – or just a table. This abdominal guarantees muscle resistance and strengthening of the abdomen. Furthermore, according to Carlos, it translates into other advantages such as the improvement of posture and the lifting of possible back pain, allowing greater stability and flexibility of the body.
- 2 20 series repetition and the rest of the 30 years
4 – Flexion of the arm on the ground – Very common and effective exercise when the goal is to strengthen the muscles of the trunk, the weapons and even the abdominal region. For those who cannot perform the exercise of the traditional shape, in a table position with extensive legs, try to support the knees on the floor and make the body inclined at 45 degrees. In this way, the movement becomes easier and more effective.
- 2 series from 15 to 20 repetitions and the rest of the 30 years
Don’t give up!
5 – Free squat – For the coach, this is one of the most complete existing exercises, capable of triggering different muscles and stimulating hypertrophy and weight loss at the same time. The activity simulates the movement of the session. Therefore, the recommendation is to leave the knees a little part from each other and aligned. Flex the hip back and down, so that with the movement the knee does not exceed the ends of the feet.
- 2 series from 15 to 20 repetitions and the rest of the 30 years
6 – Dynamic sinking – To finish the functional circuit, Carlos recommends the dynamic sink. Excellent exercise to define thighs and buttocks. This movement is performed “stopped” and alternately. To perform correctly, it is important to take a step neither too short nor too long. Taking this step forward, projects the weight of the body in the advancing leg, leaving the trunk and the back always erected during the exercise.
- 2 series from 15 to 20 repetitions and the rest of the 30 years
“It is not necessary to have devices and accessories to perform a quality functional workout, it is possible to use the weight of the body to burn calories efficiently. The amount of calories lost after the completed training depends a lot on intensity, conditioning, age group, etc., concludes Carlos.
Source: Sporting life.
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.
