Get fit with this express routine

• May 20, 2024

According to the instructor Sebas , professor in fitness To begin with an exercise routine, it is not necessary to go to a gym. It is enough to have dumbbells and above all, decision, to devote a few minutes to heal and strengthen your body. Sebas, in an interview with the newspaper Publimetro.com , gives you the following routine to get fit. Check it!

1. Lizards. Start with your hands and feet. Keep the torso in a straight line and firm with the stomach. Lower the torso to the floor and stop 5 cm before touching it. Press the torso and return to the previous position with the back straight. Repetitions: 5 sets of 20. Benefits: This works the shoulders, chest, back and heart.

2. Burpees. While standing, squat. Lower until you touch the ground with your hands in front of you, so that your hips and knees are at the same level and immediately push with both legs towards the hands, not the knees. Now, on the contrary, return to the squat position and get up. Repetitions: 8 sets of 15. Benefits: Strengthens the legs, activates the heart and shoulders. Burns calories and increases heart rate.

3. Squats. Begin by separating your feet at hip height, pointing outwards. Place a small stool or bench behind you, as a direction marker and depth. Now, put your hands on your hips, head or in front of you at chest height. Sit starting the squat with your hips. As you bend over, concentrate on keeping your torso as straight as you can. Keep your knees directly on your ankles or feet and lower until the hips reach the level of the knees. Repetitions: 12 sets of 25. Benefits: This strengthens the legs, hips, heart and lower back. You are building muscle throughout your body while burning a lot of calories.

4. Renegade rows. With two dumbbells of moderate weight, one in each hand, adopt a position of push-ups, with both hands holding the weights. While you balance on the left arm and both feet, slowly (but with control) pull the right hand (flex the elbow) until the hand reaches the ribs. Return your right hand to the floor (do not change your hips), then, carefully, repeat the same with the other arm. After that, keep the hips aligned with the back, bring the right knee towards the left elbow, return it to its position and repeat with the left. Repetitions: Perform between 4 and 12 arm-arm-leg-leg sequences. Benefits: Exercise the shoulders and work the triceps, hips, groin and thighs.

5. Obliques. Lying on your side, place your elbow on the floor directly below your shoulder, palms down. Get up off the ground with your body facing sideways. Align your feet one on top of the other, or cross it in front of the other. Concentrate on using the abdominal lateral muscles (the obliques) to keep the body in line, while raising the other arm towards the ceiling. This is called the superior oblique position. Then rotate the upper arm between 20 and 30 degrees. Return the upper arm to the upper oblique position. Repetitions: 6 series 12, for each side. Benefits: Helps to have better stability and balance throughout the body.

The idea, according to Sebas, is that little by little your body begins to make strength, adapt and as time goes by, increase the number of repetitions or weight, depending on whether you are looking to tone the body or increase the volume of your muscles.

Video Medicine: Planet Fitness Workout For Beginners | Full Routine (May 2024).