• April 26, 2024

As I know you're perfect with cardio! This week begins your training to tone your body , where you will combine strength-resistance exercises with aerobic work to burn fat and reduce sagging.

We will promote lipolysis (mobilization of fat) in specific areas with force work in the area of ​​weights. Then it will be metabolized or "burned" with aerobic exercise at moderate intensity.

To move the body!

This routine focuses on shoulders, arms and legs, because they are the parts of your body that you light at all times. The key is to work strength-endurance with more than 15 repetitions of each exercise.

The goal is to stimulate slow-twitch fibers, which other characteristics have a lower growth potential and therefore, will not increase the size of the muscle, but will maintain its current volume but will look firmer.

The following routine has to be done four days a week, with a duration between 60 and 90 minutes. It is very important that you alternate strength and aerobic work.

Heats up!

Do aerobic movements for 10 minutes so that your body is prepared. In strength work do three sets of 15 to 20 repetitions for each exercise. Choose a load that allows you to keep the correct technique until the last repetition.

Avoid resting more than 30 seconds between sets. Between exercises, relax between one to two minutes.

SUPERIOR TRAIN

Exercise

Suggested means

Duration and Intensity

1. Aerobic work

Elliptical with handles

15 minutes, 60% FCM

2. Elbow flexion (biceps)

Dumbbells or Pulley

3 X 15-20

3. Elevation to the front of the shoulder

Dumbbells or Pulley

3 X 15-20

4. Aerobic Work

Cycloergometer or Elliptical with handles

10' to 60%

5. Elbow extension (triceps)

Dumbbells or Pulley

3 X 15-20

6. Later flights (later deltoid)

Dumbbells or Machine

3 X 15-20

7. Aerobic work

Elliptical with handles

10'to 60%

8. Side flights (shoulder)

Dumbbells or Machine

3 X 15-20

9. Abdomen (crunches)

Machine or Banking

3 X 20

10. Aerobic Work

Free

20'to 65-75%

At the end, he performs joint mobility exercises for shoulders. Cooling from 10 minutes to 50% FC

LOWER TRAIN

Exercise

Suggested means

Duration and Intensity

1. Aerobic work

Static or Elliptical Bike

15 minutes, 60% FCM

2. Hip extension (gluteal)

Pulley or Machine

3 X 15-20

3. Knee flexion (biceps femoris)

Pulley or Machine

3 X 15-20

4. Aerobic Work

Static bike or band (jog or fast walk)

10' to 60%

5. Leg Press or Squat

Machine or Smith

3 X 15-20

6. Knee extension (quadriceps)

Pulley or Machine

3 X 15-20

7. Aerobic work

Elliptical or Band

10'to 60%

8. Heel elevation (calf)

Machine or dumbbell -over step-

3 X 20-25

9. Spine extension (lower back)

Machine or on mattress

3 X 15

10. Aerobic Work

Free

20'to 65-75%

At the end, he performs joint mobility exercises for knees and hips. Cooling from 10 minutes to 50% FC

Cheer up! And please contact me, tell me what you want to know, what videos you would like to see so that together we can have the body you've always wanted . Reconcile yourself with your body and you will take it 100%