Do you go on vacation and you can not go to the gym? This does not have to be a problem. To do these body exercises and get fit, all you need is your own body, which provides enough strength to sculpt a slim and attractive physique
The secret to getting an attractive and slim figure doing exercises at home? It involves all the possible muscles with constant movements that go from one exercise to the other to maintain your heart rate. With this circuit to lose weight you will perform a resistance exercise, and then a high-energy movement of cardio that works the same muscle group.
“We call it the zigzag method,” says the creator of this circuit, Raphael Verela. “It effectively improves muscle mass and reduces body fat by working more muscle fibers and burning thousands of calories in a short period of time.”
These “non-gym” exercises, paired in supersets (two movements made one after the other without rest between them), serve to burn fat. Perform this body routine three non-consecutive days for a week: start with one movement and repeat as many times as you can for 60 seconds. Then do the second movement (the second part of the superset ), doing again as many repetitions as you can in 60 seconds. Go to the third movement and follow this pattern until you finish the eight exercises. This would be a circuit. Rest for a minute or two (or challenge yourself with a shorter pause), and repeat the whole process with two or three circuits.
stride Stand with your legs straight at your hips and your hands above your waist. Step forward with the right leg and flex the body until the right knee is bent 90 degrees. Go back to the starting position and repeat the movement with your left leg. This is a series.
Squat and jump
Stand with straight legs at the hips and toes facing forward. The hands behind the head touching the ears slightly and the elbows facing the sides. Bend your knees to gain momentum, and jump as high as you can. Land gently on the balls of your feet and lower to the squat position for the next jump.
Put yourself in a flexed position with your legs apart and your hands slightly out of the direction of your shoulders. Your body should be like a straight line from the head to the heels. Lower the body until the chest almost touches the ground. Pause, and then press your body against the ground to the starting position as fast as possible. That is a repetition.
Stand with your arms at your sides and your feet spaced the width of your hips. In a single movement, bend your knees and place your hands on the floor slightly apart from your legs, and with one jump put your feet back, staying in iron position, with your back straight. Do the movement in reverse to start this repetition again.
Stand with your legs apart, toes facing out and hands on hips. Start the movement by placing your hips back and go down the torso until your thighs are parallel to the ground. Pause and then press to the floor and stretch your legs so that your body returns to the starting position. This is a repetition.
Place the feet almost together and arms to the side. Next raise the arms by the sides until the top of the head and jump until your feet are a width slightly superior to the one of your shoulders. Without pausing, quickly return to the beginning. Repeat.
Bends The movement begins in a flexed position, with the body in a straight line from the head to the feet. Keep your arms and torso straight, and move the weight to your right arm, to turn the torso to the right, raising the right arm up, so that your body is a T. The right foot should be on top of the foot left. Stop for three seconds, and then return to the starting position and repeat the exercise on the other side. That is a repetition.
Sit on the floor with your legs in front, knees bent and feet raised a few inches off the floor. Lean back at a 45-degree angle and stretch your arms in front of your chest and palms together. Slowly rotate the torso to the right, pause and then rotate to the left. Continue alternating.