Super Exercises To Lose Body Fat

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Super Exercises To Lose Body Fat

These last few days maybe you have allowed some food excesses that you want to eliminate as soon as possible. To help you achieve this, we present a program of 4 super exercises that will allow you to lose body fat and increase muscle tone.

Repeat each of these 4 exercises for 30 seconds, at a steady pace. The recovery time between each exercise is 30 seconds. The series lasts 4 minutes in total. To begin, it chains 3 series with a rest time of 2 minutes between each series. Passes progressively to 8 series to make a session of approx. 45 minutes, which you can repeat 3 times a week.

Don’t forget to drink plenty of water because you will need it.

Super Exercises here we go!

1.- Abdominal Exercises to Lose Body Fat

Execution of the Exercise:

  1. Starting Position: Lie on your back on the floor with your legs flexed, bringing your feet as close to your buttocks as possible. Keep your legs separated at hip-width.
  2. Hand Placement: Position your hands at the temples, avoiding placing them on the nape of your neck.
  3. Movement: Roll your chest forward by tucking your chin inward. Contract your abdomen and ensure that your lower back remains pressed against the ground. Slowly lower back to the starting position.

Breathing Technique:

  • Inhale as you begin the movement.
  • Exhale as you contract your chest.

Recommendation:

  • Avoid lifting your lower back off the ground during the contraction.

Repetitions:

  • Aim for 40 repetitions.

2.- Squats to Lose Body Fat

Execution of the Exercise:

  1. Starting Position: Stand with legs wide apart and slightly flexed, feet turned outwards.
  2. Arms: Keep arms stretched and close to the body, holding a dumbbell or dumbbell in each hand (3-10 kg maximum).
  3. Leg Movement: Bend your legs by pushing your buttocks back, while maintaining a slightly forward-bent back posture. Aim your gaze forward, focusing on a distant point.
  4. Core Engagement: Contract your abdomen and buttocks, engaging your core muscles.
  5. Returning to Initial Position: Push with your legs to extend them and return to the starting position.

Breathing Technique:

  1. Inhale deeply when in the low position of the squat.
  2. Exhale as you rise back up.

Recommendations:

  1. Maintain Proper Form: Avoid arching your back and keep your shoulders low throughout the exercise.
  2. Start with Appropriate Weight: Choose a dumbbell or dumbbell that allow you to perform the exercise with proper form and without compromising your safety.

Repetitions:

  • Aim for 40 repetitions.

3.- Jumping Jacks to Lose Body Fat

Warm up for Karate with jumping jacks

Muscles worked: quadriceps, gluteus maximus

Execution:

  1. Stand with feet together and arms close to the body.
  2. Jump open the legs while raising the arms stretched above the head.
  3. Return to the starting position.
  4. Repeat the movement. Breathing: Inhale in the initial position and exhale when opening your legs. Recommendations:
  • Contract the abdomen and the rest of the body throughout the exercise.
  • Repetitions: Perform the same movement at a good pace for 30 seconds.

4.- Mountain Climbers to Lose Body Fat

How to Do a Mountain Climber

Exercise Execution:

  1. Position yourself in an abdominal bridge position.
  2. Align your hands with your shoulders and stretch your arms.
  3. Bring your right leg forward, with the knee towards the chest and toes towards the ground.
  4. Return to the starting position and repeat the same movement with the left leg.
  5. Alternate between legs, simulating a climbing motion.

Muscles Worked:

  • Abdominals
  • Biceps
  • Triceps
  • Shoulders
  • Chest

Breathing Technique:

  • Inhale while in the initial position.
  • Exhale as you bring the knee to the chest.

Recommendations:

  • Avoid arching your back during the abdominal bridge position.
  • Contract your body to maintain proper alignment.

Repetitions:

  • Perform the movement at a moderate pace for 30 seconds.

Other Recommended Exercises → 19 Super Intense Ab Exercises for Women

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