4 Super Exercises To Lose Body Fat

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These last 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 composed 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.

Super Exercises here we go!

Exercise # 1: abdominal exercises

  • Muscles that are worked: all the muscle mass of the middle area of your body.
  • Execution of the exercise: on the floor on the back, with the legs flexed (the feet as close as possible to the buttocks) and the legs separated at the height of the hip. Hands at the temples (do not put them on the nape of the neck). Roll the chest forward by pushing the chin inwards. Contracts the abdomen keeping the lumbar area stuck to the ground. Return to the starting position by lowering slowly.
  • Breathing: breathe when you start the movement and expel the air when you wrap your chest.
  • Recommendation: do not take off the lower back during contraction.
  • Repetitions: 40 repetitions.

 

Exercise # 2: Squats

  • Muscles that are worked: quadriceps, gluteus maximus.
  • Execution of the exercise: standing, with legs wide open and slightly flexed, feet out. Arms stretched and stuck to the body, with a dumbbell or dumbbell in each hand (3-10 kg maximum). Bend your legs by pushing your buttocks back, aim your gaze far away and keep your back slightly bent forward. Contract the abdomen and buttocks and push with the legs to return to the initial position.
  • Breathing: inhale deeply in the low position and exhale when climbing.
  • Recommendation: Do not arch your back and keep your shoulders low throughout the exercise.
  • Repetitions: 40 repetitions.

 

Exercise # 3: Jumping Jacks

  • Muscles that are worked: quadriceps, gluteus maximus.
  • Execution of the exercise: standing with feet together and arms close to the body. Jump open the legs and raising the arms stretched above the head. Return to the starting position and repeat the movement.
  • Breathing: breathe in the initial position and exhale when you open your legs.
  • Recommendations: Do not forget to contract the abdomen and the rest of the body throughout the exercise.
  • Repetitions: repeat the same movement at a good pace for 30 seconds.

 

Exercise #4: Climber

  • Muscles that are worked: abdominal, bicep, triceps, shoulders, chest to maintain the balance of your body.
  • Execution of the exercise: abdominal bridge position. Hands aligned at the height of the shoulders and arms stretched. Bring the right leg forward, with the knee towards the chest and the toes towards the ground. Return to the starting position and repeat the same movement with the left leg. Go changing your leg as if you were climbing a mountain.
  • Breathing: breathe in the initial position and release the air when you bring the knee to the chest.
  • Recommendation: Do not arch your back when you are in an abdominal bridge position. Contract the body to keep it well-aligned.
  • Repetitions: repeat the same movement at a good pace for 30 seconds.

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