Home Fitness also means having more time available to train, taking advantage of it in the best possible way!
With just 40 minutes of training at least 3 times a week, you will be able to maintain a good muscle tone without stressing too much and without losing what you have gained hard over the past few months.
Always remember to drink plenty of water to rehydrate as you will lose more and always bring a healthy diet to your training to optimize results.
Also always add stretching at the end of the training!
PERFORM A HEATING WITH 1′ OF JUMPING JACK, 30″ OF PAUSE AND OTHER 45″ OF JUMPING JACK.
Then repeat this pattern for a further 2 times to increase your heart rate and push blood into the muscle areas faster.
NOW FOLLOW THE FOLLOWING CIRCUIT FOR 3/4 TIMES, RECOVERING 1′ AND 30″ AT THE END OF EACH ROUND …
– REMOVER WITH HANDLEBARS IN PLANK POSITION 1 X 15
It is an important exercise to maximize work on the abdomen and upper body.
NB: Always keep the abdominals contracting during the execution, and make 15 unilateral repetitions.
Inhale and throw out the air when you raise your arm.
– TRICIPITS IN BRIDGE 1 X 15
Excellent work to enhance the upper part of the bust with emphasis on the arms.
NB: The fingers of the hands always facing forward and arms aligned under the shoulders.
Bend over your arms, inhale, and exhale and stretch your arms, trying to move your head away from your shoulders.
– SQUAT AND PRESS 1 X 20
Grab the pair of dumbbells, drop into the Squat, inhaling and without lifting the heels.
Exhale and back up by pushing the dumbbells over your head.
Good work for quadriceps, flexors, buttocks but also shoulders.
By activating more muscle groups you will consume more and increase your heart rate more.
– DEPTHS WITH PUSHES IN HIGH MANUBRI 1X15
This is an excellent exercise to strengthen the legs, including stabilizing muscles.
Go down bending on one leg being careful to take a long step, as soon as you are down, push the dumbbells over your head completely relaxing your arms and throwing out the air.
Perform the lunges alternating legs.
NB: Take the long wheelbase so that the knee does not go over the tip of the foot so as not to force the knee.
– SUPERIOR FRONT SUPPORTS 1 X 15/20
The last exercise is specific for the upper part, with emphasis on the anterior deltoids.
Performing however the execution rotating the arms in supination (palm of the hands turned up) we will also activate the biceps.
NB: Legs slightly bent so as not to overload the lumbar area. Raise your arms up to shoulder height while exhaling.
