11 types of squats to strengthen the glutes and avoid monotony
"Mens sana in corpore sana".
Exercising
is very important for
physical
and mental health,
beyond achieving a certain appearance.
Beyond the goal of losing fat or toning, sport must be part of the day to day to
maintain shape
and gain
quality of life.
A
sedentary lifestyle
is the enemy of a strengthened body and
iron health
.
In addition, once you have reached a specific goal based on a lot of effort with training and following a
regimen
, abandoning those
good habits
will spoil everything you have achieved.
You don't need strenuous exercise or a strict diet to
maintain your health and figure
.
From home, at work or outdoors, take note of these
eight
simple exercises that combine
strength with cardio
without the need for equipment.
Include this workout routine in your life for
a very fit 2022.
Exercise routine to stay in shape without diet
The first step is
to warm up the body
.
About 50 rope jumps (can be imaginary), along with 10 forward and 10 backward arm rotations and circular movements of the ankles and wrists to avoid injuries.
We start with an
iron
.
A perfect exercise to activate all muscle groups.
It is important to keep your back very straight and your legs, buttocks and abdomen tight.
Hold the pose for 30 seconds.
Squats
_
It is the most recurrent exercise when it comes to toning the buttocks.
You have to make sure that the knees do not go inwards and that the back goes down straight, focusing the effort on the rear.
Jumping jacks
.
30 jumps opening and closing legs and arms are great to get your heart rate up.
Strides forward
.
Take steps with your leg 90 degrees forward, alternating 15 with each leg.
Push up.
Traditional push-ups for toned arms.
You can do them on your knees or in a plank position.
Perform two sets of 15 reps with rest in between to avoid straining your wrists.
Pelvic elevation
.
On your back and with your feet supported, raise your pelvis toward the ceiling, focusing the force on your buttocks.
30 repetitions.
Crunches
.
It's time for the abs.
On your back, with your legs bent and your arms behind your head, alternately bring your elbow to the opposite knee.
30 repetitions.
Burpees
.
One of the hardest and most effective exercises.
If the technique is correct, 15 will be enough for a few honors results.
Finally, stretching is essential to
relax your muscles
and avoid injury.
According to the criteria of The Trust Project
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