If you want to burn calories, tone up your body and be healthy, but your busy schedule does not leave you enough time … Calm down, we have the Stride
We will adopt the same initial position as in the squat . From that initial point we will perform a forward stride, while we flex our legs, maintaining a maximum angulation in both of 90 degrees. Without resting the knee on the ground, we will perform the opposite movement recovering the initial position.
solution! You only need 20 minutes a day to do this express circuit that we propose.
That I have to do? The circuit consists of 10 very complete exercises that put to work all the muscles of the body. The challenge is to perform all the repetitions you can of each of them for two minutes; then, rest a minute and start with the second (and so on). In total, they are 20 minutes of training of maximum intensity, which will make you increase the pulsations to such an extent that in a single session you will get to burn up to 500 calories. What are you waiting to start?
It is the most complete lower train exercise. To do it correctly, we must place the feet in line or a little more with respect to the width of the hips. From this initial point, we will drop the gluteus slightly backward, flexing the legs until we reach an angle of approximately 90 degrees (as if we were sitting on a chair). From that point, we will push hard the ground with the heels and we will recover the initial position.
We will adopt the same initial position as in the squat or squat. The first part of the exercise is repeated. From this initial point, we will drop the gluteus slightly backward, flexing the legs until we reach an angle of approximately 90 degrees. This is where we see the difference: from that point we will make an explosive movement pushing the ground hard with the heels, generating a vertical jump.
Standing, while we crouch, we extend our arms until we put our palms on the ground and ‘throw’ our legs back until we are in a position to make a flex. We execute it and we rise again.
We will start lying face down, placing the forearms and toes as supports. Once this position is acquired, we will align the hip with the neck, which should be in a neutral line, that is, with the face facing the ground. Now that you have the position, you should only keep it in periods of no more than 20 seconds.
Lie on the ground resting on your wrists and insteps, bend your elbows to get close to the ground, hold for 20 seconds and stretch your arms again. You will notice how your core is toned!
You can do this exercise standing or in a squat position so that the glutes work more.
The movement. With your hands on your head, make your right elbow touch the left knee and the same with the other leg.
Go up and down to the ‘step’
Doing step tones the legs and glutes; besides being an aerobic exercise that will make you burn calories without leaving home.
It ends up raising the pulsations!
If you have time and want to complete the circuit, finish with a little cardio. You can choose the machine you want: elliptical bike, treadmill, exercise bike or put on your running shoes for about 7-10 minutes in the park.