In today’s busy lives, finding time to take care of ourselves can be a challenge. However, don’t let lack of time be an excuse to neglect your physical fitness. There are effective and efficient options that adapt to any agenda. In this article, we will introduce you A series of eight exercises, simple but intenseWhich won the network.
with Daily training is only half an houryou can Work all muscle groups and tone your body completely. Forget about excuses and discover how to get the body you’ve always wanted without spending hours and hours at the gym. Get ready to transform your body and feel stronger and more energetic than ever!
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© Getty ImagesCircuit training
To make the most of our limited time, a high-intensity circuit routine is recommended. This consists of dynamic Chain different exercises without restWhich will allow us to keep our heart rate up and work all muscle groups in record time. By changing the movement, We will avoid local fatigue and guarantee a complete and efficient training.
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© Getty ImagesNumber of repetitions and recommended weights
To achieve maximum muscle activation and avoid injury, we will perform Between 12 and 15 repetitions per exerciseFocuses on technical and controlled execution. The weight that will be used will be the one that allows us to complete all the repetitions. Without sacrificing form, but without reaching muscle failure. Over time, we gain strength, We can increase the number of loads or iterations.
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© Getty ImagesApproximate duration
The number of times we perform a complete circuit will directly depend on our physical condition level. For those just starting to exercise, It is recommended to start with a few laps, which will take about 30 minutes. When we gain patience and strength, We can gradually increase the number of turnsExtend our sessions. Now, let’s start with the exercise.
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© Getty ImagesFirst exercise: Push ups
We’ll start with a classic, the push-up. Lie face down, supporting yourself on the balls of your feet and the palms of your hands.With the body forming a straight line. Bend your elbows and lower your body Until it touches the ground and rises again by extending its arms. Remember to keep your body rigid and contract your abdominals during the movement. Repeat a few times.
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© Getty ImagesSecond exercise: Squat
For the next exercise, Stand with your feet hip-width apart. Keep your back straight and look forward. Bend your knees as if you were going to sit in a chair, trying to make a 90-degree angle with them. Go down as far as is comfortable for you Without arching your back. Then push off with your heels Return to starting positionFully extend the legs.
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© Getty ImagesExercise Three: Seated Cable Rows
Sit in front of the pulley machine, Place your feet firmly on the platform and bend your knees slightly. Keep your back straight and torso straight. Grasp the bar with both hands, with a firm grip. From this position, Arms extended forward, pulled backBring your elbows closer to your body until they are at the height of your sternum.
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© Getty ImagesFourth exercise: lunges
Take a wide step with your left leg, bending both knees.. Lower your body until your right knee almost touches the ground, making sure your front knee doesn’t cross the ball of your foot. Stop the movement when your left knee forms a 90-degree angle and your left thigh is parallel to the floor. Push off with your front leg to return to the starting position and repeat the movementNow advancing with the right foot.
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© Getty ImagesFifth exercise: bicep curl
Stand with your feet shoulder-width apart and Hold a dumbbell in each hand with palms facing up. Keep your arms close to your body, Bend your elbows backAs if you want to touch your shoulder. Lower the weight slowly without letting your arms separate from your body. It is important to keep your back straight and shoulders relaxed throughout the exercise.
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© Getty Imagesthe sixth Exercise: Plank with elbows
Lift your body so that you are supporting yourself only on your arms and the balls of your feet. Make sure your elbows are directly under your shoulders and your feet are slightly apart. Contract your abs and glutes to keep your body in a straight line from head to heels. Hold this position for 30 to 45 seconds or as long as you can.
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© Getty ImagesExercise Seven: ‘Thrusters’ with Weights
Start by standing with your feet apart and holding a dumbbell in each hand. Rest the dumbbells on your shoulders and slowly lower your bodyDoing a squat. As you lower down, draw your glutes back and make sure your knees don’t go past the balls of your feet. When your thighs are parallel to the floor, push off with your heels Return to starting positionExtend your arms overhead as you stand up.
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© Getty ImagesEighth exercise: Triceps bench press
Stand with your back on a bench and place your hands on it. straighten your back, Begin bending your elbows, lowering your body until they make a 90 degree angle. Imagine that you are bench pressing. Keep your elbows close to your body and throughout the movement Then push up back to the starting positionArms fully extended.
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© Getty ImagesWeekly frequency
The ideal frequency of a 30-minute workout will depend on your current fitness level, your goals, and your time availability. If you are a beginner so that your body gradually adapts to the exercises. As you will get the size, You can increase the frequency to 3 or 4 days a week.
