Do exercises It is often synonymous with well-being, since it has many benefits both physically and mentallyprotecting the health. Add these full body techniques The routine will ensure working the entire body with incredible results, if done constantly and consciously.
The World Health Organization (WHO) recommends that adults get at least 150 minutes of moderate physical activity per week, or at least 75 minutes of vigorous activity, combining aerobic and muscle strengthening activitiesto maintain and improve health throughout life.
What are full body exercises?
Full body exercises work all large muscle groups at the same time: legs, abdomen and arms are activated by performing different movements that, over time, have a very positive impact.
The 6 full body exercises that you have to add to your routine
The list is made up of:
- Burpees: It is done in 4 steps: first bend your knees to a squat position, then place your hands just in front of your feet and extend one leg and then the other back (or jump) to go to the plank position supporting the balls of the feet. Next, bend one leg and then the other (or jump) to place your feet behind your hands with your knees bent. Finally, jump and stretch both arms.
- Aerobic plank: On the floor, lie face down and bend your elbows 90 degrees, in line with your shoulders. Support should only be on the forearms and feet.
- Weight lifting: You can deadlift with a weight of 1 to 3 kg in each hand, 2 or 3 times a week.
- Glute bridge: Leaving your arms along your sides, squeeze your gluteal muscles to lift your hips and squeeze once more at the top, then slowly lower your hips to the floor.
- dead bug: With your back resting on the floor, bend your hips and knees to 90 degrees. Place your arms vertically. Alternately extend one arm with your opposite leg, before returning to the starting position.
- Hollows: Lying on a mat, lift your shoulder blades off the ground and your legs at the same time. Keep the muscles tense and the joints locked. The final position should be close to a “little boat”, since only the hips and lower back will be in contact with the ground. The legs, almost completely, and the upper part of the torso and head will be suspended in the air and in tension.
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