To lose weight and tone must exercise. However there is to spend hours in the gym to achieve this, the key is to perform routines that use different muscles and movements are efficient.
People get stuck in their weight because they always perform the same routine. It is important to vary the exercises in order to create greater strength, speed up metabolism and burn fatter.
Health experts recommend that you do this routine three times a week, which is composed of three different exercises. You will be working your arms, abdominals and buttocks. Put it into practice to stay in shape this year!
Exercise 1: Arms and Oblique
This exercise works your legs, glutes, back, oblique’s and arms.
What you need: 1 dumbbell of 5 or 8 pounds.
Routine: Start with 2 sets of 12 repetitions. You can then increase to 3 sets of 15 repetitions.
- Start with your feet together. Click rudeness position, making sure the knee does not pass the big toe. Bring the dumbbell with both arms to the front.
- With legs bent, rotate your torso to one side and back to front. If your right leg is forward, turn right. Return to start position with both feet together.
- Do 12 repetitions, alternating feet. Rest 1 minute and then the second set.
Note: care that turning your trunk, his legs do not move.
Exercise 2: Abs and Biceps
This exercise will work your abs and biceps. The resistance put Cufflinks greater force on the abdominal. It is important to do the movements slowly and have a good breath.
What you need: 2 dumbbells 3 to 5 pounds.
Routine: Start with 2 sets of 12 repetitions. Then 3 set of 15 repetitions.
- Lie on a mat with your legs straight. Take a dumbbell in each hand.
- Raise your hand at 45 degrees, flexing his arms. Keep your elbows close to your body.
- Repeat 12 times and rest for 30 seconds.
Exercise 3: Rear and Triceps
This exercise with another section of the working arm, the triceps. To put strength and burn more calories combined with squats. Squats are a strength exercise where the muscles of the buttocks, hips and thighs work.
What you need: 1 dumbbell of 5 to 8 pounds.
Routine: Start with 2 sets of 12 repetitions. You can then increase to 3 sets of 15 repetitions.
- Start in a standing position, feet slightly apart. Hold the dumbbell with both hands; raise your arms above your head.
- Bend your knees and hips down without losing the verticality. Once it goes down, bend your elbows back. Try your arms are glued to their ears.
- Return to the upright position, with arms stretched over head. Repeat 12 times, and rest 30 seconds between sets.
