14 exercises to do at the gym to burn a maximum of calories
Rower, elliptical, treadmill, but also pumps, burpees, slits and dips: discover our "fat-burning" exercise ideas to do at the gym, and compose your custom-made cardio circuit and muscle building.
The pelvis lifts can especially solicit the glutes, we can realize on a carpet, before starting his session at the gym, to warm up.
How to do pond surveys?
Lying on your back, on a mat, with your arms around your body, bend your legs and place your feet flat on the floor. By wrapping the abdominals, lift the pelvis until your bust is on the same axis as your legs. Lower your pelvis, (making sure to control the descent), then go back up.
Slots in motion: to work the legs
The classic slots can be made on the floor, but to add a little difficulty to the movement, why not make slits ... on a treadmill!
How to make slots on a carpet?
Program a slow pace on your treadmill, and walk quietly to keep pace. Then, stand at the back of the mat, and start making slots: one step ahead, and bend your front leg to lower the back knee toward the mat (without touching it!). Reassemble in the starting position, then do the same by taking a step forward with the other leg. Make sure you keep your abs clean and keep your back straight during the entire movement.
As soon as you are comfortable, you can increase the speed a little, but move at your own pace, this exercise also uses your balance!
A must to do at the gym between two machines, for a curved gluteal and thighs tonic!
How to do squats?
Standing, feet slightly wider than the width of the hips, arms along the body. Fold your legs, feet parallel, buttocks back, keeping your back straight, and simultaneously raising your arms in front of you. Go down until your legs are 90 °. Rise in the starting position before going down ... And so on.
Dumbbells: to do muscle building
To strengthen your thighs: Stand upright with your feet hip-width apart, a dumbbell in each hand. Go down as low as possible, bending your legs, keeping your head and back straight, as if you were connected to the ceiling by a wire. Look well in front of you, exhale, then go back up. To do 5 times.
To work on your abs: Standing, a dumbbell in each hand, feet slightly apart, place your arms along the body. On an exhale, tilt your bust to one side, lowering the dumbbell as much as possible, while staying straight at the back and neck. Without stopping, do the same thing on the other side. To do during 1 to 2 minutes.
The advice of YesCoach, creator of the YesCoach Session: "These exercises are easy to perform and strengthen each part of the body.To be effective, and avoid injuries, you must respect the correct positioning.When you start an exercise , think to inhale well by the nose while inflating the belly, (you recover a maximum of oxygen, therefore of energy!), and exhale by the mouth by blowing the air of your lungs and while returning your belly. Each time, the exhalation must be done during the effort, and the inspiration during the relaxation of the muscle, and to make the exos a little more difficult, you can increase the weight! "
Raising knees on a carpet: to get the cardio up
The knee climbs require a lot of muscles (thighs, calves, abs, back ...), and to get the cardio up quickly, nothing better than making them on a carpet, in slow walking mode.
How to make knee climbs on a carpet?
On your treadmill, set on a slow pace, walk quietly then, turn one knee in front of you, making sure to put the abs and keep your back straight. Alternate 30 seconds of knee-up with 30 seconds of brisk walking before slowing down to resume knee-highs.
The chair: for concrete thighs
The chair is part of the inevitable cladding movements. Very simple to achieve in appearance, you only have to try to realize that it hides his game!
How to make the chair?
Standing, back to a wall, feet placed about 20 centimeters from this wall. Go down the glutes, sliding your back straight, along the wall. And stop when your legs form a right angle. Hold the position as long as possible (start with 20 seconds, then increase the cladding time little by little). Then get up and take 1 minute of recovery before going down to take longer.
The stepper, or device "stair steps" simulates, as its name suggests a climb of stairs.
To burn even more calories, the ideal is to vary the pace: train at intervals, at high intensity: "climb" the stairs thoroughly for 30 seconds, then give yourself a recovery time of a few seconds amount more slowly, before starting again more quickly.
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