Looking for exercises to start the year in great shape ? The christmas season and the new year is critical to the physical form. Learn in this article how to recover it.
Being the start year of 2018, and after a typical stage of excess food, it is time to resume or adopt new healthy habits. It is important to keep in mind that it is important to not only resume a balanced diet, how to exercise to get back into shape.
If you want to start the year in great shape with these exercises that you to show then you will be able to work all the muscles and increase cardiovascular capacity.
To start are not accurate a lot of equipment, just will power and focus. Are you ready?
9 EXERCISES TO START THE YEAR IN A BIG WAY: WHAT ARE THE BEST?
This exercise will work the muscles of the thigh (quadricípite and hamstrings), glutes, and calf. Represents a good option for you to start your exercises to start the year in a big way.
– Execution –
- Do a squat until your thighs are parallel to the ground, taking care that the knees do not go beyond the line of the feet.
- Keep the chest out, abdominals contracted, and the look in the front then move down in a controlled fashion until your thigh is parallel to the floor and return to starting position.
- Do 3 sets of 15 repetitions.
Note: the Above has been described a squat normal. However, if you have a good preparation and correct execution, you may opt for a strand with a degree of difficulty higher, adding a jump. This strand with the jump will have more impact, being more demanding in terms of the muscles involved as in terms cardiorrespiratórios, leading to a sharp increase in heart rate.
In this exercise you will be asking muscles of the thigh (quadricípite and hamstrings), glutes, and calf.
– Running –
- Position yourself in the position of lunge with the knee of the front at an angle of 90 degrees.
- Run the lunge, going with the knee back in the direction of the ground, but without touching it.
- Keeping the torso upright with your back well aligned and the weight distributed on both feet, go down so that the knee of the back leg to go in the direction of the ground, and the knee of the front does not exceed the line of the foot.
- Do 3 sets of 15 repetitions for each leg and switch then.
Note: as with the squat, you may opt for a strand more advanced, running lunge with a hop. The technique is the same as the above mentioned, but in point 3 when you go down, you will later have to jump to change the position of the feet (front foot goes to the back and the back foot goes to the front).
- JUMP ROPE
Jump rope is a quick way and very efficient to do a good job the cardiovascular, and also a excellent request muscle of the front and back of the thigh (quadricípite and hamstrings, respectively), twins, and the upper part of the body, and is also great for working out abdominal.
It is one of the best exercises to burn fat and represents an interesting alternative for those who think that doing cardiovascular workouts is limited to the treadmill, elliptical or bike. Want to start January in the best way? Embed this in the list of exercises to start the year in a big way.
During the movement, make sure that it keeps your chest out and that the rotation is done predominantly with the wrists and not the arms, trying to pin the elbow. Run for 1 minute.
Only those who have never done this exercise is that you do not know the true torment that can be. Is the exercise more demanding that is there, turning strongly to their component cardiorespiratory. In addition to the obvious cardiovascular benefits, has a strong emphasis on numerous muscle groups such as thighs, glutes, chest, shoulders, triceps and abdominals. Want exercises to start the year in great shape? Then this is for you.
– Running –
- Start standing, squat down and place hands on the ground. Then support yourself on your hands, roll the feet back as if you were doing a plank and touch with the whole body on the floor.
- Then, make an extension of the arms (movement used in the bending of the arms) and bring the feet to hands and stand up to take a leap. Perform 3 series of 10 repetitions.
Want exercises to start the year in great shape? This exercise is the king with regard to develop a good trunk and will work your pecs, triceps and shoulders.
– Running –
- Put yourself on your stomach with your hands placed slightly farther apart than the width of the shoulders.
- Position your feet shoulder width apart and keep yourself in a position to plank, keeping the entire torso aligned.
- Keeping the abs contracted and the torso aligned, go down so that your elbows are at a 90 ° angle and return to starting position. Do 3 sets of 15.
- MOUNTAIN CLIMBERS
The mountain climber is a exercise that improves the strength of the core and the stability of the same since the trunk must be isolated while the legs do the movement, and it is a good exercise to increase cardiovascular capacity.
– Running –
- Start in pushup position with your arms straight and in line with the shoulders. The body should remain aligned, and the abdominal muscles well contracted.
- Take a walk from the ground and bring the knee in toward the chest while keeping the trunk aligned.
- Return to the starting position and do the same with the other leg.
Note: you Can do the movement described in a slow way, or opt for a slope more challenging, increasing the speed at which moves the knees to the chest. You will feel your heart rate increase.
- HIGH PLOT
Don’t be tricked by the apparent ease of this exercise: it may be an excellent cardiovascular exercise and exercise a good work in your legs and abdominals.
It is an exercise that works the muscles of the legs, improves coordination and flexibility as well as the explosion of the muscle (if used properly). It is extremely demanding, both for its component request muscle as by the strong cardiovascular component. Prepare yourself that if done properly will greatly increase your heart rate.
– Running –
- Start with your feet shoulder width apart and perform a movement similar to a fast race, in this case static.
- Bring one knee as high as able to lifting the opposite arm and torso, quickly alternating sides.
- Do during the time you want, but if you run it for 30 seconds at a fast pace, you will realize the difficulty of the exercise.
This is an exercise demanding, but very effective way to develop your back. With the handle indicated you would be giving more emphasis to the area backbone, being that the biceps are greatly involved in this movement. Represents a fundamental exercise in developing your back, which will give a good breadth of shoulders.
– Running –
- Place your hands in a bar, take in pronation and further away than the width of the shoulders.
- Pull the body upward until the chin is above the bar and re-extend the arms in a controlled manner to return to the starting position.
- To decrease the intensity, assist with an elasticated band; to increase the intensity place a weight on the feet.
This is an activity that should be a mandatory presence in a list of exercises to start the year in great shape, for its known benefits to health.
In this aspect you will have 2 options: race intensity low to moderate for an extended period of time (over 30 minutes), or shorter sessions, but more intense.
The sprints are probably one of the best exercises to burn fat. Improve athletic performance and ensure that the entire body is worked, ensuring that it becomes strong and metabolically efficient.
What is the result? Increased muscle mass leads to an increase in the metabolism of rest, which will lead to a fat burning off sharply.
– Running –
- You can do on a treadmill or outdoors. Being on the treadmill you opt to carry out about 30 seconds intense followed by 1 minute of returning to calm.
- If you are outdoors you can opt for the same method or mark a distance of 50 metres, run at the maximum speed or close to it, and return to the starting point of the walk.
- Perform 5 sets and as you’re getting physical condition gradually increase the times and distances in the sprint.
We all know that the end of the year it is a season that leads to a few excesses are committed. Don’t stay with weights on the conscience (and tummy), and try these exercises to start the year in a big way.