Mexico City.- Before going on vacation prepare your body to arrive in your best version.
It is important that you keep in mind that before doing any routine you need to develop a healthy lifestyle and not go for shortcuts, recommends Javier Mejía Prieto, functional training coach.
“This routine is to get results a little faster, but it cannot be done every day or for a long time because it is to prepare the body for something specific like going on vacation to the beach. This does not mean leaving the eating plan, it is necessary to rest well and it is important to combine the cardiovascular part such as running 40 or 50 minutes.
“I recommend being very careful with the movements because at the beginning they are very aggressive and technique is very important, so little by little they increase the intensity making them faster and more dynamic”, explains the coach.
In this anaerobic routine you will work with explosive and oxygen-demanding cardiovascular exercises.
“It is very complete, anyone can do it, but you have to take care of the movements, I recommend warming up for 5 to 10 minutes moving the joints of the head a little until reaching the legs to prepare the body and at the end stretch to avoid contractures You will lose fat and gain stamina for your goal before you leave on vacation.
“The body thanks you when you give it life with movement, little by little as we grow we limit the movement of the body, endorphins are also generated, it does not necessarily have to be an aggressive exercise and you will release stress as a consequence,” adds the specialist.
If you have a routine in your gym, these series will help you complement three days a week.
Tips
1. It is not recommended that you do this routine throughout the year, only at specific times.
2. It is always important that you consult a specialist before starting a routine because each body is different.
3. This routine is not miraculous, an accompaniment with nutrition or physical conditioning specialists is recommended.
With this routine you will work most of the muscle groups, you will do anaerobic and strength work. Do it 3 or 4 times a week combining it with cardiovascular exercise such as: walking, running or cycling on the days that you do not do this routine.
Perform 3 series with a one-minute break between each one to obtain a more defined body, which for greater changes you should combine with a diet plan carried out by a specialist.
Do not do this routine for more than 3 or 4 weeks.
Bikes: With this exercise you will work the core that is your center to manage the whole body.
I burpee: It is one of the most complete exercises since it involves all the muscle groups. In this sequence you will do a squat, followed by a push up and a plank.
Jogging step: raise the heart rate while maintaining a constant rhythm by raising the knees with the help of the abdomen and an arm movement that will help you have a correct biomechanics of the movement as when running.
Squat: you will strengthen the lower train to have more strength in the legs.
Money: This exercise is focused on the work of the triceps and involves a part of the shoulder that will help you tone this area.
Isometric wall squat: you will work the quadriceps that are the stabilizers of the knee, also with this static exercise you will have active muscles and you will build more solid fibers.
