Summer is synonymous with vacations and relaxation. This season is perhaps the most conducive to rest and heavy meals, hence the difficulties that may arise when continuing an effective exercise routine and keeping our diet at bay.
(The different types of squats that you have to do to strengthen legs and buttocks)
But how to adapt it to these months, away from home? Sara Álvarez, co-founder and creator of the RETO 48 methodologygives us his keys to continue practicing, with some easily achievable exercises, wherever you are.
practice time
According to the expert, it is enough to follow, at least three days a week, a routine of exercises for than your body No lose “muscle memory”.
As Sara Álvarez explains, “10 minutes of exercise No they will make us the difference for keep us in shapesince we need to accelerate our heart rate for perform that caloric burn and for For this we need at least 20 minutes of activity, hence the more minutes we will obviously have a better result.
Our recommendation is to include these 20 minutes to some additional activity such as a walk, a bicycle route or a swim in the sea for thus reaching the optimal training time that at CHALLENGE 48 we consider to be between 40 and 60 minutes”.
The exercises
The expert specifically recommends six exercises to follow an effective routine, anywhere:
jumping jack
With your feet together and your arms at your sides, jump, in one motion, feet out to hip-width apart and raise your arms above your head.
Immediately, you must return to the starting position by performing the opposite movement. “Remember that the tips of the feet, at the moment of opening them, should be slightly outwards,” advises Sara Álvarez. 4 series of 50 seconds resting 10.
burpee
Standing with your legs hip-width apart, place your hands on the ground and jump your legs back until your abdomen and thighs are on the ground with your elbows bent.
“To do this, start from this position and press up as if you’re doing a push-up while raising your hips. Jump your feet under your hips and jump up into the air, clapping your arms up. out of your head,” explains the expert. 3 series of 12 repetitions each.
squat jump
As Alvarez points out, “You start in a squat position with your legs shoulder-width apart and your hands at the center of your chest. From here, you have to explosively jump up and jump as far as you can, bringing hands back.” 3 series of 15 repetitions each.
the jump rope
“It is one of the most effective exercises,” says the expert. “Grab a rope and hold both handles of the rope swinging the rope until you develop a rhythm. Jump continuously, on tiptoes and with short jumps. You can do it between 5 and 8 minutes. Remember if you need to stop, take a ten second pause and continues”.
skipping
It consists of raising the knees above the waist and moving forward jumping. “It is essential to always keep the hip elevated without letting it fall when you lean on the ground, keep the trunk slightly forward to promote movement and support the sole and toe well, avoiding heel support,” advises Sara Alvarez. 3 series of 50 seconds, resting 10.
The iron
On the floor, face down, lean on the balls of your feet and form a plank with your elbows shoulder-width apart, supporting your forearms. Stay in that position and open and close your legs. “Remember to contract the buttocks and abdomen and avoid raising the hip beyond the straight line that forms the body,” insists the expert. 3 series of between 30 seconds and one minute.
And he adds, “if it is difficult for you to keep the rhythm opening and closing both legs at the same time, you can do one first and then the other, or simply stay static, yes, always contracting the buttocks, legs, abdomen and the strength of the arms”.
Follow the topics that interest you
