Hello dear steemians today we will see different methods to get fitness thanks to:
https://www.lavanguardia.com/vivo/retos/20170131/413498836662/ponte-en-forma.html
Important: do not obsess over the scale. Muscle weighs more than fat. So, not seeing the kilos down - or even see them go up - does not mean you're getting fat, but you're gaining muscle.
Food: it is important to combine exercise with a healthy diet and not skip any food. You will need energy to burn during training!
Organization: better in the morning or at night? Although it is shown that training in the morning activates our metabolism, it is necessary to take into account the daily routine of each one. In fact, people who work sitting all day can help them train at the end of the afternoon. This will activate the blood supply and help the muscles to relax.
Advice: warm up before and stretch after each workout is essential to prepare the muscles and then recover.
Squats
This exercise serves to work the lower train. That is, the quadriceps and the hamstring muscles. "The most important thing is to lower to 90 degrees approximately and compensate with the arms, while keeping the back as straight as possible and the navel inwards"
Donkey kicks
To do this exercise, which will work the gluteal area, it is necessary to stand on all fours on the floor. With the navel inwards, "we should be aware of having a straight back and not bending the lumbar part too much," Brindisi clarifies.
With your legs at 90 degrees you have to push up. When the contraction is felt, the leg is lowered. If you want to do it with less intensity, when you lower your leg, you should support it on the ground. To increase the intensity of the exercise we must raise it and lower it without touching the ground.
Strides
"The strides also serve to work the legs, but this time we will unbalance the core [which is formed by the abdominal muscles, those that surround the spine and buttocks]," says Brindisi.
To do the exercise you have to advance one leg and lower again to 90 degrees. It is important not to put your legs in line, but slightly separated so as not to lose your balance
For the table we have two options, the high and the low. The first consists of staying on your stomach supported on the tips of your feet and hands, with your arms stretched out. The posture in the second changes slightly: instead of holding us with our hands, we will do it with the elbows and forearms. Brindisi recommends the second for beginners.
Abdominals 'crunch'
With this type of exercise the rectus abdominis muscles are worked. Yes, those that become the desired chocolate bar. To do this we must put our hands on the nape of the neck, leave a space like the size of an orange between the chin and chest, bend the knees and put the feet on tiptoe (to keep the lumbar glued to the floor). Then we go up with the abdominal, we take air and go down again.
Cross Crunch
With a posture similar to crunch abs, we crossed one leg over the other. When climbing we join the elbow with the knee of the opposite leg. It will be necessary to repeat it with the other side of the body.
Push-ups or 'push ups'
The posture of the push-ups is similar to that of the board, resting on the tips of the feet and hands, and dropping the hip. To lower the level of difficulty we can also support the knees.
Depending on the placement of the arms we will work one muscle or another. If we put our elbows and hands further back we will work on shoulders and triceps. If we open more elbows, we will work more on the chest part.
Triceps backgrounds
In this exercise we will work triceps. To do this, we must place ourselves face up on our heels and hands. "To take care of the dolls, we support our hands forward", explains Brindisi. Then, we go up and down while we stretch and flex our arms. We can also do it by resting your hands on a chair or a bench.
diet to increase muscle mass
MOTIVATION!!
