Summer is nearly upon us, and now is the time to start thinking of how best to train your whole body and lose weight. After all, who doesn’t want a slender, toned figure?
There’s no doubt that physical appearance is a very important part of your self-image. It’s how you present yourself to the rest of the world.
For both your physical appearance and your internal health, you need to focus on exercise. In addition to that, a healthy and balanced diet is essential.
Exercises to train your whole body
1-AbdomenTo exercise the abdominal area, you should follow a series of routines and exercises. Start in the push-up position with your arms flexed and knees straight, elbows and forearms resting on the floor. Your body should be in a straight line.
Holding this position, lift your right leg upward and hold it for 30 seconds, then lower and raise the left leg.
The next abdominal exercise is performed on your side, supported by your feet, elbow, and forearm. Hold this pose for 30 seconds, then switch sides. Ideally you will work your body in both directions: right and left.
Finally, in the same position as the first exercise, left each arm for 30 seconds and support your body weight on the other arm.
See also: 10 foods to fight abdominal fat
2-Legs and glutes
To tone your legs and glutes, start by doing some squats (in sets of 20), keeping your arms and back straight.
You can also do lunges in sets of 15.
When you’ve finished these two exercises, lie on the floor on your back with your knees bent. Raise your glutes off the floor as high as you can and repeat this exercise 20 times.
3-Arms and chestHand weights will help you tone your arms and chest. These are ideal for repetitive training exercises in sets of 45, and for stretching in sets of 50.
Exercises with hand weights will also build arm and hand strength while toning the chest muscles. To do it correctly, you must work both arms and do the same exercises and number of repetitions with each.
You can also do push-ups with your knees resting on the floor, in sets of 20. As in karate, the movements should be quick because it tones the muscles.
4-To burn fatYou can burn the additional fat in your legs, glutes, and abdomen by trying different exercises and routines.
One involves starting in a race position. Crouch down as if you were about to run at the starting line. Support your weight on your hands. You can also do a jumping and bending routine of 15 repetitions each.
Cardio is another good training exercise. Cardiovascular activities help burn fat in various areas of the body, including the glutes, legs, arms, and abdomen. Here’s how you can do some of them.
- Stand with your legs at shoulder width and your arms over your head.
- Jump while opening and closing your legs and clapping your hands (simultaneously).
- Repeat this as many times as your training program indicates.
You can also do high leg lifts. Lift each leg as high as possible with your knee bent, while supporting your balance on the other leg. Do 20 sets of this exercise on each side.
See how easy it is to exercise your whole body and lose weight? Follow this routine regularly and you’ll see the results you want in a much shorter time than you expected. Give it a try!