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4 efficient exercises so you do not sweat in vain

Exercising has its technique. Also, not all of them serve the same purpose and the way you do them depends a lot on whether you achieve the results you have proposed.

When Juana arrived home she heard Mario shout “Help me! I can not move”. He ran to the room scared, but seeing him lying on the bed, he understood everything and laughed. It was Mario’s first gym day and surely, he did not know how to do the exercises well. If you are going to start exercising, it is important that you learn how to do them correctly. Otherwise, not only can not help but can even hurt you. Below you will find 4 of the most effective exercises and the correct way to do them, so that you do not sweep in vain.

Walking or jogging
The most advisable thing is that, if you have not exercised for a long time, start with 10 minutes and each day increase the time of travel until you reach 30 minutes. When you feel that you can walk or jog a little more, do not sharply increase your speed but rather your travel time. All you need is a pair of comfortable shoes.

Squats
Having toned muscles allows you to burn more calories when you exercise. Squats are one of the best exercises to strengthen and tone the quadriceps, glutes and tendons. To do it correctly, imagine that you are going to sit on a chair. Separate your feet so that they are aligned with your shoulders and straighten your back. Bend the knees and lower the back part of the body. The knees should stay aligned with the ankles if possible, and should not go beyond the line marked by the toes. That defines your limit when going down.

Lizards
The lizards serve to strengthen the chest, shoulders, triceps and major trunk muscles. To do them correctly, lie on your stomach and place your hands at the height of your shoulders. Put your knees or toes (depending on your ability) on the floor, and straighten the arms trying to form a diagonal with the body, from the shoulders to the knees or feet. Keep your buttocks and abs tight while lowering and raising your body by bending your arms, keeping your torso stable. If you are a beginner, you can start supporting yourself on the height of a table, and eventually go down to the height of a chair until finally reach the floor. When you become expert with these basic lizards, you can make more difficult varieties. Consult with a trainer.

ABS
The abdominals are a good option to achieve a flat abdomen. There are several types but this is the most common: Lie down on your back, bend your knees so that the sole of your feet touches the floor completely and supports your head on the fingers of your hands. Press the lower part of your back on the floor, contract your abs and start raising your head slowly, first moving your chin towards your chest, then your neck, shoulders and so on until you take off the upper part of your back. Something important: so as not to hurt your neck, do not stick it with your hands and do not stretch your chin, do not hold your breath and keep your elbows open.

If you have any doubts, consult with a trainer or a physical therapist so that what happened to Mario does not happen to you, and above all, so that you make the most of each one of the exercises.

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