5 exercises to burn fat without leaving home


Regular physical activity is a habit that everyone should adopt in order to burn the fat that accumulates in the body.

Physical activity activates the functions of metabolism by optimizing processes that help increase energy expenditure.

It also improves circulation, and reduces the presence of liquids and toxins in the tissues, thus preventing them from causing inflammatory problems .

And the best thing about all this is that you do not have to go to the gym for physical activity . Many activities can be done at home.

These activities are ideal for people who are short of time. They avoid a sedentary lifestyle and are easy to put in place.

Are you a starter?

1. The jump rope

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Jumping rope is a cardiovascular exercise that helps to improve the rate of metabolism even after the exercises are over.

It is a fun way to adopt a new sporting habit in its routine, as it evokes memories of childhood.

The practice of this activity improves the coordination capacity and, in the process, strengthens the articulations .

How to practice the activity?

  • Stand upright, with your head straight, and look straight ahead.
  • Bend your knees a little, and hold the ends of the rope with both hands, placing the rope behind you.
  • The elbows should stay close to the torso, and your wrists should turn the rope.
  • Jump, and do 50-100 reps.

2. The step

The step is an activity that helps to burn a lot of calories and, in passing, that promotes the formation of muscle mass .

Although there is a tool of the same name to practice this activity, you can also practice it with a bench or step.

The most important is to perform coordinated movements with several sequences in order to work the cardiovascular capacity.

How to practice this activity?

  • Stand upright, with your back straight and shoulders relaxed and back.
  • Put one foot on the step, and immediately raise the knee of the other leg to the chest.
  • Make sure the entire sole of your foot is resting on the base and, as you lower the leg, press the heel properly before proceeding.
  • Avoid making sudden jumps; you could hurt your knees.
  • Perform alternate movements with each leg, and make 20 repetitions.

3. The board

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The board is a popular exercise, known to work almost all muscle groups of the body.

This activity increases physical resistance: it is a demanding activity that requires balance and concentration .

Through the practice of the board, metabolism works faster, and, therefore, burns more fat .

How to practice this activity?

  • Lie on your stomach on an exercise mat or on a simple rug, then rest on your forearms and toes with a slight rise in your hips.
  • The elbows must be in the line of the shoulders.
  • Hold this position for 20-30 seconds, then let go.
  • Perform 3-4 reps per session.

4. Zumba

The zumba is a cardiovascular discipline that helps burn fat, and it is not necessary to go to the gym or a specialized center.

Although zumba classes are generally practiced in a school, you can practice this activity from the comfort of your home.

Each session lasts 60 minutes, and can help you lose up to 1500 calories provided you practice it at a steady pace.

How to practice this activity?

  • Zumba consists of making the whole body work to the rhythm of Latin music.
  • Choose the pieces you like the most, and dance while moving all parts of the body.

5. The oblique abdominals

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Oblique abdominals help burn belly fat, and at the same time, are perfect toning exercises.

It is an exercise that requires coordination and physical resistance since the body must move continuously to complete the repetitions recommended .

How to practice this activity?

  • Lie down on your carpet, hands behind your head and legs outstretched.
  • Flex the right knee, and at the same time, move the left elbow so that these two parts of the body meet.
  • Return to the original position, and do the same with the left knee and right elbow.
  • Remember to contract the abdomen for the exercise to take effect
  • Do 20 repetitions on each side, and once you gain strength, do 30 or 40 repetitions.

Do you still have a sedentary lifestyle? Remember that sedentary lifestyle is one of the leading causes of overweight and cardiovascular disease .

Do these exercises at home, and enjoy the effects of this good habit.



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