Para ella: 10 ejercicios para que vuelvas a estar en forma
- 17 de enero de 2018
Nunca es demasiado tarde para volver a estar en forma. When you are motivated and equipped with the right training routines and gear, there is nothing that can keep you from your goals. Getting back in shape is not easy, but if you stick with the basics, it isn't complicated either. Here are our top ten exercises for getting back in shape in 2018.
STRETCH – YOGA
Stretching or doing yoga for just 10 minutes a day can improve your balance, flexibility and circulation. It is also a great warmup before starting your fitness routine.
You may remember this one from gym class. Place your hands shoulder-width apart on the floor, keeping your body in the plank position. Lower yourself down and back up.
Get back in pushup position. Bend your elbows at a 90-degree angle towards your body, with your forearms on the floor, and your shoulders above your elbows. Hold the position for 30-60 seconds, keeping your body in a perfectly straight line.
Stand with your feet a little wider than your hips. Point your toes slightly outward. Look straight ahead. Focus on a spot on the wall for balance. Squat down until your hip joint comes lower than your knees. Return to the starting position. Repeat.
Keeping good posture, stand with your shoulders back and your chin up. Stare at a spot directly in front of you. Engage your core. Step forward with one leg, lowering your hips until your knees are bent at 90-degrees. Push through the heel of your front foot to return to the starting position. Switch legs and repeat.
Lie on your back. Bend your knees and put your feet flat on the floor, about hip-width apart. Cross your arms in front of you. While tightening your abdominals, curl yourself up lifting your upper body off the floor.
Lay on the floor the same way you start your crunches. With your arms at your side and your palms down, lift your hips up until your hips, knees and shoulders are aligned. Hold for a couple of seconds, squeezing your glutes, before slowly lowering down.
Put the barbell in a rack at waist height. Take an overhand grip a little wider than shoulder width on the bar. Keep your body straight with your heels on the ground and your arms fully extended. Start the movement by flexing at the elbow and pull your chest towards the bar. Be sure to retract your shoulder blades as you execute the lift. Pause for a moment at the top of the motion, then slowly return to the starting position.
Find a pullup bar. Grab the bar using an overhand grip, with hands slightly wider than your shoulders. Pull yourself up. As you reach the bar, pull your elbows down and back to get more height over the bar. Reverse your hand grips for chin-ups.
Go for a walk, a swim or a bike ride. Start adding exercises you enjoy to your week to mix it up and get the endorphins going. This will help remind you that exercise can be fun and an enjoyable part of your lifestyle.
Se aconseja a todos los lectores que consulten a su médico antes de comenzar cualquier programa de ejercicio y nutrición. BPI Sports y los colaboradores no aceptan ninguna responsabilidad por lesiones sufridas como resultado de seguir los consejos o sugerencias que aparecen en el contenido.