“Passed the 40th corps in sole cambia and increased the tendency to cover weight, meaning that cambian cambian our needs in respect of ownership and nutrition”, dice Amalia Panea, Wellness Journalist, Fitness and Yoga Professor, Author ‘Change of life is easy if you say yes. 15 steps to follow ‘.
As this expert, “Now is the most important thing that never puts the emphasis on strength training to preserve our muscle mass, and with it, our ocean structure and an adequate caloric ”. “Hecho, you maximize preoccupation, so everything if you are trying to engage, it takes care of your muscles, because the muscle demands a lot more energy, it desires, calories, than fat”. In addition to these diets, Amalia recalculates the importance of having a strong firearm or spice toning in order not to suffer a rebate effect.
“It is also fundamental that the type of exercise that we use helps us to disconnect mentally, that we have a ‘pause’. in all the feelings and, if possible, enjoy ”, double Amalia. “Like many of you, I work many hours a day, writing and composing yoga classes, and I have a lot of little ones, so I can have a day to learn to be very physically and mentally demanding”, our account ”. “Además de caminar, nadar y hacer eercicios de fuerza, my ’emotional management therapy’ is yoga, a discipline that teaches body, mind, courage and spirit, especially for women ”, añade.
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Ejercicio y dieta buenos para ti
In addition to having regular form ownership and ‘intend to move every day the way it is (if you have 30 minutes or one hour to watch the TV also the teenagers to wait), make excuses or follow a yoga video at home) ”, Amalia Panea also recalls the importance of care “What we come and how we come”. Follow this expert, from the top 40 hay that intends to act as “the most likely limpio to take our hormones, is to say, separate the processes and come real comedy, that can see, oler and saborear”. “The more you immediately meditate on your diet, the more you will have fruits and vegetables, all kinds of foods and herbs,” he said.
“Very interesting too -dice Amalia- it is possible to make a lighter unit (with the assessment of a better expert), for example, 12-15 hours a week a week ”. “And it’s just thinking about losing weight in order to improve the functioning of its internal organs, above all digestive system, to increase your energy level and slow down the digestion”. As this expert explains, “it has been demonstrated that the union is one of the most important, together with the physical ownership, which is most important in the recovery processes of the organism”.
Amalia Panea
Two very top owners
Amalia Panea offers us four features that, combined, conform to a complete training that includes strength, resistance, cardio, flexibility and articular mobility and for the column. “Puedes hacerlos todos juntos com un un traenamiento completo, o escoger uno o dos cada dia si es demasiado par ti”. How many weeks in the week? “The ideal series will make this complete training 3 to 4 weeks per week; or an owner every day ”, double Amalia.
Burpee
“This exercise will serve to make a little training of the HIIT type, that will work all the big muscles of the aerobic body”. In the video we have three options, “Choose what you can do for 1 minute, descend and repeat the more times”, recommended.
Sentadilla with somersault
“The sentadillas are an impeccable owl in any training and ideal for us, who always want to tonify pores and glutes”. As you can see in the video, you can do it with a jump. “Do all the rehearsals that you can in a minute without salting, descending and trying with the salt”.
Aerobic board
“Another fundamental and perfect ownership to work core and superior”, double Amalia. “Rodillas, coge tus biceps para tomar la medida del ancho de tus hombros, estira piernas, alinea el cuerpo parallelo al suelo, activa el core y empuja con los antebrazos para no hundirte. When you are ready, touch the wheel alternating rodillas ”. Maintain one minute, descend and repeat the more times. If it is demased for you, simply maintain the board supporting the rodills.
Flexibility and movement
With this small sequence of yoga postures will stretch the muscles that have worked in the previous exercises, will change your rhythm and relax your mind. “As much as the twists and turns like the ‘perca boca abajo’, they will also serve to stir, move and fortify the column”. Have this sequence for 1 to 3 weeks and, by the end of the day, tomba boca arriba and descans one minute with the attention paid during your respiration.
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