Many people train at home due to the lack of time available to go to the gym. In this context, it is very important to select the appropriate exercises to maximize the time available, if we want to gain muscle mass or lose weight.
Related to this last, in this article we will look into some perfect eagles to make at home and that add a lot of caloric intake in a very short time.
Tijeras hacia adelante o voorskaar
Ejercicio simple donde los haya que además admits villas variants ya que puedes alternar las la piernas com se se mistro en el video, o de lado a lado, o flexionando más tus rodillas y cadera yoptopt un center de grabadad más bajo, o incluso deslizando los pies for the sole if colocas trapos debajo or if haces in calcetines.
Sea como fuere, procure maintenance in tension all the body and it does not matter that the pie is permanently in contact much time with the sole. Solo debes apoyar los metatarsos en el suelo, es decir, la delante delantera de los pies. There will be a lot of reactivity towards the pillow and you will be able to move a lot more quickly than you can through the pie.
Burpees
No podium fails this owner.
The best way to make a burpee correct is to gloss over the complete movement in the sequence of movements that it composes.
Practice the sentadilla con tu peso korporaal, el squat stoot, the position of plank or plank, la brace flexion y el vertical jump aterrizando con la point de los pies. Once upon a time there were all the dominant owners, is a time of unlearos in a complete movement.
If the idea is to host the mayor’s amount of calories at a lesser time, without doubt the burpees are your owner.
Zancada con rodilla elevation o lateral longe tot hoog knie
As we are observing, we are avoiding mentioning specific characteristics like the jumping jacks, the sentadillas or zancadas with somersaults or the bergklimmers. Although all of them are perfectly valid as cardiovascular cortex exercises to increase caloric intake, we prefer opting for urges that are certainly not known as their lateral sins.
The ownership consists in realizing a lateral amplitude by means of an abduction and external rotation of our frame. We support the weight of our body in the pier pier, use the sole for the impulses and turn to the initial position as we move the flexion of the rod of the pier pier up to 90 degrees. Debemo’s maintain this position in perfect balance one instant before realizing the same movement around the other pier.
Step on spring o saltos en cajón
The spring step ups can be considered a variant of the spring box or the jumps to the cajon. In this variant we alternate the holes in each jump and we approve the miotatic reflection, the reflection reflection in each jump to give a constant rhythm to the owner.
This ownership, along with the burpees, is likely to be the one that will elevate your pulsations.
To make it at home, simply use a similar or similar room.
How to set up a routine at home with these features
The ideal is to design a WOD in which we work for rounds, so we will have an AMRAP (as many rounds as possible). The limited time will be 20 minutes and we will realize the maximum number of possible rounds of the next:
- Forward scissors x100
- Step up sprong x20 (10 por pierna)
- Lateral lunge x15 (15 por pierna)
- Burpees x5
Treat superhero every time that the intentions.
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Images | Unsplash
Videos | In-depth training and physiotherapy Waterloo, Rehab 2 Perform, ken whittier