Last week we saw how to lose weight with cardio, you can find the article right here. But to feel good in your body, it’s not only a matter of melting but also of sculpting your body, of making it more toned and for that we have the solution: weight training.
Some essential exercises for your summer body
You can find many types of gainage, the one I propose today is to train the arms, shoulders, stomach and back.
How to do this? Stand in the pump position with your arms stretched out vertically to your shoulders. Then place the left forearm on the ground and the right one. Then return to the pump position from the beginning and start again.
This exercise is quite well known because it is very effective when you want to strengthen your thighs and buttocks.
How to do this? Stand with your feet open at the hips, arms outstretched in front of you, your body straight. Lower your buttocks to below the knees without your knees exceeding your feet. Now get up and start again.
It is a rather difficult exercise that requires a lot of endurance but it is very effective. The proof is that it’s used by American soldiers and football players for their training.
How to do this? Stand in the pump position, made into one. Then bring your feet back to your hands in the crouched position. Then, leaning on your feet, make a jump as high as possible.
This exercise mainly works on the arms. It’s not often a part of the body that we think about, but it is important to work the whole body for a harmonious result.
How to do this? Place your hands at the edge of a chair or sofa, legs stretched forward, then go down with the strength of your arms then go up, and we start again.
To strengthen the buttocks, sculpt the legs by playing on the hamstrings. In order to do the exercise properly, you will also need to work your abs.
How to do this? Stand upright, legs apart from the width of the pelvis, keep your back straight and your hands on your waist. Then step forward and do a leg flexion with the goal of achieving a 90 degree angle at the front knee. Return to the starting position by pushing on your leg and then do the same with the other leg.
The dream of a flat stomach and concrete abs? This exercise is your answer.
How to do this? Lie down on your back, with your knees bent and your feet flat on the ground. Then lift your upper body and you are in a sitting position. Remember to keep your hands on your temples and always look straight in front of you to avoid hurting yourself.
Typical training schedule
To avoid tiring yourself of the exercise, I suggest you use the circuit method that you will have to do several times depending on your abilities. I recommend a minimum of three repetitions of the circuit for them to be most effective.
Start with a warm-up to avoid injury. Then, begin by 15 times the gainage, followed by 20 squats, 10 burpees, 20 lunges, 15 dips and you end up with 20 crunches. Between each exercise, let yourself 30 seconds of recovery and 3 minutes between each circuit, take the time to breathe well and drink a little bit of water.