A few, simple exercises performed daily can be a cure-all for getting your body back on track, supporting your metabolism and freeing your mind from negative thoughts. More than ever now that Autumn arrives, and that the temptation to stay warm and at rest is starting to take over …
To motivate those who are looking for the right stimuli, the personal trainer Riccardo Gentile, of Aspria Harbor Club in Milan, suggests a total body free body workout without tools, to get all the muscles in motion gradually and regain shape. physics.
a workout composed of 5 functional exercises, punctuated by 30 seconds of execution e 15 second break, useful for train mobility, cardiovascular activity, the upper and lower body and finally the core. It is performed in circuit, to end with 1 minute cool down, before starting over with the next series:
1. In position of four-legged, push the pelvis up and, keeping the arms straight and the heels on the ground, stretch the posterior chain. Remain in position for 3 deep breaths and then stretch the torso forward by pushing the buttocks towards the opposite side, keeping the shoulders low and away from the ears, going in extension with the spine and lengthening the anterior kinetic chain.
2. Jumping jack on the spot or, for those who have a rope, jump on even feet.
3. Squat in place trying to bring the hips below the level of the knees.
4. Push up: perform pushups keeping your hands on the ground towards your shoulders. If the exercise is difficult, try the variant resting on the knees
5. Plank resting on the forearms.
To counteract laziness and encourage everyone to resume training vigorously, personal trainer Riccardo Gentile also shares 4 tips as important as the training itself:
1.It is important never to postpone training: waiting makes you lose motivation!
2.Set concrete, realistic goals and train consistently 2 or 3 times a week.
3.Restart in a gradual and planned way without exaggerating with the loads and intensity of the exercises.
4. Work out all movement patterns and muscle chains in a comprehensive way to get the whole body back in motion and resume physical activity at its best.
In short, what are you waiting for to start?
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