Little time available, but a lot of good will? To shape the silhouette and pull up the buttocks even just ten minutes a day is enough, or at least three times a week. Rule number one is consistency and a pattern of exercises performed well, preceded by a warm-up and followed by a cool-down.
But what movements to make? And with which tools? To be on the safe side, we asked an expert how Cristian Rottura, director of the study Personal Trainer Fit For You, who explained how to best perform circuits at home or in the gym.
«The following exercises can be performed with the help of simple tools such as elastic bands and, as an overload, you can easily use a backpack or water bottles. These circuits must be performed consecutively all in one go with a recovery of 2 minutes only at the end of all. Then repeat them again from 4, up to 7 times, for the most trained. Each exercise should be repeated 12 times. Before starting a workout, always remember to dedicate at least 10 minutes to warming up to better prepare the muscles and the cardiovascular system. And, at the end of the circuits, dedicate 5 minutes to cool down ».
Good workout!
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