Ten minutes of exercise with weight improves the day and the body
Do workouts to work the whole body It is essential, especially if we do not want to be unbalanced. And it happens to many women who focus more on the buttocks and abdomen and pay little attention to the rest of the body. However, other areas such as the arms and back are also important to work on.
This the Twins Pin ( @gemelas_pin ) know it, and for this reason they propose a ‘full body’ routine this week with which to exercise the whole body. In addition, for this routine it is necessary to use dumbbells, which provides even more benefits due to the strength practice that it incorporates.
The routine is made up of four series of four exercises, with 12 repetitions of each of them and a minute of rest between rounds.
This activity was recorded at the facilities of The Corporate Gym .
Exercise 1. Swing with dumbbell
As if it were an American kettlebell swing, we are facing an oscillating movement with which we are going to carry, in this case, the dumbbell above the head. It is important to maintain contact with the hip throughout the journey and that it is the posterior part of the body (lumbar, gluteus and femoral) that pushes and accelerates the dumbbell.
Exercise 2. Squat with weight
Open your feet slightly wider than shoulder width by taking a side step. At that moment he performs a squat and touches the ground with the dumbbell. Then he brings his feet together and returns to the starting position.
Remember that you must put the weight on the heels, starting the movement with the hip and slightly pushing the knees out.
Exercise 3. Plank with elevation
In a plank position, arms extended, lift one leg up, keeping it straight. She sees alternating one and the other.
It is important that you keep the ‘core’ activated to avoid injuries.
Exercise 4. Stride with the arm up
To begin, we place our legs slightly apart at the width of the hips and, after inhaling, we take a step forward with one leg keeping the torso straight perpendicular to the ground. The leg moving forward should be bent at the knee until the thigh is parallel to the ground and the knee is bent 90 degrees. The non-moving leg is also lowered without touching the ground with the knee.
In this case we will repeat the movement with the same leg and we will keep the opposite arm raised.
In addition to the routines that they propose every week on ABC Bienestar, the Pin Twins, who are approaching 100,000 followers on Instagram, plan online workouts aimed at weight loss and muscle toning on their social networks.