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TEMPO.CO Jakarta – Dietary habits tend to be out of control during Lebaran. All that is free is eaten. Weight gain is inevitable. Especially during the holidays, you tend to be lazy at exercise.
This problem of weight gain always comes back after Lebaran. Fitness coach and owner of the SoulCycle fitness center, Drew. B. James, designed a fitness workout to restore the body of a long pascalibur.
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# 1.Heat Heating <img style = "font-size: 1em; padding: 0px; margin: 0px; family: Quicksand, sans-serif; box size: border-box ; vertical-align: top; width: 616px; "src =" https://media.tabloidbintang.com/files/thumb/1406-pemanasan-sumber_-gethealthyu.jpeg/745 "alt =" Body Heating "height =" 374 "/> [19659007] The heating of the body
Warming up before practice is very important. Drew divides the heating into two movements namely heating the lower and upper body. Lower heating, made of lunges or movements of one foot forward while the other legs are behind up to three sets of 10 repetitions each.
"At the top, lie on a mat, then bend your legs, take a load or dumbbell that fits your capacity, lift the load up, and lean your hands back. four sets of 10 reps each, "said James, adding that the series of these moves would burn about 85 calories.
# 2. Squat and Raised Feet Push Up
Squatting and elevating feet elevated
Finish warming up, do squats or squat movements and hold up to 3 sets with 12 reps. Continue with your feet up, push ups or push ups with your feet up to the chair, then do the usual push ups until you reach a set with 12 reps. This sequence of movements will burn about 98 calories.
"After performing a squat centered on the lower body, the pushing motion of the raised feet concentrates the exercises at the top of the body.For the exercise hiatus, the body condition As a result, exercise after the hiatus should be done for the whole body in order to restore the body to its original condition, "advises James.
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# 4. Skipping rope, board and dips [19659017TheseriesofjumpropesboardsanddipsaretheadvancedmovementsofthibaderciseMotionoftheboardthatisonthebellyonthematliftthebodythenholdwiththetipofthefootandthearmsStraightenyourheadanddonotlookupwards Temper is done with the help of a ladder or chair as a handle.
Jump rope
Hold the edge of the chair, straighten your back, lean your legs forward and lift them up and down. Perform a 45-second skipping rope, 45-second board, and soak a set of 10 repetitions, then repeat this sequence 3 times so that the total calories burned around 132 calories.
" This series of crest movements aims to train all parts of the body from the feet to the hands.If you feel that the circuit is too heavy, then it can be reduced the length of time and the number of repetitions depending on the capacity, "said James.
# 4. Cooling <img style = "padding: 0px; margin: 0px; font-family: Quicksand, sans-serif; font size: 1em; box size: border- box; vertical-align: high; width: 680px "src =" https://media.tabloidbintang.com/files/thumb/1406-seat-hamstring-sumber_-ibotz.JPG/745 "alt =" Cooling "/>
Cooling
Completed by a series of exercises, cooling is mandatory. The cooling movement will lower blood pressure as well as body temperature after exercise. It is recommended to put the hamstrings in a sitting position, legs stretched out, then hold the big toe for 30 seconds, then repeat to the other foot
seconds. This cooling circuit will burn 8 calories.
"A practice will not bring much change to the pascalibur body exercising.Then do this series of exercises for a week in a row, then feel the difference in your body" , said James
AURA
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