BEACH WORKOUT
Total Body Exercises
The workout that tones the muscles and puts new energy into circulation, burning calories. A 10-minute total body workout that involves abs, glutes and legs, strengthens the muscles of the shoulders, arms and back.
When you're at the beach, take the opportunity to perform them on the sand, it's excellent for proprioception.
1) LATERAL BENDINGS OF THE BUST
Heating phase:
Feet parallel and legs as far apart as the pelvis. Slightly contract the abdomen to relax the lumbar spine, right hand on the waist and stretch by flexing the torso to the right with the left arm extended above the head. Return to the center and repeat the exercise 5 times, then to the left.
2) FULL SQUAT
Toning work:
Putting the weight on the heels, bend over the legs bringing the pelvis down and back and come down. Rise up and straighten your legs. Repeat the squat. Continue for 50 seconds with 20 seconds of recovery.
3) ALTERNATE FRONT LUNGES
Legs apart, step one leg forward by bending the knees, return to the center and repeat the movement with the other leg for 50 seconds + 20 seconds recovery.
4) BUST ROTATIONS
Legs apart, hands on head and elbows open. Rotate your torso first to the left and then to the right. The pelvis must remain straight. 50 seconds with 20 seconds recovery.
5) PLANK SUPPORTED ON THE ELBOWS
Elbows resting on the floor, stretch your legs, torso and pelvis must be parallel. To maintain the position, the buttocks and legs must be active.
Link for the video --> https://www.starbene.it/fitness/esercizi/workout-total-body-corpo-libero-vacanza-video/
The workout that tones the muscles and puts new energy into circulation, burning calories. A 10-minute total body workout that involves abs, glutes and legs, strengthens the muscles of the shoulders, arms and back.
When you're at the beach, take the opportunity to perform them on the sand, it's excellent for proprioception.
1) LATERAL BENDINGS OF THE BUST
Heating phase:
Feet parallel and legs as far apart as the pelvis. Slightly contract the abdomen to relax the lumbar spine, right hand on the waist and stretch by flexing the torso to the right with the left arm extended above the head. Return to the center and repeat the exercise 5 times, then to the left.
2) FULL SQUAT
Toning work:
Putting the weight on the heels, bend over the legs bringing the pelvis down and back and come down. Rise up and straighten your legs. Repeat the squat. Continue for 50 seconds with 20 seconds of recovery.
3) ALTERNATE FRONT LUNGES
Legs apart, step one leg forward by bending the knees, return to the center and repeat the movement with the other leg for 50 seconds + 20 seconds recovery.
4) BUST ROTATIONS
Legs apart, hands on head and elbows open. Rotate your torso first to the left and then to the right. The pelvis must remain straight. 50 seconds with 20 seconds recovery.
5) PLANK SUPPORTED ON THE ELBOWS
Elbows resting on the floor, stretch your legs, torso and pelvis must be parallel. To maintain the position, the buttocks and legs must be active.
Link for the video --> https://www.starbene.it/fitness/esercizi/workout-total-body-corpo-libero-vacanza-video/