Do you want to improve your metabolism but don’t like diets or feel too stressed to do one?
Then play cunning! This workout that I propose to you today is a real metabolism activator, which combines the best of Japanese techniques of recent years: Breath Technique, Sakuma Method and Tabata Method.
Each of these techniques takes up to 5 minutes of time and only one of the three requires modifications.
The hard part, I’ll tell you right away, is the Tabata, but it will only last 5 minutes.
Combined with the other two strategies, this technique will allow you to burn more calories throughout the day.
In short, success is ensured precisely by the synergy of techniques, and not by the use of just one.
Let’s see in detail how to do the metabolism activator workout, which I recommend you do for at least 2 weeks in the morning.
TRAINING ACTIVATOR OF METABOLISM PHASE ONE: KASUMA METHOD
It consists of some exercises where you have to stay in certain body positions for 6 seconds each time and then repeat the movement 10 times. The exercises are very simple, and in Italian they are proposed in these two videos. You can then choose one or the other.
You will need a mat.
The first, from minute 3 and 08.
The second starts at 0.30.
TRAINING ACTIVATOR OF METABOLISM PHASE TWO: TABATA METHOD
You must also perform 3 exercises here: A + B + C. These three exercises are your training circuit.
The circuit must be repeated three times. At the end of the workout do 30 seconds of final jog in place.
Therefore
(A + B + C) multiplied by 3 + 30 FINAL SECONDS OF CORSET ON THE PLACE AT THE END OF THE THIRD CIRCUIT.
Each exercise must last 20 seconds and 10 seconds of pause.
Be aware that in the 20 seconds you have to do as many repetitions as possible of the same exercise A and then move on to B and C.
Count well and don’t cheat! For each exercise you have an alternative, in this way you will change training.
Click on the links to see the exercise. If you are new to training, click directly on the facilitated version where it is present.
First exercise A. Jumping jacks (O step jacks) or alternatively Burpees (O burpees facilities)
Second exercise B: Squat Jump (O Sumo Squat) or alternatively side lunges.
Third exercise C: Push-ups (or push-ups with the knees on the ground) or alternatively Plank in movimento.
Remember that A + B + C do one cycle and that at the end of the third cycle you finish the workout with 30 seconds of jogging in place.
Speed is the key to the Tabata method. Remember to do as many repetitions as possible in the 20 seconds!
TRAINING ACTIVATOR OF METABOLISM PHASE ONE: BREATHING TECHNIQUE
This technique is the icing on the cake! It allows your body to burn carbohydrates better throughout the day, not just calories. It also improves the immune system and helps the body’s natural detoxification.
While standing, inhale through your nose for 3 seconds and exhale strongly through your mouth for 7 seconds.
You have to do this for two minutes straight, so I recommend that you set the timer on your mobile.
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