Written in Exercise on 08/30/2023 19:02 hs
You are one of those who wants to train and keep your body in shape but the time you have free is extremely scarce, the daily routine deprives you of that moment dedicated only to you. Now you can give yourself that moment with this quick routine designed by the superhero trainer Don Saldino you can give quality to your physique.
It is a circuit of three exercises for the core, back and shoulder, which seeks to gain strength and burn fat, while improving your stability. Those who perform this practice call it the “made in Don Saldino” routine.
You will first work your core, activating the abdominals, then the upper back, involving unusual muscles, and finally the shoulders, which will also activate the core and back.
Hollow Rocks: or the rocking of the body in a “hollowed” position, constitutes a movement of high intensity and great complexity. It is a gymnastic movement, of a dynamic type, that focuses on the work of the middle zone or core. Lying on your back, with your arms and legs stretched out, rock gently with all your limbs without touching the ground. Do 30 repetitions. If you have trouble keeping your balance and can’t avoid touching the floor, reduce the number of repetitions. The important thing is to nail the movement. Band Splits: With a resistance band or rubber band, grab the ends with your hands and, with your arms out in front and straight, open and close with rhythm. It is essential to squeeze the shoulder blades and carry out the movement with the shoulders and without leaning back, from the center towards the ears. Do 20 repetitions. Half-kneeling presses: Using a kettlebell or dumbbell, with one knee flat on the floor and the other leg bent, do a one-arm shoulder press. 10 repetitions with each arm. Do not bend your back or look down, nor relax the core to avoid injuries. Perform 10 repetitions with each arm.
Half-kneeling presses | One of the exercises proposed by the Superheroes trainer. Photo: Social Networks
After performing this circuit, rest for approximately one minute and perform the routine again, until completing 5 laps of the circuit. Of course, to start this a lot, from what you see little by little, the first week you can try to complete two laps, the second three and so on until you achieve the goal. Keep in mind that taking care of the technique will prevent you from getting injured and will achieve better results in your physique. Forward!
2023-08-31 01:04:34
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