With this special digestion workout you get forgiveness after an overdose of calories.
It is not uncommon for you to say to yourself after a meal: “Come on, mother, how many more calories did I get from an extra glass of beer (107), an extra small portion of pasticcio (345), a plate of french fries (470)? ) and a couple of slices of bread (78); Do you want to know exactly? 1,000 more calories compared to if your lunch was left to one beer and only one plate of pasticcio – without potatoes and bread.
These 1,000 calories that are added -consciously many times- to the maximum of the daily calories your body needs to not get obese (2,100 if you are a sedentary person and up to 2,500 if you exercise regularly), if they are not burned urgently, they will be converted into fat. which will primarily be stored in your abdomen.
“With a hard workout of 15 minutes -maximum-, 1,000 calories can be burned effectively. And not only that. “Your muscles will still burn calories 24 hours after your workout,” says Patrick McAleenan, personal trainer and fitness editor for the Telegraph and Metro UK, as well as Attitude magazine.
The secret, says McAleenan, is to make your metabolic rate run by a thousand. And to achieve this, you need to perform the following exercises in a row, for 30 seconds each and with a rest time of 15 seconds between them. “After completing all five exercises, repeat the circuit four more times. And for the exercises to be really “digestive” you have to feel your muscular system sparkle. How is this going to happen; “Putting a heavier load on your dumbbells,” McAleenan advises.
Note: The exercises we present focus on the core of the torso. So by getting used to them even when you do not need urgent “digestion”, you will find faster unveiling of your six-pack.
1. Deep goblet situps
Hold a dumbbell vertically in front of your chest, fisting hard at one end of the dumbbell with your palms. Push your hips back and bend your knees keeping your spine straight. Reach your body as low as possible, stay for a while and come back to the starting position.
2. Explosive push ups on the bench
Take a stand for bends with your hands resting on the bench. Bend your elbows until your sternum touches the bench and throw backwards in a flash until you stand up. Fall and take again.
3. Swings with kettlebell
Place a kettlebell on the floor in front of you. With the legs slightly wider than the shoulder opening, push the hips back and grasp the kettlebell grip with both hands. With a push from the hips and arms outstretched, swing the weight between your legs forward until the arms reach chest height. Continue at an enthusiastic pace.
4. Rolling board
lie down in a plank position with your forearms and elbows joined in front of you, perpendicular to the torso. From there, move your torso to the right by raising your left arm straight to the ceiling. Stay for a while, feel the pressure in the abdomen and come to the starting position. Do the reverse motion and repeat.
5. Inverted row pulls
Lie down under a bar that is at the height of your waist and hold firmly by it with your arms outstretched and open at shoulder width. Keeping the shoulder back, pull the chest very close to the bar with the force of your hands. Pause, return. Repetition.
This article was originally published on: https://gr.askmen.com/