International master of sports in universal combat, UFC fighter and ambassador of the ATHLEX sportswear brand Sergei Pavlovich told socialbites.ca how to choose the right training for spring to look perfect in the summer.
The athlete explained that muscles are responsible not only for the slimness and fitness of the body, but also for metabolism. More muscle means faster metabolism. If you lose weight only through nutrition, you will not have a thin body, you will have a thin body.
“The ideal combination is three muscle exercises and two cardio sessions per week (or vice versa). But even if you don’t have a lot of free time, try to combine cardio and strength training throughout the week. “8-12 repetitions of strength training with weights and 1-2 circular functional training for the whole body,” the athlete began.
He also suggested jogging or walking for eight minutes and jogging for two, but it’s best done within an hour. But you can also train at home using well-known energy-consuming exercises to correct your figure.
“Jumping Jacks exercise warms up the body well and prepares the muscles for training. It involves jumping “legs together, legs apart” with a clap above your head. Do it intensely. Do as many as you can in 45 seconds. Jump squats will work your thigh, hip and calf muscles. Keeping your back straight, squat below your thighs parallel to the floor and jump up. Turn your feet and knees slightly to the sides. When your strength runs out, do regular squats without jumping,” explained Sergei Pavlovich.
According to him, another effective exercise is the side plank.
“The side plank is an exercise derived from the basic plank. Straighten your back, tighten your abdominal muscles, bend your knees and create a straight line with your spine. You can perform a static approach for 60-120 seconds on each side. Change the sides of the side board through the support while lying down. Make sure that the body is extended in one line and the pelvis does not fall down,” said the expert.
He also noted the climbing exercise and the squat press.
“Squat press can be done with a small dumbbell. Hold a dumbbell in your hand and stand with your feet hip-width apart. Squat with your knees at a 90-degree angle, exhale as you rise to the starting position and lift the dumbbell above your head.
Side lunge will help you exercise muscles that are rarely used in life. Starting position: standing, dumbbells in hands. Take a step to the side, perform a side lunge (pay attention to the knee of the bent leg, it should be clearly directed forward, feet should be parallel to each other), turn your body towards the bent leg and lift the weight straight. arms behind the thigh. Return to the starting position and perform in the other direction,” Pavlovich concluded.
Russian women before explainedWhy is it dangerous to wear shoes without socks?