It is common that after the Christmas celebrations, men and women they are sensitised in lowering the pounds that won or strengthening those muscles that per months were inactive, everything with a single intention: to be able to shine well. ” I am to dieta” or ” I began to do ejercicio” they become phrases common to listen everywhere, while the gymnasiums almost do not give supply to welcome in the tens of unexpected sportsmen whom they look for to improve its image. The efforts extend at least during three months, with the satisfaction to have achieved the objective or at least to have approached him. But, what happens later? In order to help in this effort, Cecilia Seplveda, professor of the gymnasium Curves” , which focuses in the feminine physical preparation, it designed a routine of exercises that can be realised during the season of rest. Its objective – it explains is to make work the heart and avoid that the muscles loosen of blow. Heating: If it is had a static bicycle, the ideal is to rise her among 15 and 20 minutes. If it is not thus, can be realised a long walk to a rate ” fuerte” by the same period of time. Seplveda also advises to raise and to lower to several times stairs, but not in all their extension, but only between three and five steps.
Thighs and glteos: The indicated exercise is sentadillas ( squats”). In order to realise correctly it is necessary them to stop itself with the Column right, the glteos slightly inclined backwards and the separated feet by about 10 centimeters between both. Later, the same movement is made sit down. The professor of Curves” she suggests to put a chair behind and to stop themselves at the time of feeling it. Three series are due to do of 10 repetitions, with an interval of rest among 10 and 15 seconds between each. Waist: To stop itself with the separated and semiflectadas legs.
To extend both arms towards the flanks, and to incline alternatively to a side and the other, always returning to the center. Also to make three series of 10 repetitions, with an interval of rest among 10 and 15 seconds between each. Pectoral arms and: To take the same position of the previous exercise and with the extended arms to make small circles, first backwards and soon forwards. Another alternative is to applaud behind the back. Also to make three series of 10 repetitions, with an interval of rest among 10 and 15 seconds between each. Abdominal: To lie down in the ground with the flectadas legs and the hands behind the nape of the neck. To slightly raise shoulders with the eyes watching upwards and, at the same time, to contract the glteos. To hold that position during 10 times and to relax. Also to make three series of 10 repetitions, with an interval of rest among 10 and 15 seconds between each. According to Cecilia Seplveda, to follow this routine it is sufficient to maintain l to tonicity of the body. One is basic exercises, for which supervision is not needed, since if they are realised of correct way, they would not have to be causes of any type of injury. Now only lack to cheer up.