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5 Exercises to burn fat under the butt

5 Exercises to burn fat under the butt

Localized fat is often the nightmare of many women. Have you heard of "bananinha"? We are talking about that fat under the butt, difficult to eliminate. But nothing that a good deal of discipline, with regular exercise and proper nutrition do not solve. Talk to a specialist and include the following movements in your workout:

1. Squatting

Squatting exercises are the most complete when it comes to strengthening the muscles in this region. This is because they work the anterior and posterior part of the thigh, in addition to the buttocks.

Bodybuilding teacher Bruno Rocha explains that the squat can be done with both legs parallel - imitating the movement of sitting on a chair - or bilateral, placing one of the legs a little forward. The personal trainer Fernanda Andrade warns that in both ways it is important to leave the spine erect and observe the knees, which can not pass the line of the feet. For people in advanced level, it is possible to do the exercise holding dumbbells or supporting a barbell on the shoulders. Here are more exercises to turn your legs.

2. Four supports

To support the exercise of four supports you should support your knees and elbows on a mat, with your elbows aligned with the shoulders and knees with your hips. Lift one leg, without stretching it, and make up and down movements. "Remembering that the strength to lift the leg should come from the hips, and never from the spine, preventing injuries," says Fernanda. This exercise works the posterior muscles of the thigh and glutes. Check out the main exercises to leave the butt hard.

3. Isometric hip lift

Workout of posterior thigh and gluteus. Keep lying down with your belly up and support the soles of your feet on the ball with your knees bent. Perform a hip lift that should be kept isometric for 30 seconds. See here variations of this exercise and how to best execute it.

4. Stiff one-sided (woodpecker)

With your arms in front of you, take one leg off the floor and keep your body balanced. Then, lower down toward the ground, flexing the hip and knee. Alternate your legs. The movement is powerful for the posterior region of the legs.

5. Flexor table

The device works the posterior thigh muscles (hamstrings and gastrocnemius). Professor Alexandre Jacometo says that it is possible to perform the exercise without the specific machine, using only shin guard. "However, the amplitude of the movement will be smaller, not giving much result," says the professional. Check out other movements that strengthen your legs.


Care to start classes at the gym

Care to start classes at the gym

It is important to exercise some caution when starting your workout. The first step is to do a physical evaluation, in this way the evaluator will guide you according to your physical conditioning, sports history, goal and availability of time. Before you begin class, you should strengthen your muscles, work your neuromotor system, and prepare your joints.

(Fitness)

Stretching after the race is more indicated

Stretching after the race is more indicated

How difficult it is to talk about stretching! Even because it is more convenient to criticize what we hear or read than actually share the ideas, which comes not only from our own experience but also from what evidence-based research brings us about truths and myths. studies have been conducted over the years and, for the most part, they are of poor quality, which brings a major conflict to health professionals and physical trainers.

(Fitness)