Doing abs and making small strides is good, but making the whole body work is better! Fabrice, sports coach Lesmills entrusts us with 5 easy-to-make movements to firm up and strengthen the overall structure of the body, according to the cross-training method.
We would all like to lead a healthier life and be able to maintain our body regularly. However, it is not always easy to find a moment to carry out a sporting activity when you already have enough to manage on a daily basis. But against all expectations, it is not necessary to sweat for two hours to maintain your body and stay in shape! For all women who do not have the luxury of practicing club sports or putting on their sneakers for a small jogging, it is quite possible to firm up by performing a few simple exercises without moving from homeeven when you don’t have fitness equipment.
This is what Fabrice, sports coach, told us, during the Bootcamp® Pompadour 2015 in Vittel, who delivered five tips accessible to all to make muscle strengthening and thus strengthen the whole body. Because if we generally target our exercises according to the small faults that disturb us (a small belly, thighs that lack firmness …), make Working the whole body is essential to have a solid structure And a good support that makes it possible to make movements safely.
This postulate is notably associated with the practice of cross-traininga training method which is based on the alliance of multiple disciplines in order to improve overall performance or to compensate for gaps that one would have generated by working the muscles in an unbalanced manner (only the lower part of the body when one practices running for example).
At the rate of 10 to 30 minutes of activity two to three times a week and thanks to the EMOM method (Every minute on the minute) Praised in cross-fit, define the number of rehearsals that suits you and make the movements every minute on a beach of 8 to 10 minutes. “”Do not try to do lots of rehearsals right away. When you start, 3 or 4 repetitions are enough. We must first favor a good technique before embarking on a greater number of rep ‘“, advises the coach.
Squats make it possible to work all the lower muscles. With a simple chair, find out to sit down by pushing the buttocks down and back, stopping slightly under the line of the knees. Be sure to keep your back and bust rights.
Always on a movement of squats, work back to the wall with your hands above your head, to avoid leaning the bust forward. At first, it is possible to deviate slightly from the wall for easier. Go down along the wall, pushing the legs to the sides, while keeping a good knee opening. As you go, try sticking your heels on the wall for better squats.
Simply position yourself on the edge of the bed, hands under the glutes. Be sure to keep the elbows tight, the chest open and go down along the bed, sheathing the whole body as well as the glutes. If you wish, develop the movement by raising your feet on a chair. “”The more the feet are raised, the greater the pressure on the shoulders and triceps, the more the back of the arms is strengthened.“”
The pumps are an excellent basic exercise for the chest, even if many of us abhor them. For easier, start with your knees on the ground and keep your shoulders in front of the fingers to avoid tendonitis. When this movement has no secrets for you, place the chest and hips on the ground and push on your arms to go up in the board position. Gain the abs so as not to solicit the back.
The lifting movements are ideal for strengthening the posterior chain. With a kettlebell Or a simple pack of water placed between the feet, make a lifting of the earth by finishing with a contraction of the glutes.
To strengthen the shoulders but also the posterior chain, use an object such as a water pack and lift it above the head. “”Unless you have a hyper extension, no risk of injuring yourself because it is a functional movement. You still have to be careful to contract the abs and return the coasts during the movement“, Specifies Fabrice.
