IN SHAPE FOR SUMMER – EPISODE N ° 8, LOWER BODY: LEGS OF FIRE
EXERCISE 1 – SINK BEHIND ARMS OUTLET UP – Starting position: standing with the feet parallel to the width of the shoulders and the arms extended upwards near the ears. Start the movement by bringing one leg back, taking care to rest only the tip of the foot, continue bending the same leg with the aim of bringing the knee as close as possible to the floor, controlling the speed of execution. Once you have touched the floor, return to the starting position with your feet parallel to the width of your shoulders and repeat using the other leg. Throughout the movement, the arms must remain close to the ears, well extended upwards.
If the movement is too complex, decrease the distance during the descent.
EXERCISE 2 – HIP ABDUCTIONS FROM LYING DOWN – Starting position: lie comfortably on your side, aligning the neck – pelvis-feet well (with the toes pointing forward). Breathing smoothly and maintaining a controlled speed, lift the outermost leg until you feel the contraction of the buttock and then return to the starting position.
EXERCISE 3 – SUMO SQUAT – Starting position: standing with the feet twice the distance of the shoulders and arms inside supporting an overload (in the absence of dumbbells it is possible to use a bottle or similar). Breathing in you go to perform a push-up on the legs (squat) always checking that the knees go outwards and never inwards. Breathing out, return to the starting position ready to start again.
Circuit:
Exercise 1: 60 seconds of activity and 30 seconds of recovery
Exercise 2: 60 seconds of activity and 30 seconds of recovery
Exercise 3: 60 seconds of activity and 30 seconds of recovery
Repeat the circuit 6 consecutive times.
CHALLENGE
Perform 20 repetitions of the first exercise, 30 of the second exercise and 10 of the third exercise once a day until the next workout above Affaritaliani.it.
FITNESS COLUMN: IN SHAPE FOR SUMMER
Riccardo Di Benedetto: Doctor of motor science, Elav Top fitness trainer, Personal trainer.
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Edoardo Di Benedetto: Photographer, Digital creator
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