It is very important that we adjust the weight to our possibilities and that we do not try to exceed the first days. As we acquire strength we can increase it. Exercise is one of the most effective ways to burn those excess calories that are accumulating in our body causing an increase in weight. Currently there are many facilities to put into practice, since you do not always need to go every day to a gym to take advantage of all its benefits. In fact, without having to leave home, investing only a few minutes and in small spaces we can make moves to get active and burn all that fat that torments us so much. In this opportunity we wanted to share a short routine of exercises that you can perform at any time and with which you can get rid of up to 300 calories. Would you like to know what it is and how to do it at home?
What you Need Before you Start?
Before putting the following exercises into practice it is very important that you get a kettlebell or kettlebell. Do you know what it is? It is a ball of cast iron that in its upper part has a handle made of the same material and that facilitates its use. This element for training is usually found in weights ranging from 4 to 47 kilograms. Most people, who start to include it in their routines, usually use the 4 kilograms, to gradually increase.
What are the Movements we must Perform?
Thanks to the exigency that the Russian weight gives to these movements, it is possible that in a few minutes you manage to burn 300 or 350 calories. The most important thing is to do both movements correctly and try to make each session without interruptions.
- Stand upright, with your feet shoulder-width apart and your toes at a 45º angle.
- Put the kettlebell on the floor, between your feet.
- Sit down on your haunches and take the handle of the weight with both hands.
- Push the heels down very firmly and raise the torso, lifting the weight, without releasing it for a few seconds.
- Perform 10 repetitions of the movement and complete 3 series.
- Stand upright, with your legs well apart.
- Then, start swinging the kettlebell between your legs, from front to back.
- Perform 3 continuous series of 5 or 10 minutes each, with 3 minute breaks between them.
Tips for Optimal Results
In both cases it is recommended to start with a weight of 4.5 kilograms or less, until mastering each movement. When you reach another level, this weight can increase until you reach 10 or 11 kilograms.
“To give more rhythm to the two simple exercises a good idea is to acclimate the place with music that fills you with spirit”.
Number of Sessions
For each activity it is recommended to always carry out between 2 and 3 sessions, with a rest time of 48 and 72 hours between them.
Number of Repetitions
These depend on the time you have to make each movement and, of course, the physical state you have. It is not recommended to do less than 10 repetitions, because very little effort would be made. The ideal is to start with this amount and increase it day by day.
Duration of the Series
In the first exercise the series can last up to a minute, all depending on the time you manage to hold up the weight. In the second case the time has to be longer, at least 5 minutes, but trying to make light movements without stopping the weight. The total session should last between 20 and 30 minutes.
The breaks between sessions are very important, but you must learn to perform in the right way. It is not good that in each rest you feel or stop making some movement. It is preferable to walk a little to lower the intensity of the exercise and thus prepare for the next session.
The key to burning calories is the intensity with which each of these exercises is performed. In the beginning it can be a bit tedious to do it without stopping, but with a lot of practice it can be increased until the goal is achieved.
The advantage of these two movements is that it does not require a place with a lot of space to carry them out. However, it is very important to know how to choose the site, since it must be firm, free of noise and all kinds of distractions.
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