It’s the only thing royal his generation pointing this out short for the excerpts Word of honor or daring excerpts who reveal theirs Section. How do you get a toned body without a bit of fat? With a full body routine like this.
After the menopause, what was once held fell.” The sentence, quite a sentence, did not come from me, but from the model. Laura Ponte, One of our best tops thanks to her personality and also an enviable body that suited everyone Walkways International. Reality prevails and after the 50 limit, everything that can fall usually falls.
Or not. With an enviable age of 51 years Queen Letizia can flaunt a perfect body tinted, with defined muscles and without an iota of fat. It’s practically the only one royal their generation that dares to wear straps and strapless necklines, excerpts which leave their defined abdominal muscles or their marked back visible and even Mini shorts which reveals strong and shapely legs.
Which formula creates a healthy look that stands the test of time? “Having such a toned body at this age is only possible with muscle work,” explains Sara Álvarez, co-founder and creator of the Challenge48 methodology. But what exactly works? What exercises are there to achieve it? we ask, because no matter how hard it is, you’re killing yourself in the process Gym For example, you get arms with pronounced biceps and triceps. “With a Rutina full body 12 steps,” answers the expert.
12 Step full body routine
These are according to Sarah Alvarez The 12 exercises that allow us to get in shape comfortably and without suffering at home once we reach over fifty, an age when hormones play against our weight and our silhouette. The key to functioning, explains the trainer, is maintaining consistency, and for this “it is important to have a good professional at our side who can advise and help us,” she emphasizes.
To make it even more effective, we recommend adding a few weights to the exercises dumbbells or replace them with some at home bottles small pieces of water or some books. At what weight exactly? To calculate it: “The best guide is that the last 2-3 repetitions of an exercise cost us work,” he answers. Sarah Alvarez.
The last question is also clear: How often per Week Do we follow these 12 steps? “The ideal is to carry out this routine three times a week, always planning a rest day so that…” Musculature “Recover,” recommends the expert.
What is the best full body routine?
Now all you need to know are the 12 steps Rutina full body in detail. Sarah Alvarez Below they are explained, but if you have any doubts you can watch videos of the exercises on the Reto on Demand platform to perform them in a completely safe way.
- SIDE ELEVATIONS AT 90° ANGLES
Standing with your legs slightly bent and your arms at your sides, take a dumbbell in each hand and simultaneously raise both arms 90° until they are in a horizontal line with your shoulders. Three sets of 12-15 reps. - TRICEPS
Standing with your arms extended overhead and a dumbbell in each hand, bring your arms behind your head with your elbows bent until your hands touch your back and return to the starting position. If you have a hard time with two dumbbells, you can do it with just one. It is important that the elbows are as close to the ears as possible. Three sets of 12-15 reps with each arm. - ELEVATIONS AT 45°
Standing with your arms at your side and slightly bent – just make a 45° angle – with a dumbbell in each hand, raise them at the same time until they are at shoulder height and return to the starting position. Three sets of 12-15 reps. - PUSHUPS
You directly train the triceps and chest muscles. Lie face down with the balls of your feet resting on the floor and your knees, hips, back, and head lifted in a straight line. Place your arms straight, keep your head straight, and bend them until they touch the floor. Three sets of 12 reps. - Biceps curl
Standing with your arms along your body, take the dumbbells lying on your back (palms facing up), bend your arms up until they form a 90° angle, and lower them again. Three sets of 15 reps. - SIT UP
Lie face up and perform a contraction of the abdominal area, bending the torso until the hands are at the level of the feet. Three sets of 15-20 reps. - CRISS-CROSS
Face up, with your hands behind your neck and your knees and feet off the floor. With your right leg fully extended, bring your left knee to your right elbow. Switch legs at a good pace. You have to be careful not to pull on your neck or torso. Four sets of 20 reps. - LEG SHAKE
Lying on your back, hands under your buttocks, alternately lift your legs. If you have a problem with your cervical spine, you should put your head on the floor. If you don’t feel any discomfort, you should try looking towards your navel. Four sets of 20 reps. - Squats
Place your feet hip-width or slightly wider apart, your knees should point forward or slightly outwards, but never inwards. Throw your body weight back with your chest open and your gaze forward. Four sets of 20 reps. - lump
Place your legs slightly hip-width apart and bring one leg back. By doing it backwards, the risk of injury to the knees is significantly lower. 15 repetitions with each leg. - ISOMETRIC SUMO squats
In the same position as traditional squats, spread your feet slightly more than hip-width apart and rotate them outward, keeping your back straight. It’s about keeping your balance by jumping down. Four sets of 20 reps. - LATERAL LEG RAISE
While lying on your side, leaning on your side, lift the leg that is not on the floor in a controlled movement. It is important that the toe of the shoe points upwards. Four sets of 20 reps on each leg.
