Inclua estes exercícios no treino e queime calorias o dia todo

Jogar a frequência cardíaca lá em cima é uma ótima tática para manter o metabolismo acelerado ao longo do dia (leia-se: queima de gordura ativada!). Para isso, coloque, no meio do treino, saltos com corda, na caixa ou… sobre a sua amiga – por que não? “Enquanto você arrasa nos pulos, sua parceira faz um trabalho isométrico no abdômen, o que fortalece o core dela”, explica a personal trainer Fernanda Queiroz, do @vemcomelas.

A seguir, confira um exercício sugerido por Fernanda e Manuella Rangel, sua #BFF:

a. Sua amiga fica deitada de barriga para cima e ergue um pouco os ombros e as pernas do chão. Ela deve concentrar a força no core e relaxar o pescoço. Você se posiciona ao lado do tornozelo dela.

b. Salte lateralmente, aproximando as coxas e os braços do corpo. Caia do outro lado, flexionando levemente os joelhos. Em seguida, repita no sentido contrário e continue assim por 1 minuto. Troquem de posição e repitam a sequência.

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Não tem uma parceira (ou parceiro) de treino? Sem problemas. Há vários jeitos diferentes de incluir saltos na sua rotina. Inspire-se:

Salto sobre steps

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Plyometrics is one of my favorite types of workouts(& its super fun!)✊️ you can change it up: jump, run, skip around… pretty much do anything(as long as your keeping your heat rate up👍). I love love loveeeee it. Here's two variations that I love to do! #lovethis #passion #plyometrics #fitness #fitnessislife #nutrition #xoxo #loveyouguys

A post shared by #LiftNBfit (@melaaaniezee) on Jan 15, 2018 at 9:53am PST

Pular corda

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195, or 196? Either way, it's a TON of double unders from @bodsquadtraining! Help us count them, or start designing YOUR custom speed rope at www.DoubleUnderWonder.com #repost (Clickable link in profile) 👈#doubleunderwonder #fitness #crossfitgirls #crossfit #crossfitlife #crossfitters #fit #fitchicks #boxlife #wod #wodgirls #strongwomen #crossfitters #crossfitter #crossfitfamily #crossfitchick #crossfitgames #fitspo #fitfam #workout #gym #healthy #crossfitgirl #jumprope #jumpropes #speedrope #crossfitmom #crossfitmoms

A post shared by Double Under Wonder (@doubleunderwonder) on Jan 15, 2018 at 9:32am PST

Escada de agilidade

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Dnes trochu kondička✌🏻#training #jumping #ofa #samanadsebou #workout #exercise #workinghard #condition #sport #sportgirl #workoutday #gym#gymstyle #shakingmyassoff#instagood #fit #fitmood

A post shared by Miriama Šinglerová (@m_i_r_i_a_m8) on Jan 15, 2018 at 9:37am PST

Salto lateral no bosu

https://www.instagram.com/p/Bd-N-siBt-o/?tagged=plyometrics

Salto na mesa

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#motivationmonday – let's talk CARDIO!! (About to do a mini novel here)- 🏃🚴- cardio simply put is extremely MISUSED!! Especially this time of year – everyone starts going to the gym to jump on the elliptical for 20-30minutes and 'workout'- it makes sense why cardio is so popular because it's beginner friendly – HOWEVER its important to understand that you NEED balance!! Going to the gym twice a day to do cardio or walking on a treadmill for 2 hours is overkill and NEVER going to get you to your fitness goals! Believe me'- i used to be guilty of this overkill- so trust me when I say : in order to build-shape-define your body: ya need weights and proper nutrition!! Don't fall into that hole of doing only cardio or over doing it – strength training increases metabolism & builds muscle which burns more calories and fat! Now doing some cardio is still part of the balance – for one main reason it's good for the ♥️! The number 1 question is always 'How often should I do cardio?' well that depends on your goals- personally I try to do cardio 2-3 days a week.. there are so many types of cardio that some strength/functional training can double over as cardio- I think ellipticals can get boring (my personal opinion) so I do other variations of cardio- here is a video clip from one type of plyo- cardio I have done: gotta use a video from a few weeks ago sorry I still don't have someone following me around in the gym – ridiculous I know 😂- JK- ANYWAYS – THIS clip is from – box jumps for 20-25 minutes – 30secs on and 1minute off – really gets your ♥️⬆️- great way to mix things up – great way to build athleticism!!

A post shared by katie_mitchell (@fit_kate_thegreat) on Jan 15, 2018 at 7:12am PST

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