Whole-Body Exercises
If your goal is to lose more calories in a little while then these exercises are fantastic for your daily workout. These exercises include more muscle parties, which creates the need for the body to consume more energy and therefore more calories.
All this bodyweight exercises seems like basic but they boost your cardiovascular system and toning your muscles.
Jumping Jack
Jumping jacks can burn about eight calories per minute for a person weighing 120 pounds and up to 16 calories per minute for someone weighing 250 pounds.
Execution
1. Stand with the arms to the sides and feet about hip-width apart.
2. Jump up while spreading the legs apart and raising the arms to the sides until they reach overhead. 3. Land and then spring back to starting position, bringing the legs back together and lowering the arms.
Muscles Involved
Primary: Quadriceps (rectus femoris, vastus lateralis, vastus medialis, vastus intermedius), gastrocnemius, soleus
Secondary: Deltoids, gluteus maximus, gluteus medius, gluteus minimus
Exercise Notes The jumping jack is a classic calisthenic performed in physical education curriculum around the world. It effectively raises the metabolic rate while warming up the shoulder and hip joints. The goal is not to jump as high as possible during the jumping jack exercise but to move rhythmically and absorb the landing softly.
Burpee
People who weigh 155 pounds on 20 burpees done lose 12.5 calories. While people weighing 185 pounds on 20 burpees done lose 15 calories.
Execution
1. From a standing position, squat and place your palms on the floor.
2. Kick the feet back and land in a push-up position.
3. Kick the feet forward under the hips and land in a squat position then stand up.
Muscles Involved
Primary: Quadriceps (rectus femoris, vastus lateralis, vastus medialis, vastus intermedius), gastrocnemius, soleus
Secondary: Pectoralis major, triceps brachii, rectus abdominis, internal oblique, external oblique, gluteus maximus, gluteus medius, gluteus minimus, deltoids
Exercise Notes The burpee is a brutal conditioning exercise that will cause the heart rate to skyrocket. Although it doesn’t appear to be challenging, make no mistake about it, it’s grueling. Use proper form and attempt to spare the spine by avoiding excessive lumbar flexion in the bottom squat position and lumbar hyperextension in the push-up position.
Mountain Climber
In 5 minutes this exercises people who weight 155 pound they lose 44 calories, also people who weight 185 pound they lose 54 calories.
1. From a standing position, bend over and place your palms on the floor.
2. Sink the hips down and straighten out one leg behind the body.
3. Alternate between jumping one leg forward by flexing the hip and kicking the other leg back by extending the hip in a climbing maneuver.
Muscles Involved
Primary: Triceps brachii, serratus anterior, trapezius
Secondary: Rectus abdominis, hip flexors (iliacus, psoas, rectus femoris)
Exercise Notes The mountain climber is another brutal conditioning exercise. It might appear easy on the surface, but performing the mountain climber for an extended period of time is challenging. Keep the head and neck in a neutral position and move mostly at the hips and not too much at the lumbar spine. Many people cheat on this movement to make it easier by hiking the hips up and skimping on the range of motion. Kick the feet all the way forward and all the way back.
Crocodile Crawl
Execution
1. Facing down and keeping your head and neck in neutral alignment, start on all fours with your weight on your hands and feet.
2. Sink the upper body as you would in the bottom of a push-up position, then crawl forward like a crocodile by alternating diagonal patterns of opposite shoulder and hip flexion and shoulder and hip extension combined with torso and hip rotation to allow for increased range of motion. Move forward with the hand and foot on opposite sides.
3. Making sure the knees track on the outside of the adjacent arm, crawl forward for the desired length and then crawl backward to starting position.
Muscles Involved
Primary: Pectoralis major, triceps brachii, deltoids
Secondary: Hip flexors (iliacus, psoas), quadriceps (rectus femoris, vastus lateralis, vastus medialis, vastus intermedius), rectus abdominis, external oblique, internal oblique, multifidus
Exercise Notes The crocodile crawl is a highly challenging calisthenic movement that requires proper synchronization of the upper body, core, and lower body. Stay low to the ground. Rotate across the spine and hips to allow the hips to flex forward sufficiently while crawling. This exercise requires tremendous upper-body endurance, core stability, and hip mobility.
Post a Comment