Swimsuit test: 3 do-it-yourself exercises to get back in shape immediately
The swimsuit test is approaching, like summer, and to get back in shape in time, the advice is always to combine exercises with a balanced diet. As for training, the starting point, especially if you have more time and you are looking for a complete program, is to do specific exercises for each critical part of the body, particularly exposed on the beach during the summer. If your main problem is the stomach, you can perform exercises for the abdominals, to achieve an enviable flat stomach .
If, on the other hand, you want to focus on your thighs to slim them, you have a wide choice of traditional sports such as swimming or jogging and exercises to do at home, such as wall squats or lunges. In the case of any type of exercise, however, we recommend that you follow a balanced diet, so as not to make your sporting efforts in vain. The super metabolism diet, for example, is designed to lose weight quickly, by eating foods that speed up your metabolism and help you burn fat.
Another critical point at the time of the costume test are the buttocks. If you feel particularly insecure on this part of the body, before proceeding with the 3 do-it-yourself exercises with an immediate effect, we recommend the exercises indicated to firm the buttocks in a short time. In general, if you need a complete program instead and fast, which involves all parts of the body to be slimmed and firmed, we recommend HIIT, High Intensity Interval Training based on alternating between intensive training and less intense exercises in the intervals.
Swimsuit test: exercises and diet to follow
To pass the costume test there are many different exercise programs and theories, but they all converge on two points: eating healthy and exercising. It is also the basis of the program of trainer Kayla Itsines, from Australia, who offers a 12-week program. Kayla's important contribution, however, is on the way she sees the costume fitting: you have to feel comfortable in your body, that's all. Eliminate the concepts of "thin" and "fat", and focus on being fit and healthy. Find out all in this video!
Do it yourself exercises: which ones and how many to do?
In addition to taking care of the individual parts of the body with targeted exercises, you may find yourself in the situation of wanting to lose some pounds and consequently firm up and get toned. In this case the routes are different depending on the number of kilos you want to dispose of. If you have to lose 2 to 5 kilos, in addition to paying attention to your diet, you will need to do aerobic exercises combined with exercises to tone up. If you want to lose more than 5 kilos, you should do aerobic exercises with a targeted diet, designed by a dietician or nutritionist . The lucky ones who need to drop only 1 or 2 kilos, and therefore need little time to get back in shape, can perform one of the 3 exercises below, at least twice a week. For those who need to lose more kilos. , the number of workouts per week increases. If you need to lose 2 to 5 kilos, choose one of the 3 exercises below and do it 3 or 4 times a week. You can also alternate these exercises, as they are all aerobic, varying also and avoiding getting bored. If you have to lose more than 5 kilos, you have to do one of these exercises, or alternate between them, 4 times a week. It seems like a very hard program, but once you start and see the first results you will feel encouraged to continue, not to mention that you will immediately feel better about your body!
Let's see the 3 aerobic exercises to perform. You can choose just one, or alternate them if you prefer. Remember that toning exercises should also be performed, along with those described below.
1. Lose weight with the bicycle
If cycling is your passion, here is a workout that can be done entirely on the saddle: bicycle, exercise bike, spin bike, it doesn't matter, as long as it is on two wheels. Here are the training to be done and the minutes to devote to each exercise, with heart rate monitor in hand.
15 min. of warming up bringing the heart rate to 65%
5 min. uphill (in the case of an exercise bike or spin-bike increase the resistance) with heart rate at 70%
2 min. ½ recovery (if you use the bike outdoors you can go down from where you climbed)
5 min. lowland, bringing the frequency to 75%
2 min. ½ of recovery
5 min. of ascent bringing the frequency to "80%
2 min. ½ of recovery
5 min. in the plains bringing the frequency to "80%
15 min. to cool down by bringing the frequency to 60%
A little stretching to finish
As you progress through the weeks, you will be able to gradually increase your aerobic work out.
2. Get rid of the extra pounds with running
For those who love to run here is the right workout:
10 min. of heating bringing the frequency to 65%
4 min. increasing the running speed, brings the frequency to 70%
2 min.½ recovery (65% frequency)
4 min. increasing the running speed, brings the frequency to 77%
2 min ½ recovery (65% frequency)
4 min. increasing the speed of the stroke, with a frequency of 80%
2 min ½ recovery (65% frequency)
1 min. fast-fast running (frequency 85%)
2 min ½ recovery (65% frequency)
1 min. fast-fast running (frequency 85%)
2 min.½ recovery (65% frequency)
1 minute fast-fast run (frequency 85%)
2 min. Recovery ½ (frequency 65%)
1 min. fast-fast running (frequency 85%)
15 min. to cool down with a frequency of 60%
A little stretching to finish
Alternatively, it can also be done while walking by taking advantage of the greater speed and greater amplitude of the step.
3. How to lose weight by jumping rope
Skipping is often underestimated, but it is a great aerobic workout. Here are the right exercises to do with the rope:
10 mi. of warming up bringing the heart rate to 65%
4 min. increasing the speed of the jump, with frequency at 70%
2 min ½ recovery (65% frequency)
4 min. increasing the speed of the jump, with frequency at 77%
2 min ½ recovery (65% frequency)
4 min. increasing the speed of the jump, with a frequency of 80%
2 min ½ recovery (65% frequency)
1 min. fast-fast jump (frequency 85%)
2 min ½ recovery (65% frequency)
1 min. fast-fast jump (frequency 85%)
2 min ½ recovery (65% frequency)
1 min. fast-fast jump (frequency 85%)
2 min.½ recovery (65% frequency)
1 min. fast-fast jump (frequency 85%)
15 min. to cool down with a frequency of 60%
A little stretching to finish
As we said, in addition to the exercises, to successfully pass the costume test you also need a diet, or in any case a "balanced diet. You can start by discovering which are the ideal foods to deflate the belly and be in better shape ...
