Planks and squats, two easy exercises that speed up metabolism from 50

When you were in your 20s it seemed like you could eat anything and nothing made you fatten, but over the years just the opposite happens. This is because our metabolism slows down, which we try to avoid at all costs by changing our life habits or doing certain exercises. This is what we are going to focus on today, on two of the most easy and affordable for anyone you can make in your house and with which you will be able to speed up your metabolism to burn more calories and consequently lose weight: planks and squats.

plates

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The typical ones long ago ABS to have a flat and strong stomach were unseated by the plates. It is a very affordable exercise for all kinds of people because it only involves the body weight and you can adapt it to your physical form and expand the weather employed as you get stronger.

To make a classic iron correctly, you should place your forearms on the floor parallel to each other. Put your body in position table, just like a push-up, and activates your core, glutes, and legs. Keep your legs and upper body in straight line, with your head slightly tilted as an extension of your spine. Hold in this position for a weather which should grow as it becomes easier for you to endure.

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If you have controlled the classic iron, you can try with other types:

– High griddle: It is exactly the same as the classic one, but resting the palms of the hands on the ground with the fingers separated and outwards.

– Side Plank: With one hand on the ground and the other close to your body, raise your body until only one arm and feet are on the ground. The arm that is resting on the ground should be completely flexed. The feet will have to be together and the legs hold straight, trying not to let their weight fall down due to lack of strength in the trunk.

– Inverted plank: Sit on the floor with your legs together and lean back forming an angle of 45º between the floor and the trunk, resting your hands on the floor with your arms perpendicular to the floor. Next, turn your hands outward until your fingers face your feet. Push your chest out and lift your pelvis up, lifting your body off the ground and contracting your glutes to form a straight line with your body.

squats

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The squats they work the lower part of the body and can be done using just one’s own body weight or using specific materials such as weights or bars. It mainly focuses on thighs (quadriceps and hamstrings) and buttocksbut also works the strength and stability of the core.

To do them correctly, you must stand up, facing forward with your head up, and feet with a maximum opening of the distance between the shoulders. Throw the pelvis backwards while the weight of the body falls on the feet and you go down backward, not down. Bring your arms forward while you bend your knees, which should always remain on feetnot inside.

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As with the iron, there are also various types of squats:

– Single leg squat: It is the same as the classic one, but only with one leg on the ground and the other left in the air, stretched out or resting on the opposite thigh. You must descend slowly and looking at a fixed point to maintain balance.

– Jump squat: Place your arms bent and the palms of your hands on the back of your neck, with your elbows wide open. Lower yourself gently and in a controlled manner until you form a right angle, but instead of going up in the same way, jump with your legs slightly apart.

– Squat with weights: Start from a standing position in which you hold the weights with your arms stretched out and close to your body and, when going down, keep your arms straight, without letting the weight touch the ground.

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