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It’s not easy to last hours on stage performing a complicated choreography while you sing. Great artists like Shakira or Jennifer López have to prepare their bodies thoroughly to give it their all at their concerts, which translates into a
amazing body and an enviable cardiorespiratory resistance. Another example of a multidisciplinary artist who executes complex movements to the rhythm of her own music is
Beyonce and we have asked ourselves, how does he do it?
Dancing is, for Beyoncé, the cause and consequence of her enviable physique. Cause, because it’s the reason why she has to
train hard to achieve the best possible physical shape and consequence because, thanks to
dance constantly, your body can not be stronger and more toned, in addition to helping you lose weight.
To dance the way she does, Beyoncé performs a
cardio routine very hard. The singer is fond of
HIIT training, alternating one minute of sprinting followed by two minutes of fast walking until completing the 30 minutes of work. But in addition, the Texan singer includes activities such as boxing in her routine to eliminate excess fat and develop explosiveness and strength.
endurance.
Beyoncé’s five exercises to strengthen her upper body
But it is not only valid with cardiovascular training. It is necessary to have a
strong muscles to follow their complicated dance steps, especially a toned core, which is the central part of our body and the one that provides stability. These are the five exercises with which
Beyonce gets it:
dumbbell bench press
How it’s done: Lie with your back on a bench or raised platform with your feet on the floor and a dumbbell in each hand with your palms facing forward. Pull your shoulder blades down and back to make contact with the bench, keeping your elbows extended with the dumbbells at eye level. Then lower the dumbbells together in a slow and controlled manner to mid-chest and gently lift the dumbbells back up until your arms are fully extended.
How often: 3 series of 10-12 repetitions
Dumbbell Side Fly
How it’s done: Lie on a flat bench with a dumbbell in each hand resting on your upper thighs, palms facing each other. Next, lift the weights up by opening your arms out to the sides of your body in a wide arc until your chest is flat. Return to the starting position, taking special care to perform the movement with your shoulders, not your arms.
How often: 3 series of 10-12 repetitions
Isometric pec squeeze
How it’s done: Place hands together, palm to palm, in front of chest with arms parallel to the floor. Next, he pushes one hand against the other to contract the chest by starting slowly and gradually increasing the tension. You must maintain the tension for a few seconds before relaxing the muscles.
How often: 4 series of 10 seconds
Dumbbell Military Press
How it’s done: Place your feet hip-width apart, holding a dumbbell in each hand at shoulder height, palms facing in. He extends his arms overhead and returns the dumbbells to his shoulders in a controlled manner. It can be done both sitting and standing, but if you are a beginner, it is recommended that you do it sitting so as not to damage the lower back.
How often: 2 series of 10-15 repetitions
Dumbbell Lateral Raises
How it’s done: Place your feet hip-width apart with your arms stretched out on either side of your body, holding a dumbbell in each hand with your palms facing your body. Keeping your elbows slightly bent, raise your arms to shoulder height. Return slowly to the starting position.
How often: 2 series of 8-10 repetitions.
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