The new Zara Home deco collection that will be a hit this spring with its timeless minimalist style (and that we will see a lot on influencers’ house tours).

Monday, March 20, 2023, 09:13

March 20 officially begins
spring, and the trends of the new season also take over our home. Seasonal colours, textures and patterns, with pastel tones and flowers as protagonists, flood everything. But Zara Home launches an ordeal and proposes
a timeless and minimalist style to dress our house before the arrival of summer.

new Zara Home collection It is called Minimal, an authentic statement of deco intentions that is committed to timeless designs that are combined with elegance and naturalness in architectural spaces that open up visually and make all spaces, from the bedroom to the living room, through the dining room or kitchen, seem much bigger.

Our favorites from Zara Home’s new SS23 deco collection

neutral colors (white, beige, earth, green) are combined with natural materials such as linen or organic cotton and combine perfectly with wooden furniture with a reinvented classic air and ceramic decorations that seem taken from another era.

The result,
cozy and lively homes ready to enjoy spring in all its splendor in style.

Zara Home furniture and living room decorations.

A minimalist design living room

The key to this impressive Zara Home salon is, without a doubt, the
sofa from the capsule collection by Vincent can Duysen, a piece that combines European linen, buclé and cotton in a natural color that, yes, costs more than 4,000 euros and the matching chaise longue armchair (2,600 euros). Both pieces could be found in the imposing Casa Manuela by Paula Ordovás or in the new home of María Pombo and Pablo Castellanos.

Hall of the new editorial deco of Zara Home.

ornaments They put the icing on the cake for a decoration with a minimalist and timeless style: the dark metal vases (from 29.99 euros); wool and linen textiles (from 29.99 euros); the jute rug (from 199 euros) or the ash and seagrass bench (99 euros).

Spring bedroom from Zara Home

Few combinations with more guaranteed success than white (or beige) with natural wood. perfect to create
clean and bright spaces that look bigger and invite you to relax, we think it is a perfect option to dress our
bedrooms now that the good weather arrives.

Zara Home’s cotton and linen quilts start at 59.99 euros; the cushions, between 15.99 and 39.99 and the jute rug, 199 euros. The retro ash and seagrass chair with armrests costs 199 euros.

The spring kitchen and dining room, according to Zara Home

The kitchen and dining room are conceived as meeting spaces and the rustic chic aesthetic with
a timeless and classic touch take over the proposals of the new Zara Home spring collection.

The washed linen tablecloths (plain or with a striped pattern) dress tables that invite a long chat and the stoneware tableware transports us to another time and another place (from 7.99 euros per piece). The earthenware vases are available from 12.99 euros, depending on the size, and we can’t resist the vintage-style chairs that look like they came from grandma’s house but are more current than ever (199 euros each).

Leg curl: how to start with a perfect exercise to tone glutes and calves

Tamara Villa

leg curls is an isolation exercise that targets the back of the leg. It can be performed in a variety of positions and is a great addition to most lower body strength training exercises. you will have some
scandalous buttocks and calves.

At work
hamstrings are involved (biceps femoris, semitendinosus, and semimembranosus) and calf muscles (gastrocnemius and soleus muscles). When you put your feet back down,
the buttocks are also activated (buttock muscles), thighs (quadriceps) and the front of the shins (tibialis anterior). A job of the highest level, do not doubt it.

How to do leg curls well

Actually, it is a very simple exercise. The first thing is to lie face down on the
curl machine stretching the legs completely. The roller pad should rest just above your heels, a few inches above your calves. Grasp the stand handles on each side of the machine.

Exhale and bend the knees, pulling the ankles as close to the buttocks as possible. Keep the
hips firmly seated on the bench and then remain in that position for a moment. Finally, inhale as you return your feet to the starting position in a slow, controlled movement.

Woman training/PEXELS

You can use your toes to help target your hamstrings or calves throughout the movement. Dorsiflex the toes (curling them in toward the shin)
engages the hamstringswhile performing a plantar flexion isolates the calf muscles.

Benefits of leg curls

Strong and flexible hamstrings are essential for
strength, balance and endurance in general. Research has also linked hamstring strength to better athletic performance, particularly training and sprint-based movements.

But working the hamstrings isn’t just beneficial in the gym. Conditioning these muscles can also help you
avoid injuries in daily activities that involve the use of the lower body. This includes everyday things like playing with the kids, completing chores, doing yard work, and more. Strength and flexibility in this muscle group will also help as your body ages, especially if you are prone to knee problems, joint pain, or back pain.

Woman training in gym/PEXELS

Common mistakes

It is necessary to develop the
proper technique to get all the benefits of the leg curl. For example, if the padded lever is too high for the calves, this can put pressure on the Achilles tendon and reduce range of motion. The first time you try it, it is advisable to have a trainer or fitness instructor show you the correct position and help you adjust the pad.

To correctly execute a leg curl,
always start with a lighter weight. It’s not good to force your body to overcompensate by lifting your hips and flexing your lower back. This fails to isolate the calves and hamstrings and can cause back injuries.

Select a weight that allows you to do
8 to 12 repetitions with reasonable effort and good technique. If you want to build muscle mass, gradually increase the amount of weight as you get stronger. Keep in mind, however, that if your goal is to increase power and performance, overloading the weights is not a good idea.

As always, the best is
talk to your doctor before beginning a weight training program. If you work with a physical therapist or trainer, consult with them for guidance on using the leg curl machine and when you’re ready to gain weight.

Easy exercises to work your abs and reduce your waist in 20 minutes

Sara Flamenco

We would all like to have
flat stomach and the
toned abs with little effort, but miracles do not exist. To achieve this, you must combine the
exercise diary with a
feeding balanced, but sometimes these small renouncements are very difficult for us. We suggest you start
little by little to overcome laziness and achieve results, although more modest, enough to encourage you to introduce the
sport in your life.

For this reason we love
sports routines of a few minutes that we find in our favorite fit accounts. We have found one for which you only need
20 minutes and that, by introducing a pilates ball in its execution, it can be fun for you to do it

are just
five exercises that you must do consecutively without rest between them and repeat the series until
three times with two minutes rest between sets. If you establish it as a routine, you will see how little by little you are noticing
results. Take a look at the video and then we will explain the exercises
Step by Step:

High plank bringing the knees to the chest

Get in position to
high plankwith the palms of the hands on the ground and the feet resting on the
pilates ball. It is important that you keep your back straight throughout the exercise as you bring your knees to your chest, dragging the softball with you. Makes
25 repetitions.

ball crunch

Lie face up on the
pilates ball cWith the soles of the feet on the ground and the knees bent at a 90 degree angle. Place your hands behind your neck and bring your chin to your chest, doing all the work with your
abdomen, without helping your hands so that the cervicals do not suffer. Makes
25 repetitions.

High griddle

Get in position to
High griddle classical with feet resting on the
pilates ball. This posture is achieved with the palms of the hands on the ground, the arms fully extended and the body forming a straight line, from the neck to the ankles. Hold the pose for
one minute.

leg raise

Lie on your back with your hands under your sacrum and your
pilates ball firmly held between your ankles. Next, she brings her legs to her chest without bending them and lowers herself back down to the floor without actually touching him. Makes
25 repetitions.

knee raise

lie down
face up With the knees bent at a 90 degree angle, the
pilates ball resting on your legs and arms stretched above your head. Carry
knees to chest while you raise your arms straight up to catch the ball and return to the starting position carrying the ball between your hands. Repeat the movement to return the ball to your legs. Makes
25 repetitions.

jousfitthe same fitness guru who brought us this abs routine has the best
trick so that you can take advantage of your exercises 100%. And which one is it? Nothing more and nothing less than to do the
slow reps and focusing on focusing the force on your

It may look like a
nuisancebut as you can see in the video, if you do the exercise
quickly to finish before, not only can you hurt yourself, but you also end up making force with
other muscle groups and you don’t get the result you want.

The exercises you should do if you want to lose weight after 50, according to Harvard

Sara Flamenco

One of the
goals repeated by the majority of people when starting to do
sport is weight loss. But as you get older, we find it more and more
difficult achieve it and the sports activities that we can undertake are reduced (although if you know how to do it, you can practice different sports, such as
run either
strength training).

Pursuing this goal,
Dr. I-Min Leeprofessor in the department of epidemiology of the School of Health of
harvardhas conducted a study to discover the
five exercise modalities that have the most benefits on health and the prevention of chronic diseases, eliminating the
excess body fat.

Their conclusions boil down to five ways to exercise that have wide-ranging benefits: They help
lose weightimprove the
balance and the range of
motionstrengthen the
bonesprotect the
jointsprevent problems of control of the
bladder and even the loss of

So, regardless of the
age that you have or your
physical conditionthese five activities will help you stay in shape and reduce the risk of
diseases without applying too much stress to your body, so it will be more difficult
injure you:

Swimming is one of the most effective exercises to lose weight, according to Harvard. /

Photo by Wesley Davi on Pexels

Swimming to improve endurance

Swim It is a great option to improve our ability
cardiorespiratory stimulating a large number of muscles while increasing the
pulsations. Other interesting options are
water aerobics, as they help burn calories and tone you up.

All these benefits are achieved without a
excess tension on our joints, a problem that other exercises with more
impact like running. The
buoyancy of water supports the body and eliminates tension: «Swimming is good for people with
arthritis because it supports less weight, ”explains the expert.

walk to be active

Walking helps keep fit, improves levels of
cholesterolstrengthens the
bonescontrol the
blood pressure, improve the state of
cheer up and reduces the risk of a number of
chronic diseases. You may think that running is better than walking and, although it is true that it helps to burn more
caloriesDepending on your age and your physical condition, it would not be the most appropriate.

You can start walking for
about 10 to 15 minutes at a high intensity and, over time, walk faster and faster, until you can walk
30 to 60 minutes at least 5 days a week.

Furthermore, a study conducted by
Jack McNamaraprofessor of clinical exercise physiology at the University of East London, says that
walk towards back burns more calories because the heart pumps faster and you activate the
metabolism in less time.

Tai chi is one of the most effective exercises to lose weight, according to Harvard. /

Photo by Mojtaba Mosayebzadeh on Unsplash

Tai chi for a healthy mind in a healthy body

chinese martial art that combines movement and relaxation is good for both the body and the mind. Tai chi is made up of a series of graceful movements linked together in a
smooth and flowing. “It’s particularly good for older people because the
balance is an important component of fitness and balance is something we lose as we
we get oldsays Dr. Lee.

Strength training, the fundamental pillar

strength training is
fundamental for physical health and body composition. Although the training of
endurance has occupied most of the studies on health, the force has spent many years making its way and demonstrating that it is equal to or more important than the
aerobic exercises.

at the time of
lose weight we need to stimulate our muscles to retain the greatest amount of
muscle mass. “The more muscle you have, the more
calories you’ll burn, so it’s easier to maintain your weight,” says Dr. Lee.

Kegel exercises

Dr. Lee has researched women’s specific health, which is why she emphasizes
Kegels to strengthen and
the pelvic floor. This body area, which is also very important in men, prevents
loss of urine in women and improves their sexual function, especially after being mothers and at an advanced age.

To do a
kegel exercise correctly, squeeze the muscles you would use to keep from urinating or passing gas. Keep the
contraction for two or three seconds and then release it. Be sure to completely relax your
pelvic floor muscles after contraction. Do four to five sets of
10 repetitions up to date.

Chair calf raise, the easy exercise that stylizes the legs and reduces the calves from 50

Tamara Villa

calves they are one of the most challenging and often neglected muscles in the human body. This is probably due to the unfair popular opinion that the calf muscles are not as important as other muscle groups. But don’t hesitate:
They are important both physically and aesthetically.. And the chair calf raise is one of the few exercises that actually helps “build” calves.

It’s about a
isolation exercise which is specifically designed to work the calves. It is a work for beginners that you can develop at home while watching television or at work. Many times you will not even realize that you are doing the exercise because it is so simple (and effective).

Benefits of the chair calf raise

It is an exercise in
heel lift performed while sitting comfortably in a chair. It is lower intensity than his standing variation and requires less balance, stability, and engagement of the upper body muscles. Unlike many other exercises that require a certain level of strength and endurance, the seated calf raise can be performed by anyone looking to build calf muscles to improve power and physical appearance.

easy to learn and even easier to perfect, since you strictly follow some repeating rules. And it’s an especially interesting option for people with leg, hip or upper body injuries. In fact, they are encouraged as rehabilitation exercises.

Woman training/PEXELS

The twins are definitely
one of the hardest muscles to develop and more when you reach an age like 50 years. What makes calves notoriously difficult to develop is that they are already quite developed since we spend so much of our lives on our feet. The issue is when you spend too much time sitting down.

The calves of an adult are already 80% fully developed, so it is not surprising that
no amount of leg exercises or running will yield great results in a short time. In order for your calves to grow to their full potential, you will need to constantly train them and provide a muscle pump for maximum fullness.

How to exercise well

The calf raise in is performed using
resistance such as weight plates or dumbbells. This variation is just as effective as the variation using a machine. The dumbbell acts as resistance on the muscles, forcing them to reach and stretch to accommodate the movements of the legs. It is a great exercise to tone and strengthen the calves.

Grab two dumbbells of the same weight and place a step or block in front of your chair or bench. Sit on the edge keeping your back and chest up. Hold a dumbbell in each hand. Rest the ends of each dumbbell on your thighs, near your feet.
don’t go too high because you should feel the dumbbells as you raise your heels.

Woman stretching/PEXELS

Place the balls of your feet on the step and lower the backs of your feet, allowing
the heels fall as far as possible without touching the ground. This is your starting position. Squeeze your calves at the peak of the movement, pausing for a second before slowly lowering your heels back to the starting position. This is a repeat. complete
as many repetitions as you want.

The Calf Raise
can be done at home if you have dumbbells, although the calf raise machines found in most gyms provide a greater opportunity to overload the calves and stimulate growth. While the standing calf raise machine is commonly used, the seated variation can make it easier to isolate the calf muscles.

The chair calf raise may seem harmless, but without proper technique it may
you can suffer a distension. Perfecting the seated calf raise requires attention to proper lifting technique. Use light weights, keep your heel off the ground, don’t slouch, squeeze your calves, and keep reps slow and controlled. You will have legs of ten.

Beautiful (and very cheap) outdoor furniture from IKEA to decorate a small terrace for very little money

Ana Calvo

terraces, balconies, patios and gardens They are the great protagonists of the house when the good weather begins and decoration trends pay more and more attention to these areas. Making the most of every centimeter is key, especially if space is limited. But just as it happens in the bedroom or the kitchen, on the terrace the size does not matter either if we know
choose the furniture well.

And yes, again the offer of outdoor furniture from
IKEA becomes our great ally to create
versatile and functional spaces very well used on the terrace, however small it may be. The secret? Folding chairs and tables, multipurpose furniture and storage solutions that multiply the square meters without reducing comfort.

Pretty and cheap IKEA ideas to decorate a small terrace

IKEA SUNDSÖ table and chairs set.

Folding terrace set in gray

Neutral colors manage to create a harmonious space on this small balcony that opens visually thanks to the use of
floors as a key decorative element and the
folding furniture, which allow us to adapt the space (reduced) to our needs at all times. The SUNDSÖ table costs 50 euros, and the matching chairs, 35 euros. The HYLLIS metal shelf is reduced to 14.99 euros.


Wooden folding terrace set

furniture and hanging decorations are the secret of this small balcony that is so versatile and functional. The vertical elements are used to the maximum and allow us to multiply the useful meters of space. On the one hand, the flower boxes attached to the railing help us to
decorate with plants without removing space on the floor. But the keys are, without a doubt,
the ASKHOLMEN table (29 euros), which folds against the wall when not in use but, when open, allows you to create an outdoor dining area for two people. The matching chairs (35 euros) also fold.

IKEA white folding set

again a
folding outdoor table and chairs set They are key when it comes to making the most of a small balcony that adapts in a very simple and cheap way to our needs and lifestyle. In this case, we used the extremely cheap FEJAN set (15.49 euros for the chairs, and 19 euros for the table) and the result is perfect.

A chill terrace in the city

We see this terrace and we only think of a good book, a sunbathing session, a wine at sunset or a delicious coffee when you just woke up. With
small minimalist piecesbut very functional, we achieve a comfortable and stylish relaxation space: the TVETÖ umbrella costs 24.99 euros and the HAVSTEN armchair costs 250 euros.

The cheapest (and sold) terrace table at IKEA

TÄRNÖ set it is probably one of the most famous outdoor pieces from IKEA. If you have a small terrace, we are sure that at some point you have had it in your house. The reason? In addition to its timeless design, it is comfortable, takes up very little space and is foldable. In addition, it is very cheap: the table costs 21 euros and, if you want the entire set with two matching chairs, 54 euros for the three pieces.

Sled push: the most complete exercise to burn calories, tone glutes and strengthen the lower body

Tamara Villa

Have you heard of the
sled push? This is a fantastic exercise for general conditioning, developing strength, improving speed and acceleration, and
calorie burning. You will have perfect buttocks
toned and you will develop all your t
ren inferior to conscience.

Whether you include it at the end of your leg workout or make it part of a full-body circuit, adding the sled push to your routine
will challenge your body to achieve
best results. Because it is a complete exercise of strength, power and speed for the whole body with
multiple benefits. They will envy your buttocks!

How to incorporate the sled push into your exercise routine

The technique of the sled push depends on your
abilitylevel of
physical condition and
goals of exercise. If you are a beginner, it is safer to start on a
high grip position more upright, hands higher on the sled. This places her body in a
angle of approximately 45 degreeswhich is easier and safer for the lower back.

if you have a
more advanced level and you are in good physical shape, you can fall into a
lower grip positionwhich would place your body in a
90 degree angle. Remember that you should only try this position once you are used to the basic version of the exercise.

full body workout

When performed correctly, the sled push will work the
muscles of the
upper and lower body. More specifically, this exercise will engage the quadriceps, glutes, calves, hamstrings, abs, hip flexors, chest, triceps, and back. all these muscles
will activate either you add weight to the sled or you don’t.

Woman with toned body/PEXELS

burn calories

If you’ve never used a weighted sled before, get ready for a workout that will make you
heart pounding and
Burn calories. Whether you incorporate the sled push into a full body circuit or
finish your workout with a few setsyou will trigger the burning of calories from your physical work.

improved speed

Pushing a weighted sled as part of a training program can also
improve speed and it is proven. A 2019 study involving 50 athletes looked at the effectiveness of the weighted and unweighted sled push for speed training. The researchers determined that pushing a sled with
any amount of charge it is better than pushing a sled without restrictions. More specifically, they found that the
heavy loads could produce the
higher earnings in sprint performance over short distances.

general conditioning

Alternating between heavier and lighter sled pushes allows you to
train both the
speed as the
power. Load up the sled with moderate to high resistance and you’ll be able to train both
force as the
cardiovascular resistance and
muscular. To work for speed, lighten the load and push faster. You can also remove the weight and
push the sled at a pace slower for longer. This can help
increase you
endurance and
general physical condition.

Woman in sportswear drinking water/PEXELS

Adaptability to all fitness levels

Sled push fits
all levels of physical condition. If you’re new to the exercise or have just had an injury, don’t use the weight and just push the sled. as you acquire
more strengthadd
weight in small increments. Those with advanced levels of physical fitness can
increase the challenge pushing the sled faster and with more resistance.

Precautions for the sled push

One of the main benefits of the sled push is that you can
fit the exercise for
for all levels of physical condition. By changing your grip and weight, you can turn a sport-specific power move into a
general physical exercise. But there are some tips and tricks to keep this
safe and effective movement. Thus, you should use a natural running stance when pushing the sled. keep a
neutral column throughout the movement and do not round your back.

If your core is weak, start with a
light weight (or no weight) and focus on working the
abdominal muscles while doing the knee drive as you push the sled. The extended arm position allows the
full throttle and the
bent arm position it is better to push the maximum weight. And remember to take breaks between sets. Your buttocks and lower body will appreciate the great results.

The training that Elsa Pataky recommends to get a flat stomach and heart attack abs

Sara Flamenco

You know what
Elsa Pataky commitment to lead a healthy life, taking great care of your
feeding and practicing
sport daily. We have spoken to you on other occasions about their way of eating, with
smoothies and
healthy desserts like sweet little treats and their favorite workouts, like
the HIIT or using materials like
the TRX.

So much so, that the actress created an app with her husband to help her subscribers carry the same
Healthy life that they. there they share
recipes and workouts to help us lead healthy and active lives and we love taking a look at your
recommendations to follow in his footsteps.

on the account of
instagram of this app, called
Centerwe have seen a
training to strengthen the
ABS that we have loved. especially for his
High intensity and for the little time you have to spend to complete it.

Be part of the challenge
#HardCOREchallenge and has been the trainer of Centr,
Alexz Parvi, who has created this routine. All these exercises are performed
lying face up on a mat and in a fluid way, linking one exercise to another quickly
without a rest among them.

Is about
six exercises of very easy execution but with a high intensity to maximize the
benefits of training. They do not tell us how many times you should repeat
the Seriebut with
four turns we suppose that it will be enough. Here we explain
how are they made and, if you have any questions, visit
Centro’s Instagram to take a look at the video:

The training recommended by Elsa Pataky to have abs of steel. . /

Photo by Jorge Acre on Pexels.

Jack knife (3 repetitions)

With your back fully supported on the
floorthrow your hands back to catch
impulse and simultaneously raises the arms and legs bringing them towards the
chest helping you from the abdomen.

Scissors (4 repetitions)

Finish the previous exercise in
V position with your legs extended and apart and bring both arms in front of your chest
intertwining hands. below contracting
pelvic floor and corecross the legs the indicated number of repetitions.

V-ups (4 reps)

keeping the
V-positionPlace your palms on the floor behind your back and slightly bend your elbows. Legs should be at
45 degrees off the ground and together and the movement consists of raising the trunk while flexing the knees and bringing them to the chest, returning to the
initial position to complete one repetition.

The bicycle crunch is part of the abdominal training recommended by Elsa Pataky. /

Photo by Anna Shvets on Pexels

Russian twists (4 repetitions)

Once again, this exercise begins with the
V-positionlegs bent and lower back straight, making the muscles work.
core muscles of the body. The torso is then turned to one side and to the other.

Pull the chain (1 repetition)

Place the soles of your feet on the floor with your knees bent and your back also supported until
the end of the clavicles. Next, simulating that you are going up helping yourself from
a chainraise the trunk with a straight back and lower it again.

Bicycle Crunch (6 reps)

From the
position in which you remain at the end of the previous exercise (lying down, with your back resting on the floor until
clavicles and the soles of the feet also supported), bring your hands behind your head. Next, she flexes her right knee and
turn the torso toward that direction, until your opposite elbow comes as close as possible to the knee you’re bending. go back to the
initial position and repeat the movement with the other extremities.

Bulgarian squats with weights and straps: this is how you multiply their benefits after 40

Tamara Villa

There are many opinions about the Bulgarian split squat. The reality is that for many specialists it is a better exercise than the barbell back squat and if incorporated into your plan wisely, it can help improve the development of your legs while reducing the risk of injury and muscular imbalances.
Add weights or straps and you will multiply your benefits. Great advice if you are over 40 and want to go to another level.

The Bulgarian squat is a highly effective exercise for the
lower body which is performed with a single leg that focuses on the quadriceps, hamstrings and glutes. You balance on one foot, with your back foot on a bench or box while your back remains more or less straight throughout the movement. You typically hold dumbbells to add weight instead of using a barbell, and there are also several variations you can do to find new kicks.

Ways to improve at the Bulgarian squat: more weight and straps

It doesn’t matter how good your technique is because eventually
you will reach plateaus in compound exercises. But there are several strategies that will help you regain your love for the Bulgarian squats when you feel bored with them and need new challenges to reactivate your training routine, and even more so after the age of 40, when you run the risk of stagnating and/or getting bored. .

There’s a
endless debate about the ideal rep range to build muscle, but there’s little argument that lifting heavier is better for building strength. If you’re doing most of your bulgar squats with lighter weights, the 12-15 rep range, for example, will benefit greatly when moving on to a heavier lift.

Woman doing squats/PEXELS

One of the main reasons people get stuck in their progression in the Bulgarian split squat is
grip weakness. This not only makes the dumbbells more difficult to hold, but the entire exercise feels significantly more difficult. So if you don’t make sure your grip stays level with your legs, your Bulgarian squats will stall.

The Bulgarian squat demands a lot from your hands. Working on improving your grip strength helps, but if you’re pushing for progressive overload, as you should, your grip probably won’t be able to keep up. At some point you will probably need
move to dumbbells heavier than you can grip. This is where straps come in because they allow you to safely hold more weight than you actually can without help.

Other tips that will help you

Believe it or not, the wrong shoes can make the Bulgarian squat significantly more difficult. A
good weight lifting shoe provides a stable surface to help you balance and support heavy loads. This is particularly important with exercises like the deadlift or squat.

Woman doing squats/PEXELS

It should fit your feet perfectly and leave no room for maneuver. You don’t want your feet moving around in your shoes while you work out. You’ll get good traction so
your feet do not slip or move during a lift. Do not underestimate it: good shoes can help improve your performance in the gym and also reduce the risk of injury.

On the other hand, many people cannot do the Bulgarian split squat with proper technique because
lack flexibility and mobility. The most common problems here are tight hip and hamstring muscles, which make it difficult to move through the full range of motion without rounding your back or leaning forward. But you can do a series of simple exercises to help overcome this and make all of your squats, lunges, and deadlifts more comfortable and effective.

You should not come to what is known as
“muscle failure”, that point where you can no longer keep the weight moving and you have to finish the set. You should bring most of your sets to near failure (one or two fewer reps), but you should never reach absolute failure.

Learn to
listen to your body and the signals it emits. Never get to that point where you can’t anymore. They must be demanding exercises, but never strenuous. If you see that it is too difficult for you to finish your workouts, stop and rest for 3 to 4 minutes between each series.

What is microtraining and why it can help you lose weight in a short time

Sara Flamenco

One of the most recurring excuses that we give ourselves for not doing sports is the lack of time. Work, family and day-to-day responsibilities make us relegate this activity to the last of our
prioritiesbut even having little time you can exercise your body and take advantage of all its
benefits (such as with
intermittent training).

In response to these busy lifestyles, a new fitness trend has emerged in recent months, the
microtraining or routine
Burst Training, a training modality that is made up of exercises of
High intensityand that it has multiple benefits for your health (and for the state of your body).

The experts of
Metropolitan Club ensure that among its benefits are the improvement of the system
cardiovascular and improvement of
metabolism basal, the strengthening of the
muscle mass, and an improvement in physical form, reducing the mass
fatin a short time.

In a single microtraining session you can burn
between 250 and 450 calories, taking into account that it will always depend on each person and the intensity. Furthermore, during the period of
recoveryyour energy expenditure will also be high, so if your goal is to lose weight, the
microtraining They can become your great fitness ally.

From the
Metropolitan Club recommend that a microtraining session have a minimum of
15 minutes and a maximum of
30and must combine exercises of
force and
cardiovascular to encourage full body activity. These experts have developed a circuit of
microtraining that you can incorporate into your day to day to meet your fitness goals even when it seems like we are hours away. Aim:

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ROUTINE 1: The first HIIT routine will take you only 5 minutes and consists of only three exercises

– 5 Little Burpees: Starting in a standing position, squat down to put both hands on the ground and jump into a high plank position. Jump back up to put your feet next to your hands and stand up again.

– 10 Jump Lounges: lunges doing a jump in the leg jump.

– 20 Jumping Jacks: stand with your legs together and your arms on either side of your body. Jump by spreading your legs and stretching your arms overhead before returning to the starting position.

perform up to
10 sets of this first routine (always depending on your physical capacity and without exceeding the
5 minutes) to exercise cardiovascular training and activate both lower and upper body and core.

ROUTINE 2: After a few minutes of recovery, you can continue with this routine that consists of:

– 5 Quick Seat: from a standing position, squat down until the hands rest on the floor, from that position extend the legs at the same time in a single movement to sit on the floor and immediately perform the entire movement in reverse until ending in the position initial.

– 10 Jump Squats: Perform a classic squat, but as you rise up, jump with your feet hip-width apart and perform the exercise again.

– 20 Scissor Jacks: From an initial position with legs together and somewhat bent, simultaneously bring one leg forward and the other behind, emulating the movement of running, but barely taking your feet off the ground and without moving. He accompanies with the natural movement of the arms.

There are 3 simple exercises
high intensityd that you can perform in series during
5 minutes to continue your HIIT training.

Microtraining, the option for those who have little time to exercise. /

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ROUTINE 3: After resting for a couple of minutes, you can now put into practice the third HIIT routine that will last 5 more minutes and consists of three other exercises:

– 10 Reverse Burpees: Sitting on the floor, with your legs extended, place your hands at waist level and lift your buttocks off the ground, keeping your chest up and shoulders back. She picks up her legs with her knees in line and jumps vertically before returning to the original position.

– 10 Sumo Scissors: get into a squat position but with your legs a little more open than in the classic version. Lower yourself until your thighs are parallel to the ground, and as you come up, bring one leg forward and one leg back, then reverse.

– 20 Seal Jacks: It is the same as the traditional jumping jack but starting with the arms stretched out in front of the chest and taking them to the sides of the body parallel to the ground (putting the arms in a cross).

These three routines will activate all areas of your body with short exercises but
intense. The most important thing in training is to keep the
intensity of the exercises throughout the routine to get the most out of it, all in an estimated period of
20 minutes.

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In addition, after the training routine, our body maintains a certain
activity level. And it is that this type of exercises increases our
energy consumption not only while we practice it, but that greater energy demand is maintained
after, for several hours. This activity affects our
metabolismkeeping you revved up for more hours throughout the day.

can you really not take out
20 minutes a day to do sports? At first it may feel like a
obligationbut when you see how your body is transforming and that you feel much better after doing it, every day
you will want more. And it is that sport makes you segregate
endorphins, known as the happiness hormones. Sign up for
microtraining and then we’ll see if you can gradually increase the time dedicated to physical exercise. You’ll feel so much better, promise.