Exercises

5 cross-training movements to strengthen

5 mouvements de cross-training pour se raffermir

Doing abs and doing small strides is good, but working the whole body is better! Fabrice, LESMILLS sports coach entrusts us with 5 easy movements to firm up and strengthen the overall structure of the body, according to the cross-training training method.

We would all like to lead healthier lives and be able to maintain our bodies on a regular basis. However, it is not always easy to find a time to carry out a sporting activity when you already have enough things to manage on a daily basis. But against all odds, it is not necessary to sweat for two hours to maintain your body and stay in shape! For all women who do not have the luxury of practicing sport in a club or putting on their sneakers for a short jog, it is quite possible to get firmer by doing a few simple exercises without moving from home, even when you don’t have fitness equipment.

This is what Fabrice, sports coach told us during the Bootcamp® Pompadour 2015 in Vittel, who gave us five tips accessible to all to build muscle and thus firm up the whole body. Because if we generally target our exercises according to the small faults that bother us (a small belly, thighs that lack firmness …), do working the whole body is essential for a solid structure and good support which allows movements to be carried out in complete safety.

This postulate is notably associated with the practice of cross-training, a training method based on the alliance of multiple disciplines in order to improve the overall performance or to compensate for deficiencies that would have been generated by working the muscles in an unbalanced way (only the lower part of the body when we practice running for example).

Due to 10 to 30 minutes of activity two to three times a week and thanks to the EMOM method ((every minute on the minute) popular in cross-fit, set the number of repetitions that suit you and perform the movements every minute over a range of 8 to 10 minutes. “Don’t try to do lots of rehearsals right away. When you start, 3 or 4 repetitions are enough. We must first favor a good technique before embarking on a larger number of rep ‘“, advises the coach.

Squats allow all the lower muscles to work. With a simple chair, try to sit down by pushing your glutes down and back, stopping slightly below the knee line. Be sure to keep your back and chest straight.
Still on a squats movement, work back to the wall with your hands above your head, to avoid leaning your chest forward. At first, it is possible to deviate slightly from the wall for convenience. Go down along the wall by pushing the legs to the sides, while keeping a good knee opening. As you go, try sticking your heels to the wall for better squats.

© Vadym Drobot

Simply position yourself on the edge of the bed, hands under your buttocks. Be sure to keep your elbows tight, your chest open and descend along the bed, covering the whole body and the glutes. If you wish, evolve the movement by raising the feet on a chair. “The higher the feet, the greater the pressure on the shoulders and triceps, and the more the back of the arms are firmed.

© Jane Doe – Fotolia

Push-ups are a great basic exercise for the chest, although many of us abhor them. For ease, start with your knees on the floor and always keep your shoulders in front of your fingers to avoid tendonitis. When this movement has no secrets for you, put your chest and hips on the floor and push on your arms to go back up to the plank position. Lean your abs to avoid straining your back.

© Mojzes Igor

The lifting movements are ideal for strengthening the posterior chain. With a kettlebell or a simple pack of water placed between the feet, do a deadlift by finishing with a contraction of the glutes.

To strengthen the shoulders but also the rear chain, use an object such as a water pack and lift it above the head. “Unless you do a hyper extension, there is no risk of injury because it is a functional movement. You still have to be careful to contract the abdominals and tuck in the ribs during the movement“, specifies Fabrice.

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