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02 OTTOBRE - Benessere / Fitness

Come “fregare” il metabolismo: tutto quello che c’è da sapere e 7 regole d’oro

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Accelerare il metabolismo con gli esercizi giusti. Prendiamo spunto dalla Guru del Fitness Kayla Itsines!

Per dimagrire e mantenere un fisico asciutto e tonico, è necessario partire dal metabolismo e da ciò che regola la sua velocità.

Il metabolismo è un insieme di processi che permettono di ricavare, dagli alimenti che assumiamo, l’energia necessaria per le richieste del corpo e svolgere tutte le azioni che consentono di vivere e praticare diverse attività, dalle più banali, come respirare, alle più complesse, come la corsa e il movimento in generale.

Per dare una sferzata al metabolismo e accelerarlo, bisogna cercare di aumentare le attività del corpo, facendo sport e muovendosi di più, al fine di incrementare il dispendio energetico.

Il modo migliore per accelerare il metabolismo è associare due diversi di tipi di attività: muscolare e aerobica. Sono sufficienti 40 minuti al giorno per regolare i meccanismi del nostro corpo e mantenerli attivi nel tempo!

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PULL-UP PROGRESSION⁣ Ladies, do you struggle with pull-ups? They can be hard to master, especially without practice. These pull-up progression exercises will help build your strength and improve your form so you can eventually progress to a more advanced pull-up. I have listed the variations below in order from beginner to advanced. Start by including the beginner variations into your upper-body sessions and slowly work your way up to the more advanced variations. I have put some recommended times and reps below for each exercise. Aim to reach these and complete 2-3 sets each session. 💪⁣ ⁣ Last year I set myself a goal to complete 15 pull-ups in a row with no rest breaks. I achieved this goal by following these pull-up progression techniques and adding them to my training sessions.⁣ ⁣ ✅Hang – 30 sec⁣ ✅Concentric Hang – 30 sec⁣ ✅Negative Pull-Up – 12 reps⁣ ✅Scapular Pull-Up – 12 reps⁣ ✅Pull-Up – 12 reps⁣ ✅Towel Pull-Up – 12 reps⁣ ✅Weighted Pull-Up (I'm using a 10kg kettlebell) – 12 reps⁣ ⁣ #BBGcommunity, I’m SO excited to see your progress! Tag me in the comments below if you give these a try. ⁣ ⁣ www.kaylaitsines.com/BBGathome⁣ ⁣ #BBG #pullupprogression #pullups #workoutvideos

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L’attività muscolare, è quella che prevede esercizi di tonificazione ad alta intensità. È possibile svolgerli nella sala attrezzi di una qualsiasi palestra, oppure, a casa, sfruttando il peso del proprio corpo attraverso esercizi mirati.

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What is HICT? 👇 HICT stands for High Intensity Circuit Training. It involves a combination of both cardiovascular and resistance training exercises. While it sounds similar to HIIT (high intensity interval training), there’s one big difference. HIIT uses extreme intensity followed by periods of rest, while HICT is more continuous. 💪 ⠀⠀⠀⠀⠀ My BBG Zero Equipment program includes one full-body workout (which is a HICT session) per week, and I LOVE it! It gets your heart rate up and will make you SWEAT! 💧 ⠀⠀⠀⠀⠀ Here’s a Full Body HICT workout that you can do right now with ZERO EQUIPMENT! Try to rest as little as possible in between each exercise, and each round. If you're new to HICT you can take short rest breaks and eventually work your way up to no rest. You got this! ⠀⠀⠀⠀⠀ ✅Pop Squat – 30 sec ✅Reverse Lunge & Knee-Up – 60 sec (30 per side) ✅X Push-Up – 30 sec ✅Plank Rotation – 30 sec ✅Kneel to Squat – 30 sec ✅Shoulder Tap & Rocking Chair – 30 sec ⠀⠀⠀⠀⠀ Complete 3 laps! 🙌 ⠀⠀⠀⠀⠀ #BBGcommunity, what do you think of the HICT sessions in my new program? ⠀⠀⠀⠀⠀ www.kaylaitsines.com/BBGZeroEquipment ⠀⠀⠀⠀⠀ #BBG #BBGathome #SWEATathome #BBGZeroEquipment #HICT #fullbodyworkout

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L’aumento del tono muscolare aiuta a bruciare più calorie durante e dopo l’attività fisica, poiché il metabolismo aumenta sotto sforzo e rimane elevato fino a 12 ore dopo una prestazione prolungata.

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When I was little I LOVED jump rope! I would practice for hours and hours with an old leather jump rope that my uncle used for his boxing training. His rope broke a few years ago and I'd been searching for one like his ever since. A few months ago I finally found one EXACTLY the same! ⁣ ⁣ I plan to pass this rope onto Arna once she’s old enough to use it. A lot of women will hand down jewellery, but I’ll be handing down a leather jump rope. 🤣⁣ ⁣ Ladies, 👉here is a fun 7-day jump rope challenge for you and your friends to try!⁣ ⁣ ✅Day 1: 100 Jumps⁣ ✅Day 2: 200 Jumps⁣ ✅Day 3: 300 Jumps⁣ ✅Day 4: 400 Jumps⁣ ✅Day 5: 500 Jumps⁣ ✅Day 6: 600 Jumps⁣ ✅Day 7: 700 Jumps⁣ ⁣ Tag a friend to do this challenge with. 💪⁣ ⁣ www.kaylaitsines.com/BBGZeroEquipment⁣ ⁣ #BBG #BBGathome #SWEATathome #jumprope #skipping #skippingrope

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L’attività aerobica è quella che fa lavorare il cuore e il sangue ed è fondamentale da associare a quella muscolare. È, probabilmente, la parte “più divertente” che consente di diversificare l’allenamento: Carfi o fitness, corsa, zumba, nuoto e chi più ne ha più ne metta! Scegliete quella che più vi piace e concedetegli almeno 20 minuti al giorno.

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One of the MOST exciting things about my new #BBGZeroEquipment program is that you can now do my bootcamp-style workouts with the @SWEAT app! ⁣ ⁣ When I first started out as a personal trainer more than 10 years ago, I used to run bootcamps with my clients in local parks. At first, I would train with about 30 women, then before long 50 women showed up, then 100 and then before I knew it, thousands of women wanted to train with us (check out this video to get an idea of what they are like). It was an amazing feeling knowing these women were coming together and doing something for themselves, to feel stronger and more confident. They felt EMPOWERED through fitness.⁣ ⁣ My bootcamp workouts have always required ZERO EQUIPMENT, and only the space of your mat to do the exercises. Anyone who has attended one of them will know they are definitely challenging, and these workouts really prove you don’t need much space OR any equipment to train hard. 🙌 That’s why I’m so excited to include these workouts in my new program!⁣ ⁣ My bootcamps are a really positive and empowering space, and have the most INCREDIBLE atmosphere. The best thing about them is being able to connect with you ladies! While we can’t travel at the moment, this weekend has proved we can still stay connected through fitness and work out TOGETHER. 💪 I’m so proud of all of the ladies who are joining me and doing the week 1 #BBGZeroEquipment bootcamp workout this weekend! If you want to work out with the entire #BBGcommunity, head to my Facebook to find out more. ⁣ ⁣ If you are doing the bootcamp workout with me this weekend, comment below and tell me where you’re from! 👇⁣ ⁣ #BBGcommunity, if you haven't tried my new program yet, click the link in my bio and update or download the @SWEAT app. You can do a #BBGZeroEquipment workout TODAY.⁣ ⁣ kaylaitsines.com/BBGZeroEquipment⁣ ⁣ #BBGatHome #SWEATatHome

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Per ottenere dei risultati è necessario mettere in atto strategie mirate e vincenti. Solo così è possibile “fregare” il metabolismo e ottenere la forma fisica desiderata!

Le 7 strategie vincenti per essere in forma

1. aumentare le ripetizioni e cambiare i pesi per sforzare il metabolismo e aiutarlo a bruciare il massimo delle calorie possibili
2. variare l’orario dell’attività fisica aiuta a non abituare l’organismo all’allenamento.
3. variare l’allenamento aiuta a spronare il metabolismo.
4. inserire esercizi cardio consente di dimagrire rafforzando il cuore e aiutando la circolazione (addio cellulite!)
5. mantenere costante il ritmo dell’esercizio fisico ed evitare pause troppo lunghe durante le attività aerobiche.
6. bere tanta acqua e rispettare una “dieta” varia ed equilibrata a basso apporto di zuccheri massimizza l’efficacia degli allenamenti, garantendo risultati anche nel medio/breve periodo.
7. rispettare il giorno di riposo permette al corpo di recuperare, ricostruendo le cellule muscolari che si sono rotte dopo l’attività fisica e mantenendo alti i livelli di dispendio calorico.

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This is the kind of meal I would LOVE to share with my family. When we eat together, we like to have lots of different dishes that we share in a "mezze" style, so you get to try a bit of everything. The kind of platters with some meat, vegetables, pita and a dip are the BEST and they make it easy to keep your meal balanced. If you are vegetarian, you could replace the meat with another protein source, like falafels! ⁣ ⁣ I am lucky where I live in Australia that I am now able to see my family, so we are really loving having our family dinners each night. Even though I don't live with my parents or my sister, we still eat dinner together most nights. So many people have said that it's weird that we see each other every day but it's what we've always done and I wouldn't have it any other way!!⁣ ⁣ #BBGcommunity, where are you ladies from? Are you able to see your families where you live?⁣ ⁣ Photo credit: @foodmymuse⁣ ⁣ #BBGathome #SWEATathome

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