The body can be worked in many ways, but broadly speaking, we can divide the forms of training into
two groups
: those that propose to work the body in a segmented way, or those that help to train all the muscles in an integral way.
In a video she made for
Clarín
, trainer Jackie Gleser proposes a special combination of
full body
exercises that has the potential to be used in both ways: as a complement (after working on certain parts of the body) or as a workout in itself.
"This routine complements the work of each muscle group, that is, you can do something more specific to later give rise to something more global, where you can work several muscle groups at the same time, because they compensate each other
in
each movement," says Jackie, who is also a psychologist and usually promotes a way of training the body that contemplates well-being in an integral way.
"I always think of my work from the framework of health and quality of life," says Jackie, who promotes a
holistic view
of the world of fitness.
His comprehensive experience is key when it comes to encouraging his students to concentrate on what they are doing: that they can connect with their body in another way, focusing on the "here and now".
"You can include them at the end of a bodybuilding routine, where you are going to work the body in a segmented way, or you can also use it as a
particular form of training
"
, underline.
Exercises for a full body routine
To put together this routine, the trainer took
basic exercises,
such as the plank or the lunges, but added other variants to form a routine that works the whole body.
What did you take into account when devising them?
"These exercises are based on the
work of the center,
of the core, because it is essential to have it strong for a healthy body. It is fun, because doing these exercises has this share of play and fun, which those that are more segmented do not usually have, more localized. When you have little time, doing a series of these exercises helps you work the whole body," he encourages.
1-Back lunges with rotation
To do this exercise, we start from a firm position, with strong legs and arms raised.
A lunge
is made
,
and once it is stabilized, mark a backward rotation, in which the scapulae should be felt to close.
To return from the lunge, apply force from the heel.
The center must be very active.
It starts from a lunge and rotates with the weight.
Photo Juan Manuel Foglia.
2- Combination plank and back 1
This exercise contains 4 moments.
The first: start from the
plank
position with arms extended.
The knees must remain well extended, and the hands reject the floor.
We start plank with arms outstretched.
Photo Juan Manuel Foglia.
Once in the plank, take the hand that holds the weight back, that would be the second moment.
The hand with the weight goes up.
Photo Juan Manuel Foglia.
Then, bring the opposite knee to the elbow, as a third instance.
Finally, lower the entire body straight, keeping the plank position firm.
A jump can be added.
You should feel an intense work in arms and chest.
3- Combination plank and back 2
We also start from the iron.
With a weight in one hand,
we rotate
the force of place, bringing the weight under the body to the opposite side.
The arm with the weight under the body, in plank position, Photo Juan Manuel Foglia.
Then, we rotate to the other side, lift the weight, into an
upward
side plank .
Some issues to keep in mind:
The more you cross, the exercise will have more intensity.
Close the scapulae and open the chest.
Be careful that the body does not fall and stays up.
Given the complexity and the level of effort required to carry them out, he proposes that intermediate and/or advanced students practice it.
"They are not for beginners, the intermediates can do 5 or 6 repetitions, and the advanced ones as many as they want," she recommends, to close.
***
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