The iron It’s one of the isometric exercises more effective for lose weight, reduce waist centimeters and feel fabulous in the clothes we wear. Being such a complete exercise, we tone various areas of the body at the same time, apply yourself with 3 types of iron to tone arms, abdomen, legs and buttocks working only with your own weight.
What are isometric exercises?
Los isometric exercises are a type of training that involves muscle tension sin need to move from the site. According to specialists from the Mayo Clinic medical institute, we work with our own body weight or we can also add weights, between the most popular isometrics they find each other:
- The iron
- static crunches
- push ups
- shoulder raise
- Static squats (against the wall)
3 types of iron to reduce waist, tone abdomen, legs and buttocks with your weight / Photo: iStock
What muscles are worked on the plank?
The iron is a complete body exercise, because in addition to work abs you activate practically all muscle groups such as: the erector spinae muscle, gluteus maximus, trapezius, rhomboids, deltoids, pectoralis major, quadriceps femoris and calves.
According to a study published by the International Journal of Physiotherapy and Researchintegrate the iron to you work out for 30 days results in the effective waist reductionbecause when working a wide muscle group, you burn more calories in less time.
How many calories do you lose on the plancha?
when you hold a plank minuteyou can burn around eight calories, it may seem like a little, but I assure you that it is one of the best exercises to promote weightloss y tone the abdomen in record time.
3 types of iron to reduce waist, tone abdomen, legs and buttocks with your weight / Photo: iStock
3 types of plank to tone arms, abdomen, legs and buttocks with only your weight
1. Side plank with hip raise
Step 1. Lie on your side on a mat, rest on your bottom shoulder and the side of your foot. Raise your hips creating a straight line between the ankles, hips and shoulders, while contracting the abdomen and buttocks.
Paso 2. With your weight on your shoulder and side of your foot, lower your hips to the ground, pause, and return to starting position.
3 types of iron to reduce waist, tone abdomen, legs and buttocks with your weight / Photo: iStock
Perform 10 repetitions on one side, holding your weight for 5 to 10 seconds, and do the same on the other side.
2. Side plank with raised leg
Paso 1. Lie on a mat on your side, support yourself on your lower elbow and the side of your foot. Raise your hips in a straight line from your ankles to your shoulders and stabilize your core.
Paso 2. While keeping your torso stable, lift your top leg WITHOUT BENDING your knee. Stay in this position for 5 seconds without allowing your hip to drop, then return to the starting position.
3 types of iron to reduce waist, tone abdomen, legs and buttocks with your weight / Photo: iStock
Perform 10 repetitions on one side holding your weight for 5 seconds (if you can hold more, the better) and do the same on the other side.
3. Plank crunches
Place your hands firmly on the mat, extend your legs keeping your back straight, and support your weight on the balls of your feet. Raise one knee and align with the opposite elbow, that is, if you bring your right knee up, lower your left elbow to crunch.
Do 10 repetitions, return to the starting position and do the same on the other side.
3 types of iron to reduce waist, tone abdomen, legs and buttocks with your weight / Photo: iStock
Now you know! If you like transform your silhouette, but you can’t go to the gym, don’t worry, you can work with your own weight from home, just be constant and don’t give up, the result will be worth it.
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