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Achieve a sculpted body with low-impact exercises

Maybe you’ve heard of low-impact exercises, but – even by the idea that the name provokes – you must not have imagined that they can help a woman to conquer a more beautiful and defined body!

According to Rodrigo da Silva, a professor at Smart Fit, low-impact activities are developed without the extreme effort of the joints and with great benefit for increasing physical conditioning and, consequently, calorie burning.

The professional explains that the term was born from the old type of Aerobic Gymnastics (in the 80’s), where athletes jumped during training and jumps were incorporated into collective classes in gyms. “In these classes there were low, medium and high impact levels, which reflected each student’s level of conditioning and motor coordination. Later, however, it turned out that the impact on the spinal joints, knees, was very great,” he adds.

Marcelo Jaime Vieira, professor at Bio Ritmo, points out that low-impact activities do not involve jumping, plyometrics, and do not require maximum joint amplitudes or maximum musculature. “They also don’t perform fast and uncontrolled movements, always respecting the practitioner’s motor efficiency and limits”, he says.

Also according to Marcelo, these activities are indicated for students who have come from an injury or who have some joint and muscular limitation, due to the efficiency in strengthening the muscles and joint structures. “They are also highly recommended by doctors for those who have pain and pathologies of the spine, muscles and joints”, he adds.

But whoever thinks that a low-impact activity cannot be intense is wrong! “If well oriented and within the possibilities of each student, we can achieve excellent results, both muscular and cardiovascular”, highlights Professor Marcelo.

The quest for a sculpted body

And, if low-impact exercises are really important for increasing physical conditioning and caloric expenditure, the question arises: can they really help women to achieve a “sculpted body”?

Marcelo Jaime Vieira highlights that it is indeed possible for a woman to achieve a more defined body by performing weight training exercises performed at the gym. “But it is worth remembering that, in order to have a sculpted body, it is also necessary to have good eating habits and a diet that helps in increasing lean mass and reducing the percentage of fat”, he highlights.

Below, professionals indicate two types of training that can help women achieve their goal:

training 1

Marcelo Vieira highlights that, as the training is aimed at the female audience, it is important to emphasize the lower limbs, glutes and abdomen.

The series of exercises, according to the teacher, can be performed as follows:

  1. From 6 to 9 sets per muscle group;
  2. Using a repeating track. Eg: 8 to 12 repetitions. Whenever you reach 12 reps, increase the load. If you can’t do the 8 reps, reduce the load.

“Which means that, within the same series of exercises, you can perform the first and second series of 12 repetitions, and the third only of 10 repetitions. The important thing is that you take the muscles close to the maximum that it can perform. But remember that we’re talking about low-impact exercises, so we can’t take maximum muscle-joint efforts”, explains Professor Marcelo.

Exercise series:

Lower limbs and glutes

  • Free Squat: 3 sets of 8 to 12 repetitions.
  • Step lunge: 3 sets of 8 to 12 reps. (Right/Left)
  • Hip Extension on 4 Supports: 4 Series of 10 to 12 repetitions. (IN)
  • Flexor table: 4 series of 10 to 12 repetitions. (IN)
  • Adductor Chair: 4 sets of 10 to 15 repetitions.
  • Abductor Chair: 4 sets of 10 to 15 repetitions.
  • One-legged standing calf: 4 sets of 12 to 15 repetitions. (IN)

Chest/Back

  • Dumbbell Press Lying on Fit Ball: 4 sets of 8 to 12 repetitions.
  • Incline Crucifix: 3 sets of 10 to 15 repetitions.
  • Pulley Back: 4 sets of 8 to 12 reps.
  • Low Row in Cross: 3 sets of 10 to 15 repetitions.

Biceps / Triceps

  • Direct Curl in Cross: 4 series of 8 to 12 repetitions.
  • Pulley Triceps: 4 sets of 8 to 12 reps.

Abdomen

  • Recto no Bosu: 4 sets of 10 to 15 repetitions.
  • Oblique: 4 sets of 10 to 15 repetitions.
  • Infra: 4 series of 10 to 15 repetitions.

Marcelo highlights that the exercises should be divided into two days, for example:

training A

  • 3 to 4 lower limb exercises.
  • Chest + Triceps
  • Abdomen

B training

  • 3 to 4 lower limb exercises, which were not performed in training A.
  • back + biceps
  • Abdomen

training 2

Rodrigo da Silva explains that by working large muscle groups, you burn more calories. Below he highlights some examples of body sculpting exercises.

Squats: Stand up straight. Keep your legs hip-width apart and your hands resting on your waist. Bend your knees until they form a 90 degree angle (sitting movement), bringing your hips back towards the floor and leaning your torso forward. In this position, stay down for 15 seconds, then return to the starting position. Do 15 repetitions, with intervals of 30 to 40 seconds, 4 series.

Intervals between sets: Abdominal Plank 3 sets of 30 seconds. With your feet and elbows on the floor, keep your body extended with your abdomen contracted and hold for 30 seconds.

Push Up: Stand with your knees on the floor and your hands in front of your body at shoulder width. Bend your elbows until you form a 90 degree angle, bringing your chest (chest) towards the floor with your torso straight. In this position, stay down for 15 seconds, then return to the starting position. Do 8 to 15 repetitions, with intervals of 30 to 40 seconds, 4 sets.

Intervals between sets: Abdominal Plank 3 sets of 30 seconds. With your feet and elbows on the floor, keep your body extended with your abdomen contracted and hold for 30 seconds.

Back Development: Sit on the machine (pulley/Lat Pull Down/row), keep your back straight, bend your elbows, bringing the bar closer to the machine behind your neck. In this position, stay low for 15 seconds, then return to the starting position, pulling the bar away from your neck. Do 8 to 15 repetitions, with intervals of 30 to 40 seconds, 4 sets.

Intervals between sets: Abdominal Plank 3 sets of 30 seconds. With your feet and elbows on the floor, keep your body extended with your abdomen contracted and hold for 30 seconds.

Professor Rodrigo highlights that, to finish the training, the person should do 20 to 30 minutes of cardio (treadmill/bike/transport/elliptical trainer etc.), running or accelerated for 1 minute, walking or slower for 30 seconds.

Estimated training time is 40 minutes to 1 hour long. All exercises described above should only be done under the guidance of a physical educator.

In addition to bodybuilding…

Marcelo Vieira explains that localized classes, Body Pump and more specific abdominal and gluteal classes are low-impact activities that can also help women achieve a “sculpted body”.

Rodrigo da Silva reinforces that treadmill training and other cardio equipment (bike / transport) help burn calories in conjunction with bodybuilding work. “The result is faster together than apart,” he says.

Now you have good examples of exercises that can help you achieve a “sculpted body”! But remember that, to achieve this goal, a healthy diet is also essential. Be sure to always count on the help of a professional to guide and monitor your training.

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