CXWorx: new 30-minute workout strengthens abdomen, buttocks and back –

Forget the traditional localized lessons of the gyms, where you tend to wear huge shin guards to strengthen your butt and repeats hundreds of sit-ups with the intention of cracking the stomach. O CXWorxfrom the Web Bio Rhythmbrings a new proposal to work the entire core – that is, in addition to targeting the abdomen, the exercises also recruit the gluteus and back musculature (lumbar and latissimus dorsi muscles).

It’s thirty minutes using just a rubber band (that rubber with a handle on each end) and a small 2 or 5 kilo washers. “You can’t think too much to change your position, huh?”, said professor Luiz Junior, right at the beginning of the session. And so we go through the next six blocks of exercises, with sequences of sit-ups, planks, four supports and elevation of legs and arms – without interruptions. One of the things I liked most about the class was that the beats of the music totally match the movements.

“Since there is no pause, your musculature reaches fatigue and even recruits the deepest fibers”, explains Luiz. I, who am mega-accustomed to functional exercises, I soon felt my shoulders and belly “burn” with the boards full of sweeps (open-and-close the legs and go up-and-down the arms, for example). “I take advantage of this class to prepare myself for the strength training that I do next”, says Marcia Boscardinfaithful student of the novelty.

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She’s right: once the core is activated, the spine is more aligned and the shoulders are more open, which improves the execution of the exercises. “You gain amplitude and power”, says Luiz. “Even the race it gets easier, since a strengthened abdomen optimizes the action of the muscles responsible for breathing.”

In everyday life, the result is also evident. “After almost a month of classes, I noticed that my shoulders are less curved and my posture it’s more upright,” says Marcia Barboza, another loyal CXWorx student. Bonus: Joints are better protected, which prevents injuries. “Even those who already use heavy weights in bodybuilding can take advantage of the rubber to trigger the gluteus in a different way”, explains Luiz.

We tested CXWorx

“I participated in a crowded class on a Friday with a truck drivers’ strike in the country. I arrived thinking it would be just an abs session with a different name but, already in the second song, remember that the core goes far beyond the belly. Stepping on the rubber with one foot and holding its ends with one hand, we had to make a half circle overhead with arms outstretched, which activated the obliques quite a bit. Only, after the three sets of reps, my shoulders also almost asked for a break.

– (Bruna Rosa/Disclosure)

There really isn’t time to think too much between one exercise and another, which is great for getting your muscles to work. fatigue. For the buttocks, instead of using shin guards, we attached the foot to the rubber strap, which ensured some resistance while we stretched the leg on the four supports. The washer was used at the time of the sit-ups and exercises for the latissimus dorsi. Like Marcia, I also left the room feeling more elongated and with a better posture.” Daniela Bernardifitness editor.