Holos50: do the 50-minute workout to burn 1,000 calories –

The fitness world keeps reinventing itself: dance clip, acqua float (workout on a board in the water), obstacle races… There are classes for all tastes, breaths and objectives. But if you’re in doubt about which modality to invest in, maybe it’s a good bet on Holos50, a combination of functional, capoeira, kung fu, taekwondo and different types of yoga. In less than an hour, you can burn up to a thousand calories, in addition to defining with just your body weight. The novelty developed by physical educator Paulo Junqueira (the same creator of superyoga) accelerates the metabolism so much that it looks like you just ran a marathon (believe me, we tested it!).

The secret is to inhale and exhale only through the nose. “This causes the mind to stay focused on training, which makes it more efficient”, explains Paulo. This type of breathing still ensures that the air reaches the lungs more warmly, controls anxiety and increases the circulation of oxygen in the blood. The class, lasting 50 minutes, is divided into three blocks of exercises [veja mais no boxe a seguir]. To accompany the holistic atmosphere of the new method – Paulo asks students to try to mentalize elements of nature and remember good events –, a special soundtrack dominates the environment: from hits from the 80s to more calm hits. Prepare the playlist, washcloth and throw yourself into one of the 20 sequences created for the method. You will dry the fat in a powerful way, but also very playful and revitalizing.

Read also: New gadgets identify where your training needs improvement

BLOCK 1 – WORKOUT

In the first 15 minutes of the class, you do five functional exercises – such as squats, sit-ups and jumping jacks – for one minute each, three times. Those who are in good physical shape perform the series without rest, which increases caloric expenditure and helps define. Bonus: improves your breath and works on your coordination.

BLOCK 2 – MARTIAL GYMNASTICS

Then it’s time for the fighting moves, which cover capoeira, kung fu and taekwondo. “We teach the technique of each martial art so that the student learns how to kick, punch and defend herself correctly”, says Paulo. And to perform the exercises perfectly you need agility, muscular endurance and explosion in the legs and arms.

BLOCK 3 – INDIAN GYM

Finally, a combination of various oriental methods (such as Tibetan rites, superyoga and vinyasa) challenges balance and flexibility. These more dynamic techniques require maximum concentration on the breath. And, despite the fluidity of the movements (you don’t stay still for a long time in the same posture), isometry demands a lot of strength, especially from the core.

See also: Do ​​it at home: 15-minute workout blasts away those Easter calories

LIKE THIS VIBE

During the exercises, mentalize the four elements of nature (water, earth, fire and air), connecting them with your left foot, right foot, left arm and right arm, respectively. “This will increase your vital energy and help you to be more focused,” says Paulo. Don’t forget to do the sequence below, ALWAYS breathing through your nose.

1st PHASE – WORKOUT – 3 X IN CIRCUIT FORM

1. Race. On the spot, elevate your knees. Duration: 1 minute.

2. Jairzinho. A) Standing, bring your ankles together and place your hands on the ground with your legs semi-extended. B) Exhale and step one foot back. Inhale, return to starting position and switch legs. Duration: 1 minute.

– (Natália Mitie Caneshiro/)

3. Jumping jack. Raise your arms when spreading your legs and lower them when bringing them together. Duration: 1 minute.

– (Natália Mitie Caneshiro/)

4. Abdominal switchblade. A) Lie down with your legs and arms outstretched. B) While inhaling, raise your torso and bend your knees, hugging them. Duration: 1 minute.

– (Natália Mitie Caneshiro/)

5. Squat. Place your feet shoulder-width apart and place your hands together in front of your chest, with the left open and the right closed. Exhale when squatting and inhale when coming up. Duration: 1 minute.

– (Nathalia Mitie Caneshiro/)

2nd PHASE – MARTIAL GYMNASTICS (CAPOEIRA AND TAEKWONDO) – FROM 3 TO 6 X EACH EXERCISE, SEPARATELY

1. Ginga de capoeira. A) Step with the half tip of the right foot behind, in a straight line with the waist, leaning the torso forward a little and raising the bent right arm. Start the ginga, changing legs and arms. 8 x (each side) B) Lateral evasion With your feet wider than shoulder width apart, bend your left leg and keep your right leg extended. Support your left hand on the ground and take your right hand next to your ear. Swap sides. 8 x (each side).

– (Natália Mitie Caneshiro/)

2. Forward punches. Bring your ankles together and place your hands next to your ribs. Step forward with your right leg, flexing it 90°, and punch forward with your left hand. Switch sides. 4x front + 4x back.

– (Natália Mitie Caneshiro/)

3. Front Squat Punches With your feet pointed diagonally, bend your knees, as if you were sitting down. Punch forward. 16 x very fast

– (Natália Mitie Caneshiro/)

4. Front kick With your hands in front of your forehead, give alternating front kicks, lifting your bent leg and stretching it in the air. 8 x (each leg)

– (Natália Mitie Caneshiro/)

3rd PHASE – INDIAN GYM (SUPERIOGA) – FROM 2 TO 3 X EACH EXERCISE, SEPARATELY

1. Sequence A) Bring your ankles together and bring your hands together (with fingers apart) in front of your chest. The. Inhale and raise your hands above your head. Go down, passing through the forehead and heart, until you touch the ground with both hands. Look ahead. B). Take your right foot back, then your left, and come to a plank pose. W). Descend, slowly, flexing your closed elbows (chaturanga). Return to the plank, then drop down once more. D). Just lift your torso, as if you were going to rest your head on your feet, curving your spine (knees away from the ground). E) Raise your hips, forming a triangle with your body (Dog Pose). Look up and then down. Do the opposite way to the starting position: return the right foot between the hands, then the left. Look straight ahead, inhale and stand up, bringing your hands in front of your heart. 4x

– (Natália Mitie Caneshiro/)

2. Dynamic open chair. A). Separate your legs to a width greater than shoulder width and open your arms to the side, with your hands closed. B). Squat down, bringing your hands, open and joined, in front of your heart. 4 to 8 x + 30 seconds in position B

– (Natália Mitie Caneshiro/)

3. Dynamic posture of the moon. Standing with her ankles together, she raises her arms above her head, clasping her open hands together. Inhale, then lean your torso to the right as you exhale. Return to the middle, do the same to the left. 8x

– (Natália Mitie Caneshiro/)