Sandra Perez Fitness – To be truly fit we must train all those fundamental areas necessary to be successful in our training. This involves training all aspects of our physical condition to avoid injury, not prevent the recovery of muscles and acquire strength and strength. Before we go into Sandra Perez Fitness we are going to talk about 4 extremely important tips about training that you must abide by when working out.
Regardless of whether you are new to the gym, have a long time in it, or simply seek to complement your long-term training plan, it is necessary that you know the 4 pillars that your training plan must have in order to achieve a great state of fitness. in a physical way
P.S – It is important that you read – Sandra Perez Diet Plus 5 + 2 Easy Ways to Lose Weight Through Diet to get the maximum result when you try Sandra Perez Fitness videos and routines.
4 fundamental pieces of training to be fit
1. Training with loads
Muscular strength and endurance allow our bodies to move well in everyday life. Recent research consistently shows that muscle mass is one of the best predictors of a person’s overall health and longevity. In this sense, training with loads is an excellent way to ensure that you live the life you want for many years.
In fact, when researchers at Harvard University followed 10,500 healthy men over the course of 12 years, those who performed resistance exercises were better able to combat visceral (also known as abdominal) fat compared to those who passed the test. same amount of time doing cardio.
Your weight training should reach all the basic movement patterns of the body: squats, step ups, deadlifts, upper body thrusts, upper body traction, core stabilization and rotation.
1.1 How to schedule your training with weights?
To maximize your muscle gains, you must do strong and compound exercises ( squats, deadlifts, chin-ups, etc.) at the beginning of your workouts, using heavier loads for fewer repetitions. Subsequently, you must finish with isolation exercises, using lighter loads for a greater number of repetitions.
Lifting heavier weights for smaller repetition ranges (6 or less) will mainly contribute to strength gains while lifting lighter weights for more repetitions (12 or more) will increase muscle endurance. The ranges of intermediate repetitions (from 6 to 12), on the other hand, will give you a combination of strength and endurance and will make a greater contribution to the size of your muscles.
2. Cardiovascular exercises
Cardio tends to have a bad reputation in the world of current physical fitness, but it has many benefits, including better recovery, heart health and greater aerobic capacity.
In fact, research published in an American Journal of Cardiology in 2011 shows that cardiovascular exercise is the most efficient form of exercise to improve cardiometabolic health, including blood pressure, blood sugar, cholesterol, and cholesterol. triglyceride levels. Hence the name “cardio.”
However, there are several ways to perform cardio. so, in addition to changing the way you do it (running, biking or swimming), incorporating a wide range of intensity levels is an excellent way to improve aspects of your aerobic fitness.
High-intensity training perfects your aerobic power (the maximum amount of oxygen your body can absorb and use in a minute), while slow and stable cardio is ideal for increasing endurance. Low-intensity cardio is also an excellent way to recover between intense training sessions, as well as for warm-up and cool-down training with loads.
The best ways to include cardio in your training regimen is between those days of high-intensity strength training, such as dynamic warm-up before, or cooling down after strength training.
3. Mobility exercises
Mobility is the basis for executing force movements and athletic movements. But, contrary to what many gymnasts assume, flexibility and mobility are not the same. The mobility of what is involved is being able to move through all the patterns of functional movement with a healthy range of movement.
While having a certain degree of flexibility allows mobility, being able to touch the toes does not mean that you have the mobility to run, jump and lift in the right way. For example, poor mobility in the ankles may prevent you from performing a squat correctly.
While stretching can help improve range of motion, it is best not to stretch immediately before or after your workouts. Current research shows that, contrary to what most of us believed, static stretching before or after workouts can affect performance and recovery.
In other research published in the Journal of Strength and Conditioning Research in 2011, it is suggested that moving through a full range of motion during all exercises can help increase your range of motion just as well, or even better, in comparison with the stretches.
4. Balance exercises
Balance, like mobility, allows us to remain free of injuries, complete daily activities with ease and improve our athletic performance. After all, you will not go very far with your exercise routine, whether you’re running, hiking, or riding a bike if you can not stay stable on one foot.
Even more important is to remember that balance training is the best way to prevent falls. And since an older adult falls every second a day, according to the Centers for Disease Control and Prevention, the sooner you start to train your balance, the better.
Single-leg balancing exercises such as strides, pistol squats, one-legged deadlifts and one-legged hip movements are excellent for training balance (while also training you more for your strength training ). Therefore, make sure that, when scheduling your strength workouts, include at least some one-leg movements. You will notice that with time you will notice less difference of force in your left and right sides.
Sandra Perez Fitness – The Body and Butt That Twist Heads
HOW TO BUILD A BOOTY AT HOME (NO EQUIPMENT NEEDED)
Purpose: I can’t even explain to you how many of y’all wanted me to make this video, so here it is finally! I really hope you guys enjoyed it!!
PUTTING A 17 YEAR OLD THROUGH MY BOOTY WORKOUT (it’s INTENSE)
Full Leg Day With Some Helpful Tips (feat. Sandra Perez)
TEACHING HIM HOW TO GROW THAT Butt
Purpose: Who doesn’t,t want a big booty? If you’re looking for either a change up in your routine or you’re new to lifting and want to be guided in the right direction, then this is just for you.
UPPER BODY WORKOUT + PHYSIQUE UPDATE
- Shoulder press 4×20,15,12,10
- Front raises + Lateral raises 4×10
- Upright rows SS Cable lateral raises 3×12-15 & 3×12 each arm
- Face pulls 4×12 SS Seated rear delt fly 4×15
THE 5 EXERCISES YOU NEED TO BE DOING TO GROW YOUR GLUTES
Purpose: These 5 exercises are my go to’s, my best friends and they won’t let you down, I promise.
- Hip Abduction 4×20
- Squats 5×15
- Bulgarian split squats 4×12-10 SS
- Pulsing cable squats 4×10-12 Hip thrusts 5×12
INTENSE BEGINNERS BOOTY WORKOUT
Purpose: Intense killer booty workout anyone? I gotcha back! This is geared more towards beginners with access to a jimmy, but can also be done by an advanced lifter, trust me.. ya girl was SORE after dis.
HOW TO BUILD UP THOSE QUADS (TIPS & TRICKS)
HOW TO BUILD UP THOSE HAMSTRINGS (TIPS & TRICKS)
Purpose: How to build up your hamstrings, in the ways that makes you feel good.
I’M DONE WITH SQUATS
- 3x25Hip Abduction SS Hip Adduction
- 6×10 Sumo Deadlifts SS Conventional Deadlifts
- 4×10 (each leg)Lunges SS Sumo pulsing squats
- 4×15 4×30 Leg extension (10 straight, 10 in, 10 out) SS Dumbbell Romanian deadlift
- 4×25,20,15,10 Leg press SS 4×10 (each leg) Split squat