Cheers
April 10, 2024
Minutes To Read: 4

Achieve a sculpted body with low impact exercises

conquer a sculpted body with low impact exercises

You may have heard of low impact exercises, but? even for the idea that the denomination provokes? You must not have imagined that they can help a woman achieve a more beautiful and defined body!

According to Rodrigo da Silva, professor of Smart Fit, low impact activities are developed without the extreme effort of the joints and with great benefit to increase fitness and, consequently, caloric burning.

The professional explains that the term was born from the old form of Aerobics Gymnastics (in the 80's), where athletes jumped during training and jumps were incorporated into the collective classes of gyms. In these classes there were the low, medium and high impact levels, which reflected the level of conditioning and motor coordination of each student. Later, however, it was found that the impact on the spine joints, knees, was very large ?, he adds.

Marcelo Jaime Vieira, a professor at Bio Ritmo, points out that low impact activities do not involve jumping, plyometrics, do not require maximum joint amplitudes or maximum muscles. "They also do not perform fast and uncontrolled movements, always respecting the motor efficiency and the limit of the practitioner," he says.

Also according to Marcelo, these activities are indicated for students who have come from an injury or who have some joint and muscle limitation, for the efficiency in strengthening the muscles and joint structures. "They are also very recommended by doctors for those who have spinal, muscular and joint pain and pathologies," he adds.

But it is wrong to think that a low impact activity can not be intense! "If well oriented and within the possibilities of each student, we can achieve excellent results, both muscle and cardiovascular," says Professor Marcelo.

The search for a sculpted body

And if low-impact exercise is really important for increasing fitness and calorie expenditure, the question arises: Can it really help a woman achieve a 'sculpted body'?

Marcelo Jaime Vieira points out that it is possible, yes, that women achieve a more defined body by performing bodybuilding exercises performed in the gym. "But it is worth remembering that to have a sculpted body, you must also have good eating habits and a diet that helps in increasing lean mass and reducing the percentage of fat," he says.

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

Training 1

Marcelo Vieira emphasizes that, as the training is intended for the female audience, it is important to emphasize the lower limbs, buttocks and abdomen.

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

6 to 9 sets per muscle group;
Using a repeat range. Eg 8 to 12 repetitions. Whenever you reach 12 repetitions, increase the load. If you cannot perform the 8 repetitions, decrease the load.

Which means that within the same set of exercises you can perform the first and second sets of 12 repetitions, and the third only of 10 repetitions. The important thing is to get the muscles close to the maximum they can perform. But remember that we are talking about low impact exercises, so we can not lead to maximum muscle-joint efforts ?, explains Professor Marcelo.

Exercise Series:

Lower and Buttocks

Free Squat: 3 sets of 8 to 12 reps.
Sink in Step: 3 sets of 8 to 12 repetitions. (Right / Left)
Hip extension on 4 supports: 4 sets of 10 to 12 repetitions. (IN)
Flexor Table: 4 sets of 10 to 12 repetitions. (IN)
Adductor Chair: 4 sets of 10 to 15 repetitions.
Abductor Chair: 4 sets of 10 to 15 repetitions.
Unilateral standing calf: 4 sets of 12 to 15 repetitions. (IN)

Chest / Back

Halter Bench Press Lying on Fit Ball: 4 sets of 8 to 12 reps.
Inclined Crucifix: 3 sets of 10 to 15 repetitions.
Pulley Back: 4 sets of 8 to 12 repetitions.
Low Cross Paddling: 3 sets of 10 to 15 repetitions.

Biceps / Triceps

Cross Thread: 4 sets of 8 to 12 repetitions.
Pulley Triceps: 4 sets of 8 to 12 repetitions.

Abdomen

Straight in the Bosu: 4 sets of 10 to 15 repetitions.
Oblique: 4 sets of 10 to 15 repetitions.
Infra: 4 sets of 10 to 15 repetitions.

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

Training A

3 to 4 lower limb exercises.
Chest + Triceps
Abdomen

Training B

3 to 4 lower limb exercises that were not performed in training A.
Back + biceps
Abdomen

Training 2

Rodrigo da Silva explains that by working large muscle groups, you have a higher caloric burn. Below he highlights some examples of body sculpting exercise.

Squat: Stand up. Leave your legs hip-width apart and your hands on your hips. Bend your knees to a 90-degree angle (sitting motion), bringing your hips back toward the floor, and lean your torso forward. In this position, stay down for 15 seconds and then return to the starting position. Do 15 repetitions at intervals of 30 to 40 seconds, 4 sets.

Intervals between series: Abdominal Board 3 sets of 30 seconds. With your feet and elbows flat on the floor, keep your body extended with a tightened abdomen and hold for 30 seconds.

Arm flexion: Stand with your knees flat on the floor and your hands flat in front of you at shoulder width. Bend your elbows to a 90-degree angle, bringing your chest (chest) toward the floor with your torso straight. In this position, stay down for 15 seconds and then return to the starting position. Do 8 to 15 reps, 30-40 second intervals, 4 sets.

Intervals between series: Abdominal Board 3 sets of 30 seconds. With your feet and elbows flat on the floor, keep your body extended with a tightened abdomen and hold for 30 seconds.

Back Development: Sit on the brace (pulley / Lat Pull Down / row), keep your back straight, bend your elbows, bringing the brace closer to your neck. In this position, stay down for 15 seconds and then return to the starting position, pulling the bar away from the neck. Do 8 to 15 reps, 30-40 second intervals, 4 sets.

Intervals between series: Abdominal Board 3 sets of 30 seconds. With your feet and elbows flat on the floor, keep your body extended with a tightened abdomen and hold for 30 seconds.

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

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

In addition to bodybuilding?

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

Rodrigo da Silva reinforces that the treadmill training and other cardio equipment (bike / transport) help the caloric burning in conjunction with the bodybuilding work. "The result is faster together than separate," he says.

Now you have good examples of exercises that can help you achieve a sculpted body. But remember that to achieve this goal, healthy eating is also critical. Be sure to always count on the help of a professional who guides and follows your training.