GAP training is a great way to strengthen and tone the muscles of your buttocks, abs and legs, resulting in a slimmer, sleeker silhouette.
This type of exercise must always be adapted to the physical capacity of each person and therefore it is advisable to consult a physical trainer, however, they can be practiced at home at any time, avoiding overloading the limits of the body, especially in case of problems muscular, articular or Colombian.
- To get the best result.
- This training should be done 2 to 3 times per week.
- Each sequence of these 7 exercises is a series and on each training day there must be between 2 and 3 series.
- Resting 30 seconds between each exercise.
- 2 minutes between each series.
Hang your mouth against bent wheels, lift your chair and keep your feet and head firmly on the ground. Then return to the starting position and climb the ladder, repeat 20 times.
This exercise warms and works the buttocks, abdominal muscles and muscles; for this reason, it’s a great way to start training to avoid muscle injuries.
This is the best exercise to work the abdominal muscles and, of course, it is one of the best exercises to work with all regions of this muscle.
To do this you must lean on it and flex your legs, then lift the men slightly off the ground and return to the original position, repeating 20 to 30 times. During exercise, it is very important to be attentive to the cliff, to avoid bending the body and over-strengthening these muscles.
At a more advanced level, to increase the difficulty of exercise, you can lift the pieces from the ground and keep the calves parallel to the ground forming a 90 degree angle with the wheels, it is even possible to perform the classic abs and the 5 to climb completely up the ground until you sit with your legs bent and go back down.
Sit in your mouth with your legs outstretched and place your hands under your horse’s head, then keep your legs outstretched, lift them to form a 90-degree angle to the ground, and slowly come back down. 2 seconds to lower your legs. Repeat 20 times.
This exercise, in addition to helping to strengthen the legs, acts locally in the lower muscles of the abdomen and helps to have a leaner and toned silhouette, making the bikini line more beautiful in the woman.
Stand on the ground and stand sideways with your legs stretched out, if you prefer you can put the cord on the body and lift the trunk a little, then lift the leg that is about to go up and down keeping it still. Make this move 15 to 20 times with each leg, turning to the other side when you change legs.
With this exercise it is possible to work the muscles of the lateral abs, the buttocks and, mainly, the muscular area, which is an excellent option for women looking for a slimmer silhouette.
The sideboard produces very good results in terms of strengthening and thinning the waist and lateral and oblique muscles.
To do this, lean to one side and lift your body with the code, keeping your forearm firmly resting on the ground, in this exercise it is important to work your abdomen to keep it straight. Then go down to the ground and go up to make the plate position. Repeat for 30 seconds on each side.
This exercise works very well with all buttock muscles and helps harden them, to do it correctly it is necessary to place it in the position of 4 supports and look at the adhesive surface, so that the extension stays straight and aligned. , lift a wheel and move the cake towards the ceiling, keeping your leg bent.
It is advisable to perform between 15 and 20 repetitions with each leg to work the muscles. To increase the difficulty, the last 5 repetitions can be performed with short movements, keeping the leg still in place to return to the original position.
Stand and walk until the muscle is parallel to the ground and rotates 90 degrees, after returning to the original position and switching legs. Repeat up to 15 times with each leg.
This is another great exercise to work, strengthen and tone the muscles of the legs.