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8 exercícios físicos que você pode fazer em qualquer lugar: em casa, no parque ou na praia | Dona Giraffa 8 exercícios físicos que você pode fazer em qualquer lugar: em casa, no parque ou na praia Saúde e Bem estar Você é daquelas que não fazem nenhum exercício físico falando que não tem tempo de sair para malhar ou que não tem dinheiro para pagar uma academia? Então vamos acabar com esse problema, ou com essa desculpa. Há diversos exercícios físicos que podem ser feitos em qualquer lugar, sem precisar ir a uma academia ou gastar dinheiro. (7 tipos de exercícios para emagrecer em casa)
Foto: (c) Can Stock Photo
Além de fazer bem pra saúde, se exercitar garante um corpo bonito e é uma ótima oportunidade para perder uns quilinhos. Toda mulher que perder dois quilos pelo menos, não é mesmo? Pode ter a certeza de que se você é do tipo sedentária, começando a seguir nossas dicas de exercícios, logo, logo vai notar que os quilinhos foram embora.
-> Confira os riscos de se praticar atividades físicas esporadicamente
Está animada? Vamos tentar começar a se mexer? Não espere o ano acabar e um novo começar para mudar de vida, comece a malhar hoje mesmo! Seu organismo agradece.
• Veja abaixo 8 dicas de exercícios para você entrar em forma : 1. Alongamento: Você pode fazer alongamento em qualquer local. Coloque os braços esticados e tente tocar as pontas dos pés. Estique os seus braços para o lado oposto e mantenha por pelo menos 40 segundos. Faça o mesmo com o outro braço.
Ao se levantar, leve os dedos até o seu pé, sem dobrar os joelhos e fique por um minuto assim, ou repita o movimento por no mínimo cinco vezes. Faça esses movimentos durante o dia, sempre que tiver uma folguinha!
O alongamento pode ser feito por qualquer pessoa, independente de idade ou flexibilidade, a demais atividade aumenta a agilidade mesmo com idade avançada. (Foto: Can Stock Photo)
2. Agachamento: Pernas e bumbum durinhos fazendo alguns exercícios em casa mesmo. O que acha? Se você gostou da ideia comece hoje mesmo a fazer um exercício chamado de agachamento. É fácil basta agachar e levantar. Mantenha-se agachada o quanto suportar, para forçar e fortalecer a musculatura. Levante e repita o exercício. Isso pode ser feito em qualquer folguinha que você tiver. Não é incrível?
3. Caminhada: Você não precisa ir à academia ou ter um local especial para caminhar. Pode ser no parque, na orla ou em qualquer lugar, até mesmo no quarteirão da sua casa. Dê várias voltas nele. Se você acha que não terá tempo para isso, vá pelo menos três vezes por semana a pé para o trabalho e volte a pé também. Se o trabalho é longe e não dará tempo de ir a pé, vá a pé à padaria, visitar sua família ou fazer compras no supermercado.
1 hora de caminhada pode chegar a queimar 400 calorias. Dependendo do ritmo da sua caminhada pode chegar até 520 calorias. (Foto: Can Stock Photo)
Já se você tiver um tempinho, combine com uma amiga para caminharem juntas em algum lugar. Combinar com alguém faz com que a gente não invente muita desculpa para não ir. A caminhada vira um compromisso e certamente sua saúde agradecerá por isso. Vamos caminhar?
4. Dançar: Essa é uma atividade que emagrece muito! Se você assiste a “Dança dos Famosos” no Domingão do Faustão, deve ter notado como eles emagrecem por começarem a dançar. É incrível! Além disso, é uma atividade que alegra muito. Calma, não precisa sair de casa para dançar. Ligue o som quando for limpar a casa, quando for tomar banho ou quanto estiver de bobeira em casa e dance muito! (1 hora de forró, por exemplo, queima em média 500 calorias.)
5. Flexão: Faça flexão antes de dormir ou quando acordar. Com poucos minutinhos de dedicação você fará esse exercício que é excelente!
100 flexões pode queimar até 100 calorias, isso dependendo do seu peso e a velocidade que está executando o exercício. (Foto: Can Stock Photo)
6. Subir escadas: Tudo bem que elevador é algo prático e rápido, mas você precisa se exercitar para ter uma boa saúde. Esqueça o elevador e vá pela escada. Isso vale no seu condomínio, no trabalho, o shopping ou em qualquer lugar que você tenha a alternativa da escada. Se você não frequentar nenhum lugar que tenha escada, use um degrau qualquer de sua casa e suba e desça por pelo menos meia hora, alternando os pés. (Subir escadas pode queimar até 1000 kcal/hora)
7. Abdominal: A famosa abdominal é um bom exercício e pode ser feito em qualquer lugar. Quando feita com uma dieta balanceada, ela ajuda a perder a barriga e aproveitar o verão com a barriga lisinha. O que acha? (Como acabar com a gordura localizada na barriga)
100 abdominais queimam em média de 15 a 30 calorias. (Foto: Can Stock Photo)
8. Polichinelo: É uma ótima maneira de perder muita caloria. Além de fácil de ser feito, o polichinelo pode ser realizado em qualquer lugar! Faça enquanto espera seu programa preferido começar ou enquanto está passando o comercial da novela. Movimente-se! Enquanto abre as pernas, junta os braços em cima da cabeça e quando fecha as pernas, une os braços ao corpo.
Viu quanta coisa você pode fazer sem gastar nada? Cuide da sua saúde! Comece a malhar em casa hoje mesmo!
Por Milena Godoy / Edição: Dona Giraffa
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Obrigada
Janete Sintra
Gostei dos exercícios fáceis de fazer, sei que qualquer tipo de exercícios já ajuda muito na qualidade de vida.
adorei as dicas,pratico todos os dia na minha casa.os resultado.são muitos bons.