Discipline and good habits, that is the secret of Nuria Roca to show off that great guy about to turn 50 years old. Luckily, the presenter has spoken on her social networks, on occasion, about how we can copy them. More specifically, we find it very interesting the 12-week challenge that it proposes and that consists of doing a four-exercise routine for 40 minutes every morning. A way to stay fit but without breaking a sweat.
Every day (or a minimum of three a week), the Valencian woman goes out to the garden with her mat and repeats this series of basic exercises that do not require prior physical fitness and with which you can start exercising from scratch easily and effectively. In addition, it does not require a lot of space, so anyone can do it indoors.
It is only necessary to have a mat and a rope at hand, and if you can combine the exercises with going for a run and/or walk, all the better. Do a set of 10 repetitions or repeat each set three times, the choice is yours.
front stride
We move one leg forward and bend the knee while keeping our back straight and the opposite foot on the ground. Is about a very simple exercise with which we exercise the muscles of the legs and buttocks. Following the example of Nurcia, we must alternate both feet. Also, copying the presenter, we can place our hands on her waist with our elbows bent to help us maintain our balance.
squats
Squats are a great exercise for the glutes, back and thighs. Nurcia makes them stretching arms forward while bending your knees and lowering your buttocks as if you were going to sit but always keeping your body in the air.
jump rope
When we jump rope, we should not try to jump very high, but the important thing is to keep the rhythm. The presenter jumps during at least five minutes but you can start for less and gradually add minutes. Vary the intensity and alternate a faster rhythm with a slower one. It’s a great cardio workout but it packs a punch so do it carefully and avoid it if you have any issues that it’s contraindicated for.
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In addition to helping you lose belly fat, this exercise is perfect for improving flexibility. Surely you already know how they are made but we remind you. Nuria lies down on the mat with her limbs outstretched and then gets up to touch the tips of the feet with the tips of the hands.
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Photos | @nuriarocagranell