Ready to make the leap between “daddy’s body” for a better model? Well, Bevan Viljoen, an expert at the National Academy of Sports Medicine in the United States and a specialist in corrective exercises, has developed a series of exercises based on “primary movements”.
These seven basic movements – sitting, kneeling, rolling, turning, and walking – are in your brain from birth. “As we age, our body doesn’t focus on those movements or even on strengthening our muscles,” says Viljoen. “It focuses on being able to play with children and move without pain or aches.”
This workout is designed to improve mobility and metabolism, “speed up your metabolism so you can burn fat and consequently have a healthy, pain-free and functioning body.” Best of all, you don’t need to do this exercise all the time, in fact, Viljoen suggests choosing exercises depending on how much time and energy you have, and mixing them every time you train (ideally three times per week).
To warm up Viljoen suggests “Breathing Squats” to do a squat every time you breathe out, three sets of 30 repetitions.
EXERCISES
SQUAT WITH BAR
SET: 3 REPETITIONS: 15 BREAK: 0
Grab a weighted barbell (depending on your strength) and with your palms near the end of the barbell, pull it out in front, in front of your shoulders and above your head, your shoulders should carry the weight. This is your starting position, keep your arms in a straight position and squat, trying not to arch your back and lower, once you reach your limit go up without arching your back and without bending your arms.
ROMANIAN DEAD WEIGHT
SETS: 3 REPETITIONS: 15 BREAK 0
Use a weighted barbell to put it on the ground, with your arms slightly farther from your shoulders, pull out your chest and push your shoulders back and stare straight ahead to stand up straight as you lift the barbell. The trick is to keep the bar closest to your body and tighten your muscles when you exercise.
OFFSETS
SETS: 2 REPETITIONS: 15 BREAK: 0
Make the movements as far as you can with your right leg, bending your knee almost to touch the ground. With your left foot, push yourself to do the next challenge.
TURNS WITH BALL WEIGHT
SETS: 4 REPETITIONS: 15 BREAK: 0
Stand with your feet shoulder-width apart and with your semi-flex knees. Hold the weight ball with both hands, keeping your arms straight. Rotate your waist and lift the ball diagonally, with inertia low, and repeat on each side.
LIZARD WITH APPLAUSE
SETS: 4 REPETITIONS: 10 BREAK: 0
Get into a pushup position, lower until your chest is almost touching the ground, then go up quickly, while you clap your hands in the middle of your chest.
PISTOL SQUAT
SETS: 4 REPETITIONS: 10 BREAK: 0
While you are standing, raise one leg and begin to lower with the one that supports you. As you lower keep your back straight and raise your arms.
TREADMILL
SETS: 4 REPETITIONS: 30 BREAK: 0
Set the walker to your maximum to run, as it reaches full power standby, when it has reached the level jump to the runner.