What time to tone the whole body in a very short time 3-2-8

He Method 3-2-8Created Natali roseThis is a great formula Tone Body in a short time. It is based on 3 days Strength training2 days Pilates y Walk 8,000 daily steps. We explain all the details, so you can integrate this custom with your daily.

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What method is 3-2-8

He Method 3-2-8 This has become one of the most popular training trends of the moment. His plan is simple: three days Strength trainingTwo days Pilates y Go to 8,000 steps Diaspora.

This approach gains its popularity Simplicity y Results It allows you to be active, tone the body and succeed Flexibility And take care of Heart health Does not require complex procedures or Equipment Expensive.

Something great Benefits This method is how well it is integrated Daily life. Did not request great sacrifices Time And allows to be in a realistic way.

Combination PowerOvarian Pilates y Walking Provides complete training for daily strengthening MusclesEnhances Postponing And activates Rotation.

How to connect the method 3-2-8

Connect Method 3-2-8 You Regular The following is recommended daily:

Strength training (3 days per week): Strength is important to toning the muscles, activating metabolism, and supporting the increase in muscle mass. It has been scientifically proven that training improves the body condition and prevents the loss of bone density and facilitates fat burning. You can do the following exercises:

• Squat: 12 to 15 repetition 3 series.
• Flexing: 10 to 12 Repeat 3 series (if you start with the knee support).
• Rowing with dumbbells or elastic bands: 3 repetitions of the series.
• Abdominal plate: 3 series 30 seconds.
• Progress (lunch): 3 Series 12 Call Repetition.

Pilates (2 days per week): The key to avoiding injuries is an excellent discipline which improves the flexibility, stability and strength of the underlying features. When working on the deep muscles, it contributes to an excellent posture and a very balanced body. Here are some simple exercises to practice from home:

• “El Cheruco” (The Se): V Sit with legs, turn the trunk and reach the opposite foot by hand. Change on both sides.
• Buttocks: Lie upside down with flexible and supported legs with knees and lift your hips to align the knees, hips and shoulders.
• “Roll up”: From the lying position, without the impulse, the body rises in a restricted way to touch the feet.

8,000 steps per day: Reaching 8,000 steps daily improves the health of the heart, helps maintain a balanced weight and reduces the risk of chronic diseases such as type 2 diabetes or cardiovascular problems. Here are some ideas to connect those steps in your daily routine:

• Go to work: If possible, change car or public transport for a walk.
• Do the order of orderrs: Access this to add steps when you go to a super, pharmacy or any other management.
• Happens behind the meal: Go out after eating to support digestion and destroy the mind, or plan the long paths over the weekend.

This information does not change the diagnosis or prescription of a doctor in any case. It is important to go to a specialist when symptoms occur in the event of a disease, and never self -esteem.