To cause heavy breathing is a type of training done only with the weight of the body, with the goal to increase muscle mass and achieve the type of body that you always wished for, without the need to use the equipment of the academy.
This type of workout, in addition to promote growth of muscle mass also increases strength, mobility, flexibility, agility and endurance, allowing the user to have more control over the whole body.
Some of the exercises that cause heavy breathing most basic, which are now being made by almost all people, are the push ups, the abdominal classics, and squats, for example, but there are many other exercises that can be performed, according to the degree of preparation and training.
Routine to cause heavy breathing for beginners
This exercise routine helps to work the whole body, stimulating the muscles of the legs, abdomen, arms, back and chest, and was created for those who are starting in this type of workout, since it requires a lower level of strength, agility and flexibility.
It is recommended to repeat this routine up to 3 times, resting 4 minutes between each one and 30 seconds to 1 minute between each exercise.
1. Sit against the wall
To do this exercise, stay standing and leaning on a wall, then place the two the feet about 60 cm more to the front, without removing the back and the butt of the wall. In this position, slide your butt up the wall until your knees are at 90 degrees. Hold the position for about 30 seconds.
This exercise is similar to the squat, mainly working the muscles of the buttocks and thighs, but without causing wear of the knee, being therefore a good choice for those who have lesions in this joint.
2. High pull
For this exercise you will need a high bar and, therefore, a good option is to do the exercise in the square, using the bars. To do the exercise, should grasp the bar, placing your hands slightly more apart than shoulder width. Then pull the body up until the bar reaches near the chin. Go down and climb between 3 to 5 times.
This type of exercise in the bar, in addition to working the muscles of the arms is great for toning the muscles of the back, helping to broaden the shoulders, for example.
The squat is a type of exercise in classic, but that is great to work almost all the muscles of the legs and the buttocks. To do this correctly you should be standing with the feet to the width of the shoulders, then squat with the butt back and your back straight, until the knees are at 90º. You should repeat this exercise 8 to 12 times in each routine.
4. Funds triceps
To start, place both hands on a chair, then slightly bend the legs in front of body, bring your feet together and point them upward. Following, lower the body until the elbows are at a 90-degree angle, and then re-climb. Ideally, the two hands should be supported to the distance of the buttocks.
5. Flexion of arms
Do push-ups, keeping your arms apart the width of the shoulders and down the body until the elbows are at a 90-degree angle. Throughout the exercise it is very important to keep the abdominal well-contracted, to keep the body completely straight and avoid back injuries.
This exercise is great for strengthening the arms and back, as well as the breastplate.
6. Abdominal bar
This exercise is more complex and of increased difficulty in relation to the abdominal classic. Therefore, if necessary, make the abdominal muscles classic on the floor until you gain enough strength to try this exercise.
Grabbing onto the bar as in the high pull, pull your knees up folding them up to touch the breast or until they are at an angle of 90°. Repeat 8 to 10 times. If you need to increase the difficulty, keep the legs straight and pull them up, without bending your knees to form a 90-degree angle with the butt.