Both men and women have been impressed by the sheer effectiveness of GAP routines.. These consist of those where only Glutes, Abs and Legs are trained. They can be done anywhere, from the gym to a park, and even from the comfort of home. Whether in the company of other friends, or alone, GAP routines have caused a stir among the female public due to their comprehensive effectiveness in the areas that every girl wants to enhance. She knows about them a little more.
And what are those great benefits? Among the advantages of practicing a GAP routine are the special strengthening of the buttocks, legs and abdominal area, definition of a more aesthetic figure, correction of posture problems, increase in strength and resistance, notable improvement with this type of focused exercises, and even prevention of problems such as incontinence thanks to the strengthening of the pelvic floor.
The structure of a GAP routine. This type of exercise has an average time of one hour. The first step is to perform warm-up movements for 10 minutes. This is extremely important because this way you can avoid muscle injuries, and put the body at the right temperature for the GAP series.
The second step to take is to perform between 20 and 25 minutes of cardiovascular and aerobics. The next step is to get down to business with GAP exercises. There are multiple variations, which can work each area separately or work them together. This part of the session should last between 25 and 30 minutes. It is important that at the end of each training, 5 to 10 minutes are dedicated to stretching each exercised area.
15 repetitions of 3 sessions. The trainer, Javier de la Torre, explains that an ideal way to start the GAP routine includes leg work, to then work on the buttocks, and always finish with the abdomen area. “The more you practice it, you will have greater resistance capacity and the improvement in the toning of your body will be visible. Do 15 repetitions and 3 sessions of each exercise to increase the effectiveness of this table. Choose the variation of each exercise that you think best suits your fitness.”
The complete effectiveness of the GAP has a special area: the buttocks. Every woman and every man wants to look as voluptuous and defined as any celebrity or any Greek figure, and GAP exercises are, without a doubt, the ideal way to work this part, with squats being the distinguished exercise to work the most muscle of every human being.
Along with these, the strides allow auxiliary work, but powerful effectiveness to develop the glutes. Important about both that when performing them, the knee should never exceed the position of the foot, because this would represent a harmful movement for the joint. The weight should always rest on the heels, and never lean forward.