Shakira maintains, At 45 yearsa physicist who stands out for his muscles and his ability to endure a concert of more than two hours without stopping dancing and singing. To do this, of course, it maintains an active life, a careful diet and A simple training that puts into practice just before concerts.
Each of its actions requires a preparation that goes beyond voice and mind, the body must also be trained to perform the different choreographies it makes on stage. Therefore, just before going out to sing, Shakira performs three force exercises that fill him with energy and help him maintain the high level of demand that claims his profession.
The singer’s training is mainly composed of three exercises: Hip thrust for gluteus, abdominal exercises and stretching at the end of any training. Three basics that barely require a few minutes and with which you exercise your muscles while keeping the mind occupied and far from the nervousness of its direct. She herself has been in charge of sharing this secret to staying fit through her Instagram profile.
What is Shakira’s training?
While in your daily life Shakira combines cardio exercises Like the HIIT with others of force In which weights play a fundamental role, before concerts it is limited to three unique exercises. With them he manages to prepare his body for a performance and are especially good to stay strong and with energy to face the day.
“Some days we do only cardio and then force, And other days we start strongly and then Cardio. We like to mix it, “said Anna Kaiser, Shakira’s personal trainer, in more than one interview. Together with her, the singer has been training for more than nine years, she prepared her for her participation in the final of the final of the Super Bowland also for his last tour.
What exercises does Shakira do?
Before getting on stage to offer one of its concerts of more than two and a half hours, Shakira performs three different exercises focused on increasing muscle and resistance: Hip ThrusT for gluteus, abdominal exercises and stretching at the end of any training.
HIP Thrust for Slip
He Hip Thrust It is a force exercise Designed to work mainly the buttocksalthough the hamstrings and the Core are also involved. It is done by supporting the back on a bank or high surface, a bar or a dumbbell is placed in the pelvis area and the hip rises. In this exercise, attention must be paid to the feet, as they must be supported on the ground at shoulder height, with their knees bent at an angle of 90 degrees.
The key is to push hip upwards contracting the buttocks until your body form a straight line from the shoulders to the knees. Of course, the descent must be slow and controlled.
Abdominal exercises
For Exercise the abdominalsShakira does not stand on the ground and makes them in a ordinary manner, but performs Dead weight with a dumbbell Means on each side, in this way the Core is forced to activate to stabilize the body during the lifting. In addition, this is one of the best exercises to gain strength and muscle mass
As simple as put on straight, slightly flex the knees and lower straight with extended arms down. Activate the CORE and descend in a controlled way and with a straight back.
Stretching after exercise
Finally, and not least, stretching after exercise. While it is a step that usually goes unnoticed and, even, many skip, the truth is that it is an essential task for The good recovery of the muscles.
Stretching maintains elastic muscles and prevents loss of mobility, also increases blood flow and muscle oxygenation, thus accelerating tissue repair. Without forgetting that it reduces muscle tension and promotes a feeling of well -being. And if you take into account breathing every time you do a stretch, you will also get mental calm.
Do you want to receive free every Thursday in your mail the best beauty, fashion and lifestyle contents? Sign up for our Newsletter.
