{"id":119605,"date":"2023-01-25T00:40:22","date_gmt":"2023-01-24T19:10:22","guid":{"rendered":"https:\/\/www.imageantra.com\/the-four-exercises-that-nuria-roca-does-every-morning-to-stay-in-shape-at-50-without-great-effort\/"},"modified":"2023-01-25T00:40:22","modified_gmt":"2023-01-24T19:10:22","slug":"the-four-exercises-that-nuria-roca-does-every-morning-to-stay-in-shape-at-50-without-great-effort","status":"publish","type":"post","link":"https:\/\/www.imageantra.com\/the-four-exercises-that-nuria-roca-does-every-morning-to-stay-in-shape-at-50-without-great-effort\/","title":{"rendered":"The four exercises that Nuria Roca does every morning to stay in shape at 50 without great effort"},"content":{"rendered":"<div>\n<p>Discipline and good habits, that is Nuria Roca&#8217;s secret to show off that great guy after 50 years.  Luckily, the presenter has spoken on social networks about her, on some occasion, about how we can follow them.  More specifically, we find it very interesting <strong>the 12-week challenge that he proposes <\/strong>and that consists of doing a routine of four exercises every morning for 40 minutes.  a way to stay <em>fit<\/em> but without breaking a sweat.<\/p>\n<p><!-- BREAK 1 --><\/p>\n<div class=\"article-asset article-asset-normal article-asset-center\">\n<div class=\"desvio-container\">\n<div class=\"desvio\">\n<div class=\"desvio-figure js-desvio-figure\">\n<p>     <\/p><\/div>\n<\/p><\/div>\n<\/p><\/div>\n<\/div>\n<p>Every day (or a minimum of three a week), the Valencian woman goes out into the garden with her mat and repeats this series of basic exercises that do not require a prior great physical condition and with which <strong>you can start exercising from scratch easily and effectively<\/strong>.  Also, you don&#8217;t need a lot of space so anyone can do them indoors.<\/p>\n<p><!-- BREAK 2 --> <\/p>\n<p>It is only necessary to have a mat and a skipping rope at hand, and<strong> If you can combine the exercises with going for a run and\/or walking, all the better<\/strong>.  Do a series of 10 repetitions or repeat each series three times, it&#8217;s your choice.<\/p>\n<p><!-- BREAK 3 --><\/p>\n<h2>forward lunge<\/h2>\n<p>We advance one leg and bend the knee while keeping our back straight and the tip of the opposite foot on the ground.  Is about <strong>a very simple exercise with which we exercise the muscles of the legs and buttocks<\/strong>.  Following Nurcia&#8217;s example, we must alternate both feet.  Also, copying the presenter, we can place our hands on her waist with bent elbows to help her balance.<\/p>\n<p><!-- BREAK 4 --><\/p>\n<h2>squats<\/h2>\n<p><strong>Squats are a great exercise for the glutes, <\/strong>the back and thighs.  Nurcia makes them by stretching <strong>arms forward <\/strong>while bending the knees and lowering the buttocks as if to sit down but always keeping the body in the air.<\/p>\n<p><!-- BREAK 5 --><\/p>\n<h2>jump rope<\/h2>\n<p>When we jump rope, we shouldn&#8217;t try to jump very high, but the important thing is to keep up.  The presenter jumps during <strong>at least five minutes <\/strong>but you can start with less and gradually add minutes.  Vary the intensity and alternate a faster pace with a slower one.  It&#8217;s a great cardio exercise but it has an impact so do it carefully and avoid it if you have any problems for which it is inconsistent.<\/p>\n<p><!-- BREAK 6 --><\/p>\n<h2>ABS<\/h2>\n<p>In addition to helping you lose belly fat, this exercise is perfect for improving flexibility.  Surely you already know how they are made but we remind you.  Nuria lies down on the mat with her limbs stretched out and then<strong> he gets up to touch the tips of his feet with the tips of his hands.<\/strong><\/p>\n<p><!-- BREAK 7 --><\/p>\n<p>Photos |  @nuriarocagranel<\/p>\n<\/p><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Discipline and good habits, that is Nuria Roca&#8217;s secret to show off that great guy after 50 years. Luckily, the presenter has spoken on social networks about her, on some occasion, about how we can follow them. More specifically, we find it very interesting the 12-week challenge that he proposes and that consists of doing<\/p>\n","protected":false},"author":17,"featured_media":119606,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[21713],"tags":[19847,25938,12569,22256,11099,19378,15032,21775,21776,20552,16440,23125],"jetpack_sharing_enabled":true,"jetpack_featured_media_url":"https:\/\/i0.wp.com\/i.blogs.es\/c3b8f1\/unknown_301983830_106099945508269_7990540693669132341_n-1-\/840_560.jpeg?fit=%2C&ssl=1","_links":{"self":[{"href":"https:\/\/www.imageantra.com\/wp-json\/wp\/v2\/posts\/119605"}],"collection":[{"href":"https:\/\/www.imageantra.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.imageantra.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.imageantra.com\/wp-json\/wp\/v2\/users\/17"}],"replies":[{"embeddable":true,"href":"https:\/\/www.imageantra.com\/wp-json\/wp\/v2\/comments?post=119605"}],"version-history":[{"count":0,"href":"https:\/\/www.imageantra.com\/wp-json\/wp\/v2\/posts\/119605\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.imageantra.com\/wp-json\/wp\/v2\/media\/119606"}],"wp:attachment":[{"href":"https:\/\/www.imageantra.com\/wp-json\/wp\/v2\/media?parent=119605"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.imageantra.com\/wp-json\/wp\/v2\/categories?post=119605"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.imageantra.com\/wp-json\/wp\/v2\/tags?post=119605"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}