What is accurate method 3-2-1?
He Method 3-2-1 It is based on a simple structure: three blocks of functional or strength atreial, two of Pilates to work postural control and mobility, and one of cardio to raise elevar pulsations and activate metabolism. All this in a single session that adapts to an uncle uncle available.
This method is ideal for those who seek an entire routine, but also dynamic, which allows the whole body to be worked without falling into montony. In addition, its format causes easy registration and applying for both the gym and house.
Benicios to combine strength, pilates and cardio
One of the keys to success of Method 3-2-1 It is the synergy between the three disciplines. Each provides different benefits that, together, is enhanced:
The force Improves muscle mass, posture and resting metabolism. He Pilates It focuses on body control, alignment and flexibility, essential elements for previous lesions. He cardio Improves resistance and cardiovascular health, and also favorite calorie burning.
The combination of the three approaches guarantees comprehensive work, which is not only noticeable in the physical, but also in daily energy, mood and concentration capability.
How is a 3-2-1 session structured?
A typical session of Method 3-2-1 It can last between 45 and 60 minutes. Here are a practical example:
- 3 strength blocks: Exercises such as squats, dead weight, flexions or rowing with rubber or dumbbells. Each block lasts about 8 minutes and works different muscle groups.
- 2 blocks of pilates: Exercises in mats focused on Core, column mobility and stability. Elastic bands, small balls or simple body weight are used.
- 1 cardio block: It can be a short series of jumps, rope, burpees, climbers or even a static bicycle or tape session. Ideally, maintain a moderate-high rhythm for 10 minutes.
The result: a complete, progressive and adapted atreial that leaves the body active, balance and balance.
Who is this method thought for?
The best thing about the method is that it adapts to all tupo of people. From those who are starting and looking for a guided routine, even athletes who need an effective structure for other complementary activities.
When working different physical abilities in the same session, overload is avoided and sustained progress is favored. In addition, allow a balanced inclusion to be treated if you can only exercise a few days a week.
One of the great points a favor of this routine is that it adapts to adapting it according to the available time. Do you only have 30 minutes? Make a block of force, one from Pilates and ends with Cardio. Do you have more room? Repeated blocks or add more repetitions. This makes it an ideal option for characters with little time, since you mark the rhythm without stopping at a complete way.
Tips to get the most out
For this routine to be effective, it is important to follow some basic tips:
- Always hot before starting: A few minutes of joint mobility and muscle activation will make a difference.
- Respect breaks: Among blocks you can take short pauses of 30 to 60 seconds.
- Adapt the intensity: If you are a beginner, start with controlled repetitions and avoid excessive loads.
- Listen to your body: If any exercise does not feel good, hold it for a variant that fits your needs.
Method 3-2-1 in Eurofitness
Internal Eurofitidad We believe in effective and accessible running for all. Therefore, our directed activities and personal alerts can include adaptations of method 3-2-1 to help you achieve your objectives to renounce balance and variety.
With the accompanyer of our abanders and the appropriate facilities, you will take your routine to another level, already marine to gain strength, improve your movement or simple feeling better in your day to daily.
Start with Eurofitness today
If you want to attenar in a whole, fun and adapted to your lifestyle, try the Method 3-2-1. In our clubs you will find everything you need to apply it: space, materials and the support of a professional team that will accompany you in each step.
