Although the quarante has meant a change in the training routines from the mayority of athletes, the truth is that most of them have decided to keep fit from home including some basic exercises.
With the objetive of help you to not lose your physical shape during these weeks of confinament, we want to propose you a list of exercises that will allow you to move all the muscles of your body without using aditional equipment. Take note!
Basic exercises to keep fit from home
We start with one of the most practiced and loved exercise by athletes: the push-ups. It is a compoud exercise that is simple and effective in activating the upper body. As you know, is it necessary to start from the floor. From the there, place your hands at a slightly wider distance than the width of your shoulders and your arms straight.
Next, extend your legs back so that you are balanced on your hands and feet. Exhale in the same time as you push with your hands and heels, while holding your body in a straight line without arching your back. Inhale as you slowly lower back to your starting position and do as many as repetitions as possible.
Getting a perfect abdomen without breaking your back it is a reality thanks to the plank. It is a isometric exercise that seems easy, although is it important to do it correctly to benefit from all its strenghs.
To support your weight you have four supports: two on the forearms and two on the feet. The gaze should always placed forward and the heels should be in contact with each other. In turn, the chest and abdomen should be in tension. Raising an arm or leg will add difficulty to exercise. For begginers, it is possible to rest your knees on the floor.
If there is a body weight exercise that allows you to train all the muscles, that is the burpee. It is really complete and also is ideal to burn many calories. Initially, you should stand with your feet hip-width apart and then the squat down to bring your hands to the floor.
The next step is to move toyr legs back in one movement until to reach plank position. Do a push-up, keeping your back alignment, and jump back into a squatting position. To end each repetition, you must jump with your arms up.
Do you want to strengthen lower body? The lounges are excellent to work mainly the muscles of the hips, glutes and thinghs. It is a single leg exercise that can help you to develop strengh and endurance without putting extra stress on your joints.
To start, you should stand-up, take a big step forward with your right leg and translate your weight forward so that the heel hits the floor first. Lower your body until the right thing is parallel to the floor and your right shin is vertical. Press on the heel to return to the starting position and repeat the movement on the other side.
5. Squats with extend arms
Squats are useful for toning your glutes, legs and arms, as well as strengthening your back muscles. If you want to add more intensity you can do this variant of traditional squats incorporating equipment such as dumbbels or discs.
Start standing-up and extend your arms at eye level. Bend your knees with your feet slightly wider than your shoulders width and squat until your thighs are parallel to the floor. The goal is none other than to stay as long as you can in that position. You will see improvements litlle by litlle!
From Nubapp we remind you that is very important that you do streaching exercises before and after each training session. Among other benefits, they will allow you to avoid injuries and prepare the muscles to offer their best version in each sports practise.
As you have seen, you only need few minutes a day to keep fit. Don’t let quarante stop you!