Closed gyms? Here is a series of exercises to do comfortably at home to keep moving even in these weeks of isolation
The closing of gyms is also among the steps taken by the government to curb the spread of the Coronavirus. A news that angered the most fanatical in sports and fitness and cheered up those who were obliged to pay a monthly fee to their current account in that weight room. But good news, because your home in solitude will become the ideal place for those who still delay their fateful gym membership until next Monday to continue training or where to begin doing it.
With too much time available, considering the call of the couch and the long list of backwards TV shows, there are many things that can be performed inside the home and many workouts to stay fit. So here is a circuit of ten exercises in the inexhaustible hours you spend at home, to begin practising. You're going to need a pad, or some traditional rug. A rubber band, a couch, and a great deal of good will.
Corona-virus, 10 Exercises To Do at Home During Quarantine
Incline push up
Get started with pushups. Only turn the comfort sofa into a useful tool for the gym. Put your hands on the couch so that you put less weight on your sides. Place your hands at a distance from each other equal to or slightly wider than the width of the shoulders. Try to go down slowly and touch your chest to the sofa and then return to the starting spot, still trying to retain the pelvis retroversion.
Pull elastic
Take an elastic and fasten it under your feet when sitting comfortably on your carpet or mat. Spread your feet, if you want more stress. When rolling the elastic in your hand to change the resistance, the more it is rolled, the harder it will be. With the elbows fixed to the body, draw the elastic towards you. I suggest straight shoulders down and back, not arching forward. Without ever losing charge, then return the elastic to the initial position.
Static boat pose
For fitness and gym lovers this is certainly one of the most feared exercises, but also among the most effective for those who want to get a steel abdomen. Classic isometric exercise to train all the abdominal muscles. From a belly up position we raise our legs and stretch our arms in front of us (simplified version) and hold the position going to form a boat. For the more daring you can bring your arms outstretched behind your neck. We maintain the position without losing tension or control of the pelvis, which must be retroverted for the entire duration of the exercise.
Plank
Another resistance exercise and highly effective for training the whole body. On your stomach, place your forearms on the floor in a straight line with your shoulders so that they are parallel to each other. Raise your buttocks, but I recommend, avoid keeping them too high. I hold the position for 30 seconds. Remember to breathe.
Side plank
Same exercise but this time go to strengthen the oblique abdominals and the transverse abdominal muscle. Always free body position yourself on your side and rest your elbow on the ground and then lift yourself off the floor. All the weight of the body is concentrated on the forearm which also in this case must remain in line with the shoulder.
Hyperextensions
Lie down on the floor with your stomach on the floor (prone position), legs stretched with hammer feet. The hands can be placed behind the neck, under the chin, along the hips with the palms upwards, stretched forward. Hold the position for 30 seconds.
Ground bridges
Lie on your back (belly up) extend your arms at your sides, bend your knees, place your feet on the ground and then lift both the buttocks and the pelvis while always keeping the upper back, shoulders, arms and head lean on the floor. Raise and hold the position for 30 seconds.
Wall sit
Since all you need for this exercise is a wall, the walls in your home will look perfect. Position your back to the wall, lean your back well keeping it tight and imagine an imaginary chair. Position your feet equal to your femur from the wall trying to achieve an angle of approximately 90 degrees. Lean your head against the wall and keep your hands at your sides. Hold the position for 30 seconds.
Jumping jack
Did you think you could get by without cardio? Yes, many parks are closed as well as gyms, but there are also exercises at home that can help your aerobic workout. Feet together with legs outstretched and arms at your sides, raise your arms above your head and jump with your legs apart. Always in synchrony, return to the starting position and continue repeating the movement without stopping.
Stretching elastic
A great shoulder exercise is the military press. While standing, pass the elastic band under your feet, shoulder-width apart. Grab the elastic once again and bring your hands to shoulder height. With your back straight, push upwards until your elbow is almost completely extended, control the descent by returning to the starting position.
The entire workout takes about 30 minutes. Repeat this 3-4 times a week. Perform one series after another without recovery, climbing by one repetition and three seconds respectively for resistance exercises. And don't cheat.
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