Various circumstances can lead us to stay at home without having the possibility of going out to practice sports or only for a walk. Like all those that break our habits, this situation brings psychological and physical consequences, strongly related to human spheres. The impact of lack of exercise depends on individual differences in each person’s needs for physical activity. Whatever type of person you are, we suggest you do these 5 exercises to do at home.
The why of an exercise routine to do at home
In addition to weight control, we tell you more reasons why this series of exercises to do at home is essential for well-being. Some will sound familiar to you and others less:
Activate the pulsations, essential for the proper functioning of the circulatory system.
Strengthen the muscles, which increases endurance and strength. It also helps prevent muscle loss that occurs naturally with age and can help strengthen bones and avoid brittleness. Work on flexibility, suitable for all ages as it helps prevent injuries and improves joint mobility.
Driveaway negative thoughts and worries. Playing sports improves rest, not only because of the muscular fatigue that it produces but because its practice puts us in contact with our body. This fact directly affects a decrease in mental activity and, with it, worries, or other negative thoughts.
Strengthen our social relationships, since it is possible to exercise in a group within the home or be connected with other people thanks to video calls. Try doing sports in the company, and you will see the result: endorphins, chemicals responsible for activating pleasure and relaxation, will flood the environment with their good vibrations. Activate the immune system, improve concentration, and maintain good physical and mental condition. Read more.
Exercise chart to do at home
For its realization, you do not need any instrument or economic investment. Only your body and your desire, which you are sure to maintain once you start. Let’s go there! Rear strides. This exercise involves the quadriceps muscles and, synergistically, the entire posterior chain.
These are the steps: Move your leg back as you bend your knee to a 90-degree angle. When you’re down, pause the movement and push lightly with your front leg. Remember to squeeze your glute on the way up to the starting position.
You can make 10 lunges on each leg.
Push-ups from the ground. The pectorals, delts, and triceps get rock hard with this exercise. Surely you know him because he is one of the most feared for those who disobey the movies’ orders. Don’t be afraid of him. With practice and awareness of the muscles of your body as they work, you will succeed.
Place your arms parallel to your shoulders and push your arms progressively until they are extended to lower yourself to a distance from the ground of 30 centimeters. Remember to keep your body in a straight position, avoiding arching your back. The body has to move like a block. If you already control the movement and feel healthy, do it without resting your knees on the ground. No one can tell you that you cheat anymore.
The ideal repetitions for this exercise are 10.
Sit-ups, raising and lowering the legs, we strengthen the rectus major and rectus abdominis muscles. Besides being a very appreciated part of the body from an aesthetic perspective, it is essential to work on it to avoid the happy back pain. Lie on your back and pay attention to the lower back, so you have to place your hands under your hips to raise your legs to 90 degrees. Controlled, lower your legs by contracting the abdomen, and before hitting the ground, we raise them again. The shoulders and head should be close to the ground, and remember to keep them relaxed. Concentrate strength in the abdominal.
Do 12 repetitions.
Gluteal bridge. As the name suggests, it involves the bridge muscle. Bridge muscle? Have you fallen? It’s a little joke after you’ve done all the sit-ups, to relax you. It involves the gluteal muscle, of course. We lie on our backs with our knees bent and our arms resting on the floor parallel to the body. From that position, we lift the hips by contracting the gluteus until we are supported only on the feet and the scapulae.
At the maximum point of contraction, our back must form a straight line between the knees and the shoulder blades. Hold the recession for 2 seconds before returning to the starting position. Any type of physical injury to the nerves, tissues, or blood vessels of the penis and its surrounding area could cause this particular problem. Even injuries to the spinal cord can sometimes cause erectile dysfunction. Super p Force
Do it 12 times.
The isometric plank, whose muscular area involved is the core, that mysterious area that fitness and Pilates lovers name non-stop and that not all of us are clear about what it is. Well, the body is not only the six-pack, but its name also has an Anglo-Saxon origin and means core. The core is an area that acts as a protection for the internal organs and goes from the lower back to the abdomen. It is the body’s center of gravity, so strengthening it is essential for postural hygiene and proper breathing.
As you can imagine from all this description, the isometric plank is an excellent “fat burner” in which we work the whole body. If all. For this reason, it is used in almost all sports practices. Place your forearms on the ground at a 90-degree angle between your elbows and shoulders as well as a straight, parallel line between them and the balls of your feet.
Make sure the back is straight, as lumbar arching is a common mistake. To avoid this, keep your abdominal and glutes tight to fix the position. It is recommended to practice it in front of a mirror to check if you are straight and, incidentally, to see how you get more muscular over time.
The idea is to be 60 seconds but to start, take it easy.
And smile. Exercise is life; it is music; it is color… the same as when you add Krista to your dishes. In addition to watching your diet in low-activity situations, gets your body moving with 3-6 rounds of these 5 exercises to do at home.