We show you an easy-to-follow exercise table, and without having to connect!
Not everyone has a body made to follow a fitness guru moving across the screen. Some people still conceive the gym in the living room as Jane Fonda did.
Who says Jane Fonda, says Eva Nasarre. That is, a mat and you alone, remembering the exercises you do in the gym without anyone to jolt you.
Well, if you are one of those or simply do not want to abuse a clearly overloaded Wi-Fi since we started living in a #Isayathome plan, this post is for you.
A simple exercise routine created by the professionals of Clínicas Dorsia to turn any area of the house into an improvised gym and with which you will not consume Wi-Fi or megabytes … are you ready?
Benefits of continuing to exercise
“Staying active during these weeks will bring us multiple benefits both physically and psychologically. For example, when exercising our body secretes endorphins, which improves our mood and our state of mind ”, explains Marian Barrantes, a health psychologist at Dorsia clinics.
Also, if you are one of those who is having a hard time falling asleep these days, staying active will make you more tired when it comes to going to bed and therefore the rest mode will be activated earlier, helping you sleep more and better.
Lastly, maintaining a physical routine will allow you to be distracted for a few hours. The mind will disconnect from the excess of negative information, so you will be able to reduce anxiety and any other depressive symptoms associated with it.
And don’t forget that exercise is part of the plan to keep your immune system strong, something that is more important today than ever.
The experts at Clínicas Dorsia have developed a simple exercise routine specifically designed so that you don’t have to leave home and with which you can stay in shape during these weeks. You can do them in the living room, in the bedroom, in the kitchen, and without abusing the Wi-Fi!
Very attentive, we begin!
FLEXIBLE IN THE GROUND
Push-ups are a very easy exercise to do at home, either on the floor or on a mat. Lie on your stomach and place the palms of your hands on the floor at the height of your shoulders.
Lift your body and keep your body upright without raising your glute and looking straight ahead.
If you cannot with all your weight, you can support your knees, in this way the same area is worked at a lower intensity.
Perform three sets of 10 push-ups.
BENDING IN THE WALL
If push-ups on the floor are not your thing, or you simply want to tone that area more, we give you another option. Rest your hands on the wall and move away (the further you move, the more intense the exercise will be).
As on the floor, place your hands at shoulder height and raise your legs, this is the initial position of the exercise. To do it, go down towards the wall by tightening your abdomen and make sure your back does not twist.
Perform three sets of 10 push-ups.
SQUATS WITH YOUR ARMS FORWARD
For this exercise, we will perform a normal squat, but with arms extended to intensify. If you find it impossible to perform the exercise with your arms extended, you can perform normal squats.
Remember that when you squat, your knees should be facing the same direction as the balls of your feet.
Do three reps of 10 squats.
Although this exercise is done with a box, you can use a chair or any object that allows you to climb into it without tipping over.
We rest one of the feet completely on the drawer and the other on the floor. The foot that is on the floor is raised and is also placed in the drawer.
Keep in mind that when raising the foot you must use the strength of your leg and contract your abdomen. Otherwise, you will not be correctly doing the exercise.
Do two reps of 10 raises on each leg.
Support your whole body on the floor or a mat and place your hands down as indicated in the illustration.
Raise your pelvis and keep your back straight, then lower without touching the floor until the end of the repetitions. Do three reps of 10 lifts.
SIMPLE AND CROSSED ABDOMINALS
For classic crunches, place your hands behind the neck and lift for a crunch. Focus your energy on the abdomen and be careful with the neck area. Do three reps of 10 sit-ups.
For the crusaders, lie on the ground and place your feet flat on the ground. Rest one of your feet on your knee and place your opposite arm under your head. This is the initial position of the exercise, now keeping the abdomen hard try to touch the knee with your nose.
Do two repetitions of 10 exercises on each leg.
ABDOMINALS ON A BIKE
This time, instead of resting your feet, place them at 90 degrees and your two hands under your head. Try to make your nose touch your left knee while the right leg is extended, do the same, but in reverse.
Do two repetitions of 10 exercises.
Lay your whole body down and raise your legs. Now make crosses with them simulating the movement of scissors.
Perform 3 repetitions of 20 exercises.
Set yourself a routine
Experts recommend that, once you understand these exercises, you make a calendar with the days and times when you will perform your routine. This way it is easier for you to remember and do not skip it.
What is the ideal frequency? From Dorsia Clinics they advise doing it four times a week, at least.