Coronavirus quarantine: 5 exercise routines to do at home

Coronavirus quarantine: 5 exercise routines to do at home

Simple exercise routines to tone different parts of the body at home.

5 exercise routines to do at home, lose weight and tone the body.

These home exercise routines are the ideal way to tone up, keep moving, and work your body during these general quarantine days. They are exercises that people with different levels of preparation can do, since they represent simple and easy movements to perform. All you need is a mat or mat..

Irma Aran, a physical education teacher and personal trainer, says that these exercises that raise the heart rate above normal, from 30 to 45 minutes (dancing, light walking or running), combined with exercises to tone the different muscle groups, which last 5 to 15 minutes. All this always accompanied with a healthy diet.

Workout routines to do at home

Squats, lunges, sit-ups, and cardiovascular exercises are part of the routine.

Before starting it is important to take time to warm up to prepare the body to perform the exercises and avoid injury. A good starting point is the joints: shoulders, elbows, wrists, hips, ankles, and knees. This is accomplished by doing slow, wide movements. And, at the end of the routine, it is important to stretch the worked muscle groups and relax the whole body, to avoid discomfort and release tension ..

Read: Exercise plan for beginners for your first week in the gym

1. Run or walk on site. Raising the knees as close to the chest as possible, for 10 to 12 seconds, and alternated with a foot-tapping in place, as light as possible. Try to hold this for 40/60 seconds.

2. Squats. Stand in front of a chair, with your legs slightly more than hip-width apart, with your feet slightly open outwards (the chair is a point of reference, it is where you want to go but without sitting or leaning). The exercise consists of simulating sitting down the tail (as much as possible) without the knees exceeding the toes and pulling the hip back. The back should be straight and the chest wide open. When climbing, the heels must be well supported on the floor, squeezing the buttocks and sinking the navel, before fully stretching the legs. This can be accompanied by an arm movement forward, when the tail is lowered, and backwards, when extending the legs. Repeat the exercise 15 to 20 times. Once the technique is accomplished, it can be done without the chair.

Exercises to do at home do not need a lot of space and do not generate expenses, only a mat and a chair are used.

3. Lunges. Stand with your feet apart respecting the width of the hips, well supported, feeling the weight of the body distributed between them. Right back and arms loose at the sides of the body. Take a long step forward, flexing the knee with the trunk straight, forming a 90 degree angle between trunk-thigh and thigh-leg, controlling (as in the squat) that the knee does not exceed the tip of the foot. Return to the starting position by pushing hard on the floor with your foot. Do the same with the other leg. Perform the exercise alternating one leg and the other. Those who want to intensify work can add weight on their hands (like dumbbells).

4. Buttocks and twins. Support your hands and knees (bench position), on a mat, taking into account that the support of the hands does not exceed the width of the shoulders and that of the knees the width of the hips. The exercise consists of bringing one leg back and up, without exceeding the height of the hip. It is important to keep the back straight, without arching the waist, and taking into account that the head and neck continue the line of the back. Repeat the movement 15 to 20 times and then change legs. The one with twins is standing, resting his hands on the back of a chair or on a wall, to have a point of support that helps maintain balance. Raise the balls of your feet, controlling that the weight of the body falls on the thumb (big toe) and the second toe. Legs and ankles together, right back and navel inward, keeping the pelvis perpendicular to the floor. Do it 10 or 15 times, with the feet parallel, and many others, with the tips of the feet out. 

Men and women can do exercises at home to lose weight.

5. Sit-ups. Lie on a mat facing up, with your back flat on the floor and your legs flexed and hip-width apart. The feet must be very firm on the floor, as they are an important point of support. The hands, with the fingers crossing, will be located at the base of the neck, supporting the head. Peel the back up to the level of the shoulder blades, concentrating the force between the tip of the sternum and the navel, without straining the neck and holding the head with your hands without pulling. Perform 2 or 3 sets of 15 to 20 repetitions, pausing between series and series for as many seconds as repetitions have been performed. One way of breathing that can accompany the exercise is by breathing down and exhaling when making the effort, at the moment of flexion (trunk elevation).

Remember that physical activity (along with a healthy diet), in addition to helping you lose weight, reduces bad cholesterol (LDL), regulates blood pressure and blood glucose values, releasing endorphins, great allies to sustain the periodic routine and systematically.