When we have to spend time at home, it is important to create routines to maintain order and avoid the temptation to spend our days lying on the couch. Regardless of whether you are someone who does not usually play sports, or if you do it every day, you should include some exercise in your daily routine.
It is clear that when we are at home, we are limited in the choice of sport or exercise to practice, but there are many options, and you can practice without too much difficulty. Consider your experience when planning your fitness workouts, it is not recommended to strain too much if you do not usually exercise.
Back exercises at home
The back muscles are severely affected when we do not move and spend time sitting or lying down. Strengthening the psoas helps improve posture, which is important when we are sedentary.
- Superman . To do this exercise, lie on your stomach and simultaneously raise your arms and legs. Beginners can alternately raise one arm and the opposite leg.
Do 3 sets of 10 reps or 5 sets of 15 reps depending on your fitness.
- Cobra: Lying face down, lift your torso with your arms extended along your body. It is important that you do not strain your neck, try to activate only your lower back muscles.
As before, you can do 3 sets of 10 reps or 5 sets of 15 reps.
Home Leg Exercises
It doesn’t matter if you want to do leg exercises to tone them, strengthen them, keep them beautiful, or just improve your quality of life, as we demand a lot from them throughout the day.
- Squats. Stand with your back straight and slightly backwards. Bend your hips and knees until your thighs are parallel to the floor. Then return to starting position.
You can start with 3 sets of 15 reps and work your way up to 6 sets.
- Stride . Stand up and take a big step forward. From this position, lightly touch the ground with the knee of the opposite leg. Return to starting position and do the exercise with alternating legs.
Depending on your fitness, do 3 to 6 sets of 10 or 15 reps.
dumbbell exercises at home
More advanced athletes will want to add weight to their home exercises to gain strength and muscle tone in their arms.
- Biceps curl in unison: Stand straight with your legs slightly apart and your knees slightly bent. Take a dumbbell, 2 kg is enough, with each hand and bend your elbows, lifting the weight. Lose weight gradually.
3 sets of 10 or 12 reps may be sufficient.
- Triceps Extension: Take a squat, spread your legs a little and bend your knees slightly. Raise your arms behind your head while holding only one dumbbell. Stretch your arms up and down again.
As before, you can do 3 sets of 10 or 12 reps.
To do any of these exercises, you only need a little space, if necessary, remove furniture, a set of technical pants, a T-shirt and willpower to work every day.