Proposal of simple exercises and without material to do at home.
Next, a proposal of 5 very simple exercises to do at home in which hardly any material is needed is developed.
These exercises are based on basic movement patterns, which is why an improvement in strength and functionality in day-to-day actions is sought.
They focus on knee dominant movements , squat and lunge movements, hip movements such as “one leg bridge”, pulling movements “one arm rowing” and pushing movements including push- ups .
It is important, before carrying out the prescribed work, to know that a warm -up should always be carried out both to avoid possible injuries and to optimize the work of the muscles. In this case, for said warm-up, different mobility exercises will be carried out:
Proposal of simple mobility exercises to do at home.
- If a miniband is not available, a piece of clothing that is elastic and provides resistance can be used. If this is not the case, you can also do the exercise without material.
- It is recommended to perform 2 sets of 12 repetitions per exercise, resting 2 minutes between sets.
Once the warm-up part, corresponding to mobility, is finished, the main part of the session will be carried out, consisting of strength exercises:
Proposal of simple strength exercises.
- If you don’t have a kettlebell like in the video, the exercises can be done without material or with any other object such as a bottle or a backpack.
- It is recommended to perform 4 sets of 10 repetitions per exercise, resting 2-3 minutes between sets.
- If you are familiar with strength training, it is recommended to start the exercises without a load and then progressively include extra weight.
It is important to remember that not all exercises are suitable for everyone . If you are concerned about whether the exercises in this or any other program are right for you, don’t do it unless it has been approved by your physical educator.
This is especially important if you have any pathology or injury, or are within the special care groups such as pregnant women, postpartum and/or lactating women, the elderly or people with disabilities.
The advice and training instructions included in this video are not a substitute for personalized advice from a physical educator. As with any exercise program, if at any time during your workout you begin to feel weak, dizzy, or have physical discomfort, you should stop immediately. You are responsible for exercising within your limits and seeking medical advice and care as appropriate.
On the other hand, forced isolation at home alters the natural biological rhythms and patterns of physical activity to which we are accustomed.
Therefore, in these weeks at home it is especially important to avoid what is known as ‘sedentary behavior’ . That is, spending many hours of the day sitting in front of a screen. Human beings are not designed to spend many hours in a row sitting down. Therefore, in addition to doing a little exercise every day , it is necessary to ‘break a sedentary lifestyle’ and get up from the sofa or chair at least once an hour.
Our natural genetics expect us to move around a lot during daylight hours and to rest when the sun goes down, sleeping about 8 hours at a time . It is also important to receive solar radiation even if it is on the terrace of the house or in front of the window.
Solar radiation generates a series of chemical reactions beneficial to health.