Isolation can intensify leisure, which is completely contrary to all recommendations that promote health and well-being, immobility makes sedentary behaviors that are more difficult to adopt modify over time.
It is particularly important to keep in mind that physical activity is considerably limited. Activities that have minimal movement, such as moving to the workplace, have been eliminated, in addition to the closure of sports spaces such as parks, gyms and courts, therefore, it is necessary to carry out cape activities that compensate for this absence of movement, for well-being and health.
Physical exercises favor the immune system and metabolism, if you have a good condition it is of utmost importance to prevent the backward movement of the same because already on the 5th day of not practicing sport you can have losses in the physical work curves.
It is recommended to adapt spaces in the home or get exercise machines such as treadmills, bicycles, climbers, etc. Leaning on audiovisual material like the one you can find on the internet for exercise routines from 15 minutes to 1 hour can make a difference, it is also important to maintain a regular schedule to do them, for example, 4 days a week from 10 a.m. the morning. Adding the space with music and a screen to follow routines is the most recommended, we must bear in mind that, if at any time it is not considered to make this investment, now is a good time to adapt a place because we don’t know when we can return where we used to practice physical activities.
To start, here are some exercise suggestions that will help a lot to resume your physical condition. To contribute to its effectiveness, you should perform between 10 and 12 repetitions per exercise and reach about four sets completing a routine of approximately 20 minutes of duration.
- Development of triceps to exercise the back of the arms and shoulders:
1. Sit on the floor with your knees slightly bent.
2. Place your hands behind the body with your fingers facing it.
3. Peel the glutes off the ground so that the arms and feet support the body.
4. Bend the arms from the elbow until the buttocks touch the ground and go up to the starting position.
+ For more intensity + raise the left leg and touch it with the right arm and vice versa while pushing up.
- Push-ups are a classic that exercises the whole body:
1. Face down on the floor with the palms down near the shoulders.
2. The toes touching the ground and the feet slightly apart.
3. The body is raised with the arms, making a straight line from the head to the heels and the abdominals are contracted to prevent the hips from sinking.
4. Lower your chest to the floor by bending your elbows for one second and return to the starting position.
- Balance of hands and knees, to work abs and balance:
1. With all four limbs flat on the floor (hands below shoulders and knees below hips), lift one arm forward and the opposite leg back, keeping your back straight.
2. Knee to the chest at the same time as the elbow, to reach the knees.
3. 10 times per leg.