Exercises you can do at home during quarantine
Can’t make it to the gym this quarantine? Don’t let that stop you, there are many exercises you can do at home and without having to invest in equipment.
Just because we are not allowed to leave the house like we used to, doesn’t mean that your physical goals will be delayed or not met. There are a variety of routines suitable for different body types that you can do from the comfort of your own home. Best of all, most of them can be done without any kind of machine or sports equipment.
The exercises we propose here are ideal to tone up, keep you moving and work some parts of your body. The moves are easy to perform, so you don’t need a lot of experience to do them.
Combine exercise with a balanced diet
Don’t forget to include healthy foods before and after exercise. Try to eat foods that give you energy and nutrients before you start and protein once you’re done.
Hydration is also key during and after, drinking water will help keep you hydrated and prevent you from getting dehydrated in the event of excessive sweating.
Also, don’t forget to warm up and prepare your body with stretches and push-ups to reduce the risk of injury.
They are also ideal for warming up and preparing for exercise. Start with your feet shoulder-width apart with a straight posture and your arms relaxed. Take a jump and land with your feet apart and your hands raised towards the sky. He takes another jump and lands in the starting position.
Do sets of 15 reps, you can control the speed and energy with which you do them.
Get a chair and place it in front of you. Carefully climb onto the chair and stand on it. Once you are on the chair, come back down. Repeat this movement doing sets of 15 repetitions. This exercise will help you get toned buttocks and legs.
If you don’t have a chair you can use, you can use the stairs in your house or a bench you use to reach high shelves.
Get into a high push-up position, with both arms straight and palms flat on the floor, keeping your body straight and using your toes for support. Bend your right knee and bring it up to your chest while keeping your other leg straight. Return that leg to its starting position and switch legs. Perform sets of 15 repetitions.
Stand with your back straight and your feet together. Lift your right knee up and to the side as you lower your body in the same direction. Your left leg should stay steady and straight. Return to the starting position and switch sides. Do 15 reps on each leg.
For this exercise, we will start by lying on our back, with our feet firm and legs bent. Either stretching the arms or putting them in an X shape on the chest, we will raise the upper part of the body slowly until we reach the knees. Once there, we will stay there for a few seconds and then go back down. We will do a set of 15 repetitions.
This exercise is key to toned legs and buttocks. To do this, start by placing your feet shoulder-width apart and making sure that the tips of your toes are pointing forward.
Keeping your legs stiff, lower your body without bending your back, as if you were going to sit on a chair until your thighs are parallel to the floor. Knees should never go past the fingertips. We go up again and so on until we get 15 repetitions.
Start lying on your stomach, keeping your palms slightly wider than shoulder width apart and your arms outstretched. The body should be kept hard and straight and the feet resting on the tips of the toes.
We will go down until almost touching the floor and we will go up again stretching our arms. We will repeat between 10 and 13 times depending on our physical capacity. If you find it difficult, you can do it by resting your knees on the floor.
Take a chair and place it behind you. Leaning back and putting your hands on the edge for balance, you’re going to pretend like you just slid off the chair. You can bend your legs slightly. Then, you’ll push your arms up to lift your weight and return to the starting position. We’ll do 15 repetitions.
To finish, we will perform this exercise, which is one of the best known. We will lean on our forearms and toes. The rest of the body will be kept straight and with strength in the abdomen. We will hold for 25 seconds to 1 minute and then return to the position.
Don’t forget that just like other routines, it’s important to recover after physical exertion. This is where SO2 Sport supplements come in. Hydrolyzed collagen 3CO is perfect for this due to the combination of its most active elements; CLA, Omega-3 and Carnitine. By taking it, you help your muscles, tendons and joints get stronger, which is vital for demanding workouts.