Health
Adviсe
Let’s say you didn’t make a cult out of sports, but you lived an active social life – trips around the city and daily chores were enough to feel good. How can you help yourself now, in quarantine?
No kinks
The period of restrictions has changed the structure of the day and physical activity of most of us. Communication has finally moved online, but the body is increasingly asking for a warm-up. Before rushing to free online fitness courses, think about balance. It is important not to overdo it out of habit and become a force multiplier and accelerate your to lose enthusiasm. For beginners, it is, alas, unstable.
We asked bodybuilding champion @ivan.ber to choose just three exercises that will help fill the bodies of couch potatoes with pleasant lightness, will not scare with complexity and will be comfortable in a room of any size.
1. Push-ups
It will help to work out the shoulder girdle, including the muscles of the chest, arms, shoulders and many others. The closer differences between google shopping and google ads elbows are to the body, the more the load from the chest is transferred to the triceps. If it is difficult to do push-ups from the floor, use a well-fixed support, such as a bed.
2. Squats
This is probably the main exercise for working the lower body. Here you will have to watch the technique:
Place your feet slightly wider than shoulder width apart;
squat, move your pelvis back, as if sitting on an imaginary chair;
bend your knees to the sides where your toes are pointing.
It is permissible to use family members as weights, of course, taking into account their weight and your training.
3. Plank
This exercise works almost all muscle groups. The longer you hold the plank, the more effectively it works. It would be very sault data to reach 3 minutes, but let the path to them be gradual.
Perform these exercises sequentially, starting with three approaches, gradually increasing to five. The number of repetitions in the approach will be different for everyone. Perform as many as you can handle, the main thing is regularly. By the way, you will thank yourself for stretching before and after training the next day after performing the complex.