It is recommended that people exercise. With the beginning of the pandemic, the entire population has the obligation to remain in the comfort of their homes, and the obligation to wear a mask when going out of the home. Thanks to this, many places where people are concentrated had to close or not admit many people inside the place. And gyms are no exception.
This made many people have to start their own exercise routine from home. Many would not do it for the excuse that they do not have the exercise equipment that gyms have. Or that there is no professional to educate them on how to do the exercises.
Don’t discourage yourself. You can exercise from home. Of course, it will not be the same as in the gym, but at least you can have the same process, a little slow but at least it will be something. What really matters is doing the exercise well.
With this, I would like to teach you several exercise routines that you can use to combine them. You can make one day train a muscle, or 2 muscles so as not to overexert the muscle. That is why in this article I will mention some routines for various parts of the body.
But before we start, we would like you to read this article that is about “Running, how to start again”
Arms
Military funds
We will place ourselves in the position of funds, and we will place the arms at the height of the shoulders, remember that the elbows must be attached to your body. And that our feet are a little apart. Once ready, what you are going to do is bend your elbows to lower your body until the upper part of your arms is equal to the ground, and then go up. Doing those 10 or 12 times.
Flexion and rotation
You must put yourself in a flexion position, and then lower to perform the flexion. But when it comes to climbing you will rotate your upper body to extend your arm upwards. To then repeat it again but this time it will be with the other arm. The repetition will be completed until you finish with both arms. And the repetitions can be 10 or 12.
Remember that if you feel you can do more, go ahead, but this is recommended. And if you feel that you can no longer do one of the exercises, only do as many times as you can and move on to the next exercise.
Legs
Squats
Obviously, this exercise should never be missing, since, being the most common, it does not mean that it is bad. In fact, it doesn’t hurt to add it to one of your exercise routines for the day.
What you should do is stand with your legs apart, but not so much. When it comes to going down you must bend your knees. And make sure that the feet do not rise, if not. It would mean that you are doing the exercise wrong. The back should be straight throughout the exercise, the hip should be flexed when going down, and you should look as if you were pulling out your buttocks.
Remember that when you go down, you should not go down completely, but in half. To then climb up to stay straight. You can alternate this exercise and stay in the position when you finish going down for a certain number of seconds. When descending and ascending, you must do it slowly. It doesn’t have to be so fast, or so slow. Because otherwise the muscles won’t do much.
When you notice that your legs, buttocks and quadriceps of the thighs start to hurt. That means that you are noticing the results of that exercise.
Abdominal
Lying on the floor
This everyone knows, and it is that you must be lying on a somewhat soft surface. You have to put your back completely straight and touch the ground. Then you flex your legs to put your feet glued to the ground.
Now, to start with the exercise, you must climb with the only help of the trunk. No momentum or anything, just the trunk. In order to go up completely or almost completely. To then slowly lower towards the ground. And you keep going up to a number of repetitions.
Leg lift
For this exercise you must be in the same position as the previous exercise. The only difference is that you must have equally straight legs. And for starters, you should raise your legs or higher than you can, as long as they go straight. And that your body is also straight with the ground. Also, you do it slowly. And again, you can choose the number of reps you want as well as the number of sets you want to do.
Remember that these are not the only exercises there are, so we would like you to read other articles that are related to this “How to exercise the muscles of the face”.