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8:00 in the morning
Wednesday 11 November 2020
D b a-
In light of the current closure of gyms due to the outbreak of the Corona virus, simple home exercises represent a valid alternative to improve physical fitness without too much effort.
Stefan Geisler, a sports professor at IST University in Dusseldorf, Germany, explained that it is not allowed to exercise excessively at home, where the heart beats fast and the pulse increases excessively. The German professor added: “When shortness of breath or pain occurs during exercises, you need to take a break or work to train other muscle groups.”
Exercise strengthens muscles and stimulates blood circulation, and these exercises can be adapted to each level of training and can be varied according to the health of the student.
And Stefan Geisler advises a person, suffering from knee, hip or spine problems, to give up strenuous exercises and adjust them so that he does not feel pain, and if a person suffers from chronic diseases, it is better to consult first a specialist or therapist Doing exercises.
For his part, personal trainer Nikolai Boraki in the German city of Insbach recommends exercising before breakfast, but if a person is hungry after waking up from sleep, he can eat some food and take a short break until the food is out. is digested, so start exercising.
Here is a series of simple exercises you can do at home.
Movement improvement
Head nodding: In this exercise, the head is slowly moved up and down, then left and right, and this exercise is repeated 5 to 8 times.
Shoulder Rotation: In this exercise, the shoulder is rotated backwards at a rate of 10 repetitions.
Cat Position: In this exercise, the body assumes a kneeling position relying on the hands and knees, and the cat’s back and back positions are swapped and each position is held for 4-5 seconds and the two positions are swapped 10 times.
The position of the dog facing up or the position of the child: in this position, the hands and knees are supported with the pelvis extended backwards, the arms extended forward and the forehead resting on the ground, then the pelvis is moved forward and placed on the floor and the upper body is supported by the outstretched arms, then looking up, And this position is maintained for 3 to 5 seconds and the two modes are switched 5 to 8 times.
Diagonal Arm and Leg Raise Position: In this position, the body is centered on the hands and knees, and the right arm is extended forward and the left leg back, and this position is held for a period of 3 to 5 seconds , after which the knee and elbow are pulled so that they touch (almost) below the stomach, then Extend the arm and leg again and repeat this exercise 10 to 15 times on each side or for each pair of arms and legs.
Muscle strengthening
Squat Exercise: In this exercise, the trainee stands upright and the feet are spaced apart waist-width apart, so bend over as much as possible and hold this position with the heels on the ground, and it is not allowed that the knees protrude from the tips of the toes. 10 seconds pass, straighten the body and return to a standing position, then bend the upper body forward, holding the feet, ankles or legs with the hands, and this exercise is repeated 5 to 8 times.
Lunge Exercise: In this exercise, the right leg is stepped forward and the knee should form a 90 degree angle and the left knee points towards the ground but does not touch it, so the pupil tries to keep the lunge. balance the body and keep the upper body straight, and then it’s done. Return to the original position and repeat the movement bringing the left leg forward and tilting the right leg to the ground.
During a lunge exercise, experts advise not to hold the exercise position, but can instead move smoothly, as it is possible to jump when performing a lunge position and can remain in a lunge exercise position for a period longer, turning the upper body to the side while extending the arm upwards.And this exercise is repeated 10 times for each leg.
The plank exercise: At the beginning of this exercise, focus on your hands and knees, then move to the push-up position by leaning on the ground with your forearms, and this position is maintained for the longest possible period, and in the meantime the elbows should be directly under the shoulders, with the buttocks and abdomen stretched AND the pelvis is not allowed to hang, but it should be approximately shoulder height, and you can lean on your knee at the beginning of this exercise, and the exercise of the plank is repeated one to five times while maintaining the position of the exercise for the longest period possible each time.
Durability
Open jump exercise: In this exercise, the jump is performed by moving the legs in and out, as well as moving the arms up and down, and if you are suffering from waist problems, you can do a jogging exercise by moving your arms up and down. down, and this exercise is repeated 20 times.
Jogging immediately: in this exercise, jogging is performed lightly or intensely by lifting the knee to the height of the waist and this exercise is repeated 3 times for 30-60 seconds.
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