We present you a training plan at home with 8 exercises that will help you not lose the rhythm that you brought in the gym.
Now that you are closed by this contingency of the COVID-19 coronavirus, it is time to get creative: If you don’t have weights, use bottles of water or milk; and substitutes bench movements in the chair.
1. THRUST OF HIP WITH DUMP
Sit on the floor, knees bent and feet on the floor, lean your upper back against a bench; Place the dumbbell in the middle of the hip:
(A). Push from the heels, lift the hips to form a straight line from the shoulders to the knees
(B). Slowly lower your back at the start. That is a repeat.
Do 20.
2. RECHARGED DEADBUG
Lie on your back on the floor, with your knees and hips bent at 90 degrees, arms outstretched over your shoulders, a light dumbbell in each hand:
(A). Keeping your core and glutes tight, slowly extend your left arm over your head
(B). Start again, that’s a repeat. Repeat on the other side, and continue alternating to do 20 repetitions.
3. BILATERAL DISPLACEMENT
Holding a dumbbell in each hand:
(A) Tread with your right foot forward and bend your knees until the front leg is almost parallel to the floor
(B). Hold the position for three seconds, then press the right heel to stop; Immediately step back with your right foot and bend your knees to lower yourself in a reverse stance. Start again, that’s a repeat. Do 10, then switch legs and repeat.
4. OARS IN LAGARTIJA POSITION
Stand in a bent position with your hands slightly more than shoulder width apart, each resting on a dumbbell, forming a straight line with your body from head to heel:
(A). Activate your center to prevent the torso from turning, bend the left elbow paddling, bringing the dumbbell to the left side of the chest
(B). Pause, then go down to start again.
5. DEAD WEIGHT WITH A SINGLE LEG
Stand on the right leg with the right knee slightly flexed, holding a dumbbell in your left hand, next to the arm:
(A). Maintaining a slight bend in the knee, turn forward to lower your torso almost parallel to the floor, raising your left leg straight behind you
(B). Pause, then slowly reverse the movement to return to the start. That is 1 repetition. Do 10, then switch legs and repeat.
6. SHOULDER PRESS WITH KNEE CUFF
Hold the weights on your shoulders, palms facing each other; kneel on the left knee (A). Support your center and push the dumbbells directly over the head, turning the palms forward (B). Slowly lower the dumbbells to start over. That is a repeat. Do 10, then switch legs and repeat.
7. GOBLET SQUAT WITH DUMBBELLS
Hold the two dumbbells B vertically to the chest,
elbows pointing to
the floor, feet
hip-width apart (A). Push your hips back and bend your knees to form a squat, with your elbows brushing the inside of your knees (B). Press from the heels to start over. That is a repeat. Do 20.
8. PRESS WITH DUMBBELLS FROM THE FLOOR
Lie on your back, with your knees bent and your feet flat on the floor, holding a dumbbell in each hand on either side of your chest (A). Support the center and press the dumbbells over the shoulders until the arms are fully extended (B). Pause, then back up slowly to return to the start. That is a repeat. Do 10.