There are many myths surrounding health and training and, among them, that you have to do very complicated exercises to guarantee good health, that 10 minutes a day does nothing, etc. Y the reality is totally the opposite.
The human body does not understand if you are doing bench presses or push-ups, if you are training for 30 minutes or an hour. What your body does understand is if you are putting him under stress (speaking of physical exercise).
Therefore, this time we bring you seven exercises you can do anywhere and that will help you activate and improve your health.
Bodyweight Squats
Like all the exercises that we are going to discuss below, you only need your own body weight. To do it correctly, you can place your hands behind your head or parallel to the ground if it is more comfortable for you.
Next, look straight ahead and lower yourself while bending at the knees and hips. She tries not to do a lumbar or dorsiflexion to put more emphasis on the quads. When you have lowered as far as your mobility allows, go up explosively.
Bodyweight lunges
Lunges are another great exercise to strengthen your legs anywhere. For this, we only have to bring one leg forward and perform a full knee bend to work the quadriceps or include a hip flexion to further work the hamstrings and glutes. When it comes to going up, we have to do lead leg strength and not the one behind.
push-ups
With push-ups we have an exercise to work the pectorals, deltoids and triceps. During the execution of this exercise we must keep the elbows close to the body, approximately at a 45 degree angle.
Do not stay only with the push-ups performed parallel to the ground, you can include inclinations supporting the hands or the tip of the feet on elevated surfaces to make exercise easier or harder (for example some stairs, a chair, etc.).
plates
Abdominal planks are one of the best exercises for work the core. This is because during this movement we do not perform a spinal flexion unlike conventional abdominal crunches.
It is important that when executing this exercise we do not flex or extend the hips since we will be losing the benefits that this exercise provides us.
jumping jacks
Possibly one of the most used exercises in all areas, especially when it comes to warming up before starting to train. Jumping jacks, with all their variations, are a good exercise for activate our whole body (legs, arms and core are involved in them) and to raise the pulse little by little.
Standing Oblique Crunch
It is a very simple exercise to perform and very gentle, perfect for people who have joint damage. It involves a large part of the muscle groups, especially the core and the leg that maintains the balance, and it is a very low impact exercise.
For the exercise to be effective, it is important that we do it for a long time, between about a minute or two on each side of the body.
mountain climbers
The mountain climber adds a great cardiovascular component to a spinal stabilization exercise. Basically we could say that the mountain climber consists of a plank to which we add a destabilization component by alternating the support points from the feet.
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