Training at home is something that was gaining a lot of strength during the first quarantine of the pandemic. Not only couldn’t we go to the gym, but we couldn’t leave the house and do any outdoor activities. no wonder that exercising in our own living room became the most common activity.
Even when we were able to start going out, the gyms were still closed. Hence, even celebrities, such as Nuria Roca, kept fit by exercising in their own home. If, like us, you have also discovered the benefits – including saving time – of training at home or you are starting to do it now, the routine that Nuria Roca followed is perfect for you.
23 EXERCISES with our own BODY WEIGHT to get in shape AT HOME WITHOUT Vitónica MATERIAL
Four exercises in 40 minutes
During the months of October, November and December 2020, Nuria Roca carried out a 12-week challenge to get in shape by training at home. The idea was simple: I trained between three and four times a week, about 30-40 minutes, following a table of exercises that complied with the following rules: warm-up, seven minutes repeating four exercises, rest, another seven minutes with another four exercises, more rest, and 7+7 combining the two exercise tables. We end with some stretching.
In addition, the days that it was possible for him, he went for a run or a walk. To choose the exercises, Roca herself indicated that she did some on her own or followed exercise tables that some coaches shared on social networks. Of course, we can do the same. But if you want to start now, the presenter shared some of her favorite exercises. Four simple, basic and perfect exercises so you can start getting in shape at home.
Stride or lounge
To perform the stride we must initially stand up, with the legs slightly apart from the width of the hip and take a step forward with one leg keeping the torso as straight as possible.
The forward leg should be bent at the knee until it forms a 90-degree angle with the leg. The leg that does not move must be anchored with the foot to the ground but must descend towards it by the knee. If we already have practice and we want to intensify the exercise, we can do it by including a dumbbell in each hand.
squats
Another of the great classics, without a doubt, is the squat. A basic, but very effective to work the legs and buttocks. always looking ahead and without rounding your back, we must lower the buttocks by flexing the knee and the hip. We descend until the thighs are parallel to the ground and from there we must rise slowly while exhaling the air inhaled at the beginning of the descent of the body.
Skipping
A perfect cardio exercise to help us burn fat and calories. Nuria Roca jumps continuously for several minutes, but a good way to start is to do it in stages, like If i were a HIITwith a work time in which we are jumping all the time and a small incomplete break time to catch our breath.
A good way is to do sets of 20 seconds of jumping and 10 seconds of rest. If we do eight series, we already have four full minutes. Remember that the movement of the rope is done with the wrists, without moving the arms. Always try to land on the balls of your feet and your knees slightly bent. And of course, help yourself to activate your core to maintain good posture.
ABS
Sit-ups are a classic for training the core area. If you are going to do them, remember to bend your knees and make sure you properly support your entire lower back on the mat. You don’t have to go up very high and don’t pull your neck when doing the movement.
In any case, our recommendation is that, to strengthen the abdomen, we choose other more effective and safer exercises: we recommend some such as the plank, side plank, commando plank, quadruped superman, climbers or reverse crunch.
In Vitónica | The best calorie burning exercises you can do at home, and a routine to start training
Pictures | @nuriarocagranell