Workout at home when the street is rampant COVID-19
At the moment we are witnessing a pandemic of the virus COVID-19. Gyms are closing, and you need to strong form a body candidacy, in this article we will talk about how to exercise at home correctly when a street COVID-19
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You stayed at home to protect yourself from the virus COVID-19 what kind of training should you do to keep yourself in good shape!
Rules for training at home during the virus COVID-19.
It is very important to observe these basic rules when playing sports! You must adhere to them, otherwise do not expect any result from strength training.
What equipment can be purchased for training at home: Dumbbells: for exercises on the arms and abs.
1. Adjust your diet.
Even the best weight loss exercises will be powerless if you eat a lot and eat incorrectly. Not necessarily sits on a super-strict diet, just follow the principles of a healthy diet. Your main menu should be protein and complex carbohydrates.
2. Drink plenty of water
It is very important to drink at least 1, 5 liters per day. ordinary clean water. Even if you “dry”, you still need to drink such a volume of water.
3. Breathe correctly
Be careful when performing each exercise – you need to breathe well in each. When the body has a load, it needs even more oxygen. In addition, it oxidizes fat cells and it speeds up the process of losing weight.
4. Warm up before training
Be sure to do a warm-up of the whole body both before and after the exercise. Thanks to him, you can not only prepare the body for the load, but also consolidate the result.
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You need to train during the virus COVID-19 no less than 2-4 times a week, and the duration of the training should be about 60-90 minutes.
Hand exercises
Perform these simple exercises as often as possible (at least every other day) and keep your arm muscles in good shape. You will need dumbbells, weighing from 1 to 2-3 kg.
Raise your arms with dumbbells to chest level, unfold them and raise the top. Then again lower and unfold. Complete 17-25 sets.
Fly Hands
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Bend over, slightly bending your knees. Raise your arms quickly, and start them as far as possible. Perform 17-20 reps.
Rear Fly Hands-on weight
Raise your arms with dumbbells as shown in the picture above. Without lowering them, perform this exercise 10-15 times.
Triceps Chop
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Put your feet shoulder-width apart, stand straight and bend your hands behind your back. Pick them up at the same time. Perform 12-15 reps.
Butt and thigh exercises
1. Rise legs back over the floor (Cross Lifts).
Very effective exercise in order to tighten the gluteal muscles. Do 2 sets of 25 each leg.
2. Kick Back Legs
In addition to the gluteal muscles, this exercise puts a strain on the front and back of the thigh. The slower you lift your leg, the more you work it out. Perform 25 times on the left and right foot.
Deep Squat
Basic and effective buttock exercise! Squat slowly until your hips are parallel to the floor.
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Squat 20 to 35 times without weight, rest for 30-60 seconds. and repeat the exercise, do 3-4 approaches
SuperMan
Lie on your stomach face down. Stretch your arms forward and legs back. The body should be relaxed. At the exit, tighten your buttocks and tear your arms and legs off the floor. Lock and hold in this position for 2 – 3 seconds, then gradually inhaling, return to the starting position.
See More What exercises you can perform: How to home oblique workout
Exercises for the stomach and beautiful abs & waist
1. How to workout on the oblique and abs
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Lie on your back and spread your arms to the sides. Raise two straight legs at the same time. Don’t tear off your pelvis. Do 2 sets of 25 times. In order to work out your oblique muscle well, raise your straight legs in turn.
Bicycle abs
Lie on your back and put your hands behind your head. Tear your shoulders off the floor. Raise your bent legs. Pull the right leg to the left elbow, and the left elbow to the right leg. Do this 2 sets of 25 reps.
