Maintenance in the form of cash registers, now that high schools are obliged to close again, is possible. It is not necessary to remove the bolsillo covering artilugios that in the majority of the cases, passed the initial fulgor, acaban llenándose de polvo. It is enough to carry out a routine of thoughtless thinking exercises to maintain and increase the tone of muscle, and at the same time, to perform a cardiovascular work.
It is fundamental to mark a routine to follow, to have a clear and factual ability for each level, even if at home and to go to the gym. “It is highly recommended to maintain an exercise routine, and now that we can go to the gym, we can opt to work at home or on the go”, said Jes Bonet, personal trainer (Run4you), licensed in Physical Activity and Deport (INEFC).
Lee also
His goal is to have as many athletes as possible with a routine of maintenance and basic training, including corridors, cyclists or footballers. “We can choose a series of cardiovascular exercises and other muscle work exercises that we can do separately, combining each amount in a routine routine,” added Bonet.
Cardiovascular propulsion routine
The most classic form of ownership in the actual context is to walk with intensity (no walk), run or ride a bike, even if you are not on the Municipal Termin, which is only allowed once the region is alive. If the time is short or the holiday we are using, another option is made at home if we have a static bicycle, to realize turn, an elliptical, or a belt to move without moving the site.
If the time allows, you can practice free ownership
But you can do cardiovascular work without the need to buy any of these devices and without bedding, with good routines like HIIT, it is said, training with high intensity intervals. “They need to be realized with an elevated rhythm, each one within its limits. And it is also important to be aware of the problems in the articles, while avoiding all that are salty,” said Bonet.
An HIIT routine for activators
His anxious urges that he does not need more than gain calories and make a little muscle.
1
‘Scissor jumps’. Abrir y cerrar piernas y brazos, saltando.
2
“Skip”. Saltar levantando las rodillas hacia el pecho.
3
Gluten free speeches .Saltos con rebote de los talones en el culo.
4
Correr sin moverse del sitio. Do as we stumble upon the road, along the sprint, without being displaced. The intensity can vary, and therefore also increase the number of calories consumed.
5
‘Squats’ saltados (sentadillas). El ‘squat’ es la sentadilla de toda la vida. Those who put on chuckles as if they were shooting, with the cuadriceps in parallel to the sole. In this case it is played with a jump in each rehearsal.
6
The patinador. Saltar on a pier and then on the other, alternatively.
7
Abrir y cerrar piernas. It burns and closes the lower extremities rapidly.
8
Escalators. With the body in the position of the board, place the rods in the direction of the pitch.
10
Plancha. Make the wrong board, but in this case it will cut and close the holes, maintaining the position of the board, cut and close the extremities. The plank can be made in another direction, which consists of passing the position of the pie on the board, attaching it to the handles and turning it backwards to make the pies.
This routine includes various options to choose from to vary and avoid monotony. It is necessary to realize the second seconds of each second with the descents of two seconds, in order to allow the recovery.
A woman chasing sentadillas
In each block there are four owners. Y dos, tres, cuatro o seis blocs con eerericicios distintos para trabajar todo el cuerpo. A sample, train for ten minutes, with 45 seconds for each recovery and recovery time. Repeat the block for three weeks with one minute of recovery between each of them.
A circuit to work all the muscles
We will perform repetitions of ownership (between 12 and 20) depending on our physical form
1
‘Squats’. The colorful sentadillas always. It is possible to repeat the same acquisition or acquisition with the talents delivered.
2
Superman. Supported on a single sole, intend to stretch the body to be parallel to the sole.
3
Lateral elevation of the pier. De pie, levantar lateralmente cada pierna.
4
‘Lunges’ lateral. Make a ‘squat’ (sentadilla) with a lateral aperture of a pierna.
5
Frontal ‘Lunges’. Make a ‘squat’ (sentadilla) with a deep step before moving.
6
Flexions. The classic flexion of brazos. You can do another flexion exercise with the triceps, using the sills: one to support the brazos and another to support the piercings.
7
Planchas. The board can be made of various shapes, with distinctive features. With the antebrazos supported on the sole. Another poster supporting the manos. It is also possible to make the inverted board and the board with moving equipment.
The key to success
Find the motivation
In our case, we are obliged to be self-disciplined and find the motivation of individual form, or in the best of cases in a couple or in a family. It is much easier to motivate when done in a group, in a gymnasium or in classes led with a monitor.
Lee also
Hacerlo only at home has, however, its sales. Flexibility is total and there is no excuse for lack of time. Finding a media hour or a day each time to be in shape is a completely factual objective without the need to move. “At home you can watch the moment when you are better, the music that accompanies you and if you want to do something with the family so that you are the most entertained”, adds the coach.
The boom of digital trainers
With the confinement, in the wake of the pandemic, the demand for applications and digital trainers across channels like Youtube and other platforms is multiplying. Many of the proposals were fully consolidated in the run-up to the sanitary crisis, although the closure of gymnasiums by the anti-covid media and the delay in the use of their users has multiplied the number of users and visualizations in these months.
This is a good resource for people who are more motivated and practicing physical exercise following the instructions of a trainer. It’s a phenomenon that tends to recur, according to experts, but more of the pandemic.
Lee also
“We are following training in a telematics group. Many of the people who have not been trained to perform solo activities at home, without support; provide a lesson and help that the child is more motivated. It is a good thing. “You can make presentations in groups of six, but then follow digital classes”, said Bonet.
Patry Jordán, one of the most successful coaches on Youtube
In these classes online the trainer can also take care of and correct the movements and activities. Many classes of various disciplines, such as yoga or Pilates, are ideal for training and avoiding back pain, as it has been translated into the digital world during the sanitary crisis. The offer is huge, and most of the cases are being handled and amplified by the groups that come training physically in the gymnasium.
“It is always better to have a personalized training program, conducted by a licensed Physical Education or College (COPLEFC) person, to have the certificate that you have a good education of the training and that you are adapted to your level of fitness “You must be aware of your body, and if you have any relationship with the partner or simply do not meet well, do not take precautionary measures”, apostille.
Lee also