In order to keep fit, it is not at all necessary to have an equipped hall, as in sports clubs. Together with the trainer of the TRIB3 fitness studio, Daria Muravskaya, we have selected the best exercise options for which you do not need special equipment.
- Even if you don't have a place at home to jump rope, you can simulate jumping. Cardio training is essential, especially during quarantine, when our mobility is practically nil.
- Do a variety of jumps: at the same time soft landing on the half-fingers, jumping apart and together, imitation of running with lifting the hip to parallel with the floor. Tighten your abdominal muscles, remember to breathe through your nose. We carry out from 5 minutes.
Plie squat with a weight
- Starting position: feet are wider than shoulders, toes are open in a diagonal. The weighting agent can be either a loaded briefcase or a bottle of water - it all depends on the level of equipment in your living space.
- The first movement occurs in the hip joint. Smoothly move the pelvis back, while maintaining the natural deflection in the lumbar region. The chest is open.
- Next, we connect the knee joints. Try to squat just below parallel with your body weight on your heels. The knees are directed towards the toes.
- We inhale at the bottom point, exhale at the top. When lifting, make sure that the knees do not fall forward and do not go beyond the toes. At the top, try to tense and squeeze your glutes (also read: "The Five Best Buttock Trainers (Exercises Included)").
- The starting position is the front stand. The feet are spaced on one line slightly wider than the pelvis. Elbows are pressed to the body, fists are at the chin.
- We work with arms and legs at the same time. Legs carry out a shallow run, hands alternately beat forward. We do one minute at a time: 30 seconds acceleration, 30 seconds a calm pace.
- Starting position - lying on your back. The legs are lifted at a 90 degree angle. We raise the body, tearing off the shoulder blades and the lumbar region. We touch the ankles with our palms.
- At the bottom point - lying on your back - we inhale, at the top exhale. We make sure that the legs remain at the same level, and the heels are not pressed against the buttocks.
Jumping out of the squat
- Starting position - feet shoulder-width apart, feet slightly apart to the sides. The body is flat, with natural deflection in the lower back. The gaze is directed straight, the head is straight. Hands are extended in front of you.
- On inhalation, we go down, as in a classic squat, while the back is straight, without rounding in the lower back.
- As we exhale, we push off the floor with our heels in an explosive movement, straightening our legs as quickly as possible. The feet should be off the ground by about 15-20 cm. This requires powerful acceleration. In this phase, the arms are pulled back, and the legs at the feet are straightened in the socks. However, the latter need not be done at first in order to successfully land.
- When landing, you need to bend your legs slightly to reduce the risk of injured knee joints. Having landed, without a break, we begin to jump out again.
- We do not linger at the lower and upper points of the amplitude. The landing process must be constantly monitored. Try to make sure both feet land at the same time. Repeat the required number of times (10-15-20 times for 2-3 sets).
Plank on straight arms
- Starting position - rest on the palms and toes. Palms and shoulders in one straight line, feet together, buttocks are compressed.
- Distribute your body weight over 4 support points, tighten the abdominal muscles. Create one straight body line from the top of the head to the feet.
- Maintain a natural bend in the lower back and hold this position for the maximum amount of time (see also: "Plank Exercise: 5 Key Positions").
Backward lunge from a hill
- The back lunge from the platform is considered the most difficult technique due to the increased range of motion. This option perfectly develops balance and even more loads the gluteal muscles and hamstrings. It also stretches the quadriceps more strongly.
- Stand on a step platform (floor, stairs, ottoman). Place your feet shoulder-width apart with your back straight. Take a wide step back while gently lowering your foot to the floor. The support of the hind foot is on the half-toes, the heel is suspended.
- Bend both legs at the knee until the knee of the back leg is close to the floor (3-5 cm). Slowly return to the starting position without pausing. Repeat the required number of times (10-15 for each leg).
About the expert:
About the expert:
Photo: Getty Images, press archives
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