Without the need for instruments, you work with your own weight.
The imminent arrival of spring is an incentive for many people who find in the increasingly beautiful days the necessary impulse to start incorporating or resuming one of the pillars of a healthy life: physical exercise. This year, because of the pandemic and the measures taken to contain it, there are those who reduced their quota of physical activity, but it is always a good time to start add moving minutes.
If you haven’t done anything for a long time, the proposal of Fiorela Fraccaro, the Trainer of Functional Gym, is ideal to start activate your whole body. Includes squats, lunges, plank, and running in place. Look at the video.
The squat is one of the basic exercises of strength training. Works directly the thigh, hip and gluteal muscles. In addition, it strengthens the bones, ligaments and tendons of the legs and hips.
The starting position is feet aligned forward and from there the hips go up and down. When lowering the hips, all the weight of the body should go back towards the heels.
What should not happen is that, when descending, the heels rise and the knees go forward. “Help yourself with your breathWhenever you force yourself to go up, you release the breath that you inspired when you go down ”, advises Fiorela.
Lunges is another of the classic exercises that is also effective for building strength in the quads, glutes, hamstrings, calves, and core. They help improve balance, increase hip flexibility and muscle strength.
“With one leg back and one forward, we are going to go down to the ground with the weight of the body. You have to flex and extend the back leg, without carrying the weight of the body forward,” says the coach.
The front or forearm plank is done in a push-up position with the body weight supported on the forearms, elbows, and toes. This exercise strengthens the abs, back and shoulders. The muscles involved in the front plank include:
Recommendation: do not lift your hips or let them drop too much.
For the end, a bit of aerobic movement, to also exercise the heart. Fiorela proposes a trot in the place, accompanying well with the arms at the sides of the body. The knees go up, without bringing the heels back.