With the closure of gyms in some Spanish towns and the restriction of their opening hours in others, many people will have to re-contrive to train at home. But that has ceased to be a problem for months and you just need to have an organized training plan and a small space at home where you can move.
An ideal sports practice to do at home is HIIT, although it can also be adapted to the circuit mode regardless of the type of established routine. HIIT (High Intensity Interval Training) is a sport that consists of executing, with little recovery time, a series of exercises consecutively and in several different rounds. You can develop as many as training intensity is preferred and therefore the duration may vary.
The personal trainer of the School of Health Vive!, Miguel Barrios, explains that the suitability of this type of training lies in the work of “all muscle groups” and in “the execution of movements with low volume (few series) but with medium-high intensity”. This would be enough to improve if the objectives sought are functionality, maintenance (or even increase) of muscle mass, increased energy expenditure and health.
“Further, This type of work has been more motivating and more adherent for people who seek health in general, since you feel that you have done a complete job, “says Miguel.
In order not to miss a beat, this personal trainer proposes the following fullbody routine to execute both at the rhythm of HIIT and at the rhythm of the circuit if you prefer it that way. In addition, it gives us two different versions: a simpler and a more complicated one to be able to adjust the exercises to our needs.
- Push-ups. A classic to work the muscles that push. To make them easier, it will be necessary to look for a support higher than the ground. To complicate them, you can do push-ups with take-off (separating your hands from the ground on impulse).
- Cup squats. The squat is performed by holding an object resting on the chest with the hands. It must be done at a depth that is natural and comfortable for us. A more complex variant is the Bulgarian squat: one foot rests on the couch and the squat or lunge is executed with one leg.
- Lateral raises. Some load must be raised by raising the arms laterally. It is better to work slowly so that the shoulders work and not generate inertia. The variant in difficulty is to do the same trajectory with the load and a rubber band.
- Hip thrust. Hip elevation starting from the ground or with the shoulders supported in height. A fashionable classic for glute and hip work. The tricky variant would be to make it one-sided.
- Two-arm rubber row. With the rubber passed through a railing, door or knob, a pull is made from when we have our arms stretched out until the hands reach our side. The variant is to do it with one arm and increase the resistance of the rubber if possible.
To correctly execute this session, Miguel recommends resting just enough between exercises so that the training is not long, but enough to be able to perform in each exercise and series, in the case in which the circuit mode is chosen. In the case of opting for the HIIT mode, you will have to perform 30 seconds of work of each exercise with 10 seconds of rest.
Regarding the duration, in the circuit version it would be necessary to do between 2-4 series since if you can do more than 4 it will mean that you are not working with the appropriate intensity. The number of rounds will do the same in the case of HIIT.
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