Summer has arrived, and like every year there are many people who choose to leave their autonomous communities and move to a new place to rest. It is common for people to skip their exercise routine due to lack of gym nearby or not enough time.
The first exercises proposed by a professional are those of core strength (middle region muscles). The greatest strength of our entire body is concentrated there and that is why, even if you are not into a training routine in the gym, it is interesting to be able to do regular exercises that work in this area, as it will stop on a day to day basis. Depending on, reduces discomfort in the back or joints.
dead bug
dead bug pose
- How to exercise: You position yourself in picture 1. From there you bring your left hand and right foot towards the ground (without touching the ground). Then you do it with the opposite leg and arm.
- how often: 2-3 times x 8-12 repetitions with left arm and right leg. You do the same number of repetitions with the other arm and the other leg. You go from side to side in turn.
- Technical recommendations for its realization: Activate the abdominal area to prevent the lower back from lifting off the ground (prevent it from arching).
Superman
superman exercise
- how to exercise: Raise your arms and legs and return to the lying position with your arms and legs up for 2-3 seconds.
- how often: 2-3 times x 12-20 repetitions.
- Technical recommendations for its realization: It is important not to lift your arms and legs too much, as it is better to try to lengthen horizontally (as if you want to bring your arms in front of you and your legs behind you).
Cross Leg Overhead Oblique Crunches
oblique crunches
- How to exercise: You lie down and raise the torso, take the right hand to the opposite knee (left)
- how often: 2-3 times x 8-12 repetitions crossing the left leg and the same number of times as you do with the right leg.
- Technical recommendations for its realization: It is important not to pull the neck with the hand near the head. The hand only supports.
Morales is the second round proposed by Barco. leg strength, These are the best exercises for this.
squat
squat
- How to exercise: We should lower the buttocks by bending the knees and hips.
- how often: 2-3 times x 10-20 repetitions.
- Technical recommendations for its realization: Always look forward and without arching your back, that is, keep your back as straight as possible.
continuous hip raise
continuous hip raise
- How to exercise: You maintain the position of the image for a specified amount of time. Then you lower the body. You Relax. You then lift your hips and legs back to the image position and maintain the indicated times again.
- how often: 2-3 times x 10-20 sec.
- Technical recommendations for its realization: Keeping the normal curve of your back, raise your hips as far as you can.
The side leg raises to the side, crossing the other leg
The side leg raises to the side, crossing the other leg
- How to exercise: You are placed in the starting position (1). From there, lift your right leg (the leg that is extended) and hold it for 2-3 seconds, then finish by lowering your leg back to the ground.
- how often: Extended 2-3 times x 6-10 repetitions crossing the left leg and raising the right leg. You do the same number of repetitions on the other side, crossing the right leg and raising the left.
- Technical recommendations for its realization: Try to keep your back and legs that go up and down as straight as possible.
heel rises
heel rises
- How to exercise: From the starting position (image on the left) you raise your ankles and keep them up for 2-3 seconds and then Finish by lowering your heels back to the ground.
- how often: 2-3 times x 10-20 repetitions.
- Technical recommendations for its realization: It is important to control the entire movement, raising your heels slowly and lowering your heels slowly.
The trick proposed by a mental health gymnasium coach is that “to achieve your ideal number of repetitions, you must adjust the number of repetitions or the timing of each exercise for yourself.” To do this, he explains one trick: “Count the maximum number of repetitions or the maximum amount of time you can do until you reach muscle failure and then perform at least three repetitions of that maximum, or three seconds. If, for example For, you can do a maximum of 20 repetitions, then you do 17 (3 repetitions less than the maximum)”, he concluded.
