Moscow fitness clubs are closing due to coronavirus. How to replace fitness equipment at home?

Fitness centers were also affected by tough measures in connection with the spread of coronavirus infection. Rospotrebnadzor has obliged all gyms, swimming pools, water parks and other places of mass attendance to close from March 21. It seems that the new virus is already preventing any sporting endeavors from all sides. But you can keep yourself in shape at home, replacing gym equipment with improvised means and furniture. We tell you what items in your apartment will be a good alternative to fitness equipment.

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Wall

An uncluttered wall can be found in any house. A couple of free meters will be enough to use the space for strength training. From the wall you can do push-ups with a narrow and wide arm position, as well as squats leaning on it.

You can also do a lot of stretching exercises against the wall. For example:

stretching the posterior and anterior thighs;
hamstring stretches;
wall bridge;
handstand on the wall;
handstand with flexion, etc.

Chair

This is actually a great piece of equipment for reverse push-ups, one of the most effective triceps exercises. For training the muscles of the arms is suitable as an ordinary chair, as well as a stool or a chair. The main thing is to spread your arms a little wider than shoulder width and do not lower the body too low to the floor, so as not to additionally load the shoulder joint.

Bed

The most devoted fans of fitness on it not only relax, but also do sports. And it is more difficult to perform exercises on the bed than on the floor. Because on a soft, unstable surface it is extremely difficult to keep your balance – and this is an additional load on the muscles of the legs, buttocks and bark. The list of exercises on the bed includes:

jumping up from knees to squat;
fold to the legs lying down (with a pillow);
spiderman push-ups with the leg pulled back;
twists;
dynamic plank, etc.

Toilet paper

Since many Muscovites have stocked up on toilet paper for the year ahead because of the quarantine, you can use it in sports. For an intensive workout, you will need several rolls. With them you can perform the following exercises:

jumping out of a squat with a 180-degree turn;
side plank with touching the rolls with the foot;
dynamic plank on straight arms;
torso lifts from the supine position;
twists with leg lifts, etc.

This complex is suitable for a quick tabata workout. To do this, you need to perform each exercise for 20 seconds at the maximum of your abilities, and then rest for 10 seconds and start the next one.

Towel

A rolled up towel will help you work your abs. Take it in your hands, stretch it out and start exercising your abdominal muscles. Among them:

side twists;
lifts of the body to the legs stretched upwards;
folding to one leg lying down;
bending the legs at the knees and straightening them on weight, etc.

Books

Those who are just learning the basics of stretching and do not yet know how to sit on the twine, need special cubes for backup. They are available in every stretching studio, but few people buy them for home training. There is a way out: the cubes can be replaced by books. Put them on either side of you and use them as a support for your hands.

Of course, training with the use of improvised means and furniture may not be as effective and exhausting as training on machines in the gym. But since we are unable to change the current situation in Moscow, it is much better to take care of your health and fitness at home than to sit idle.