There’s no need to lie down: a workout for those who are tired of resting

No strength to lie down: training for those who are tired of resting

Four simple exercises to get back into a fitness routine.

Many people miss physical activity after the new year, but it is not always possible to get out to the gym during the holiday weekend. However, there is a great alternative – home workouts. Together with World Class trainer Alexander Karpov we tell you about four simple but effective exercises that will help you get back to exercise.

Plank

This exercise engages most of the muscles of the body, not just the abs, as many people mistakenly believe. The plank helps to improve one of the main functions of the cortex, namely stabilization of the spine.

The classic variation of the plank: take a lying or forearm rest, with the spine fixed in a neutral (natural) position.

Twists

Twists for abs, aka spinal flexions while lying down. They are aimed at training mainly the rectus abdominis muscle, known to most people as the abs.

Techniek: lying on your back, legs bent at the knee joints, feet on the floor. Use your hands to support your head, but do not pull it forward. Bend your spine – lift your shoulder blades off the floor, leaving your lower back on the floor, and then return to the starting position.

Push-ups

In this exercise to the effect of the plank is added to the load on the muscles of the chest, triceps and shoulders.

Techniek: lie down, fix the spine in a neutral (natural) position. Place the hands under the shoulder joints a little wider than the shoulders. Bring the shoulder blades toward each other. While maintaining the torso position, bend the arms at the elbow joints, then return to the starting position.

Leg bends on the Swedish wall

Leg bends on the Swedish wall or bars, aka hip flexions and reverse spinal flexions. They are mainly aimed at training the rectus abdominis muscle, and thanks to the lifting of the legs, part of the quadriceps and iliopsoas are also involved.

Execution technique: hang on the Swedish wall, legs freely lowered. Start smoothly lifting them and bending them at the hips. Then bend the spine. Then slowly, fully controlling the movement, return to the starting position. Try not to sway.