7 home workouts. How to stay healthy during quarantine

Due to the rapid spread of the virus, the authorities of different countries have had to resort to quarantine. Instead of giving in to fear of infection or, on the contrary, neglecting safety measures, it is better to be isolated at home for a while. At first glance, it may seem that this way you will definitely say goodbye to good physical shape. But, fortunately, there are home workouts that require a minimum of special equipment and a maximum of your desire.

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It develops muscular strength and endurance. Strength exercises imply an additional weight load. Therefore, many people think that they can be performed only in the gym, because there are machines and barbells.

Of course, for a comfortable workout it would be nice to find dumbbells at home. But if they are not, then the inventory will be replaced by ordinary plastic bottles filled with water or sand. In order to adjust the load, choose the liter according to your strength. You should not immediately pull a five-liter bottle.

Strength training at home can include:

• squats with weight;
• lunges with weight;
• weight pulling to the chin;
• weight lifting on biceps, shoulders, triceps, trapezius;
• počepi;
• reverse push-ups with support on a couch or chair;
• various exercises on the abs;
• plank, etc.

Cardio exercise

It is wrong to think that it includes only running or exercising on an elliptical. Cardio is any type of anaerobic exercise. During their performance, oxygen is the main source of energy to maintain muscle activity.

To cardio-exercises includes aerobics. Basic exercises in this direction can be safely performed at home. To move more energetically, diversify the class with motivating music.

To the basic exercises in aerobics include:

• steps on the spot;
• steps sideways with arms apart (step touch);
• steps with shin curl (curl);
• leg swings to the side (side);
• open steps with circular movements of the hands (open step);
• plie, etc.

Stretching

Stretching can be done both after the main workout and separately. These are stretching exercises. They increase muscle elasticity and joint mobility. In addition, stretching improves blood circulation, eliminates pain in muscle tissues and promotes the production of endorphins, which provide a state of calm and satisfaction. You’ll agree, they’re not going to be out of place right now!

Stretching includes:

• breathing exercises;
• bending the body to the feet;
• bending to the sides;
• exercises to improve the mobility of the joints of the arms;
• pliés;
• deep lunges, etc.

Yoga

Yoga also improves flexibility. But you can not perceive the eastern practice only as an alternative to stretching. It helps a person to develop both physically and spiritually. Perhaps it is yoga that will help you find harmony against the background of the current situation in the world.

This practice consists of mastering asanas – yoga poses. If you are just getting acquainted with it, it is worth starting with the simplest ones:

• tadasana – mountain pose;
• utkatasana – chair pose;
• adho mukha shvanasana – downward facing dog;
• Virabhadrasana II – warrior’s pose II;
• trikonasana – triangle pose;
• vrikshasana – tree pose, etc.

Only after mastering the basics you can move on to asanas of intermediate and complex levels. The main thing is to remember to breathe and discard negative thoughts.