“When you do training, you enhance the natural release of endorphins in your body. This increase in the hormone of happiness can improve your mood and your confidence. The good news is that you can exercise anywhere, even at home,” says Clayton.
Exercise routine to do at home
No matter how much space you have, you can do a quick full-body workout at any time to stretch and strengthen. All you need is your own body weight and minimal equipment.
repetitions: Perform 10-12 of each exercise. Repeat the exercises 4 times for a complete routine.
Total workout time: 20 minutes.
This exercise works the back of the arms and the shoulders.
- Sit on the floor with your knees slightly bent.
- Place your hands behind you with your fingers facing your body.
- Lift your butt off the floor so your arms and feet are supporting it.
- Bend your arms at the elbow until your tail touches the floor and then come back up to the starting position.
- If you want an extra challenge as you push up, lift your left leg and reach forward with your right arm.
This is a full body exercise as it requires the use of many muscle groups.
- Lie on your stomach on the floor and place your hands palms down on the floor, about shoulder-width apart and close to them.
- The balls of your feet should touch the ground and your feet slightly apart.
- Get up with your arms.
- Make a straight line from your head to your heels and contract your abs to keep your hips from sinking. This position is the start and end position of a single pushup. Lower your chest to the floor by bending your elbows for a second, then return to the start.
- Balance of hands and knees with abdominal
This exercise works your balance and abdominal muscles.
- Get on the floor on your hands and knees. Hands directly below shoulders, knees below hips. Keep your back flat.
- Raise your right arm forward and your left leg back.
- Bring your knee toward your chest at the same time bringing your elbow in to reach your knee.
- Do this 10 times and then switch legs.
This is a functional exercise that works the largest muscle group in the body: the butt and legs.
- Stand with your feet slightly wider than shoulder-width apart, hips over knees, and knees over ankles.
- Extend your arms straight out so they are parallel to the ground, palms down.
- Start by getting into a position as if you were going to sit on a chair. As the tail begins to stick out, make sure your chest and shoulders stay up and your back stays straight. Keep your head forward with your eyes forward so your spine is neutral.
- The best squats are the deepest your mobility allows. The optimal squat depth would be for your hips to sink below your knees.
- Brace your core and, with your body weight on your heels, push back to stand up.
- Knee lift lunges
This exercise works the front and back of the legs.
- With your chest up, chin up, and abs tight, take a big step back with your left foot.
- Sink down so your back knee points toward the floor. Your front foot is flat on the floor, as you push back to the starting position, lift your knee in front of you and hold for a second, then repeat and switch legs.
With this routine at home, your day of physical activity will not be lost, on the contrary, and as Clayton recommends “sticking to your exercise routine, eating a healthy diet and getting enough rest are just some of the great ways you can work on get the best physical and emotional results.”
OLY, ISSA-CPT – Vice President of Sport Performance and World Physical Education.
Source: Ambito
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