Stay fit in times of quarantine. It can work, even in your own four walls. You can even increase your training level with a few simple exercises.
Gyms, Sports halls, and even Sports fields are closed. The time of team sport is over. Almost everyone needs to decrease social contacts to manage the coronavirus. However, people also want to stay fit.
The good news is even during a curfew, you can usually leave your home for walks or sports – if you stay alone. This is the only way to avoid infection with the virus. If you want to be on the safe side, you can also carry out a sports program within your own four walls. It is important to set goals that are challenging but not overly ambitious.
You can increase these goals when you feel that your physical performance is improving.
Pain should not occur during training. If you strain muscles or tendons incorrectly, often only a doctor or physiotherapist can help.
To train the body holistically, you should do the following exercises for 30 seconds, then 20 seconds rest. Then the next exercise follows until all five are done. You then repeat this program three times a week, each with two to four rounds, in order to gradually increase the level of the three exercise levels.
If you can’t do push-ups while lying down, try them standing up. To do this, take a fitness band, put it around your upper back and under your armpits. Now push the two ends of the band forward with your hands. In particular, you strengthen the muscles on the back of the upper arm and on the forearms.
At the second load level, kneel on the floor and bring your upper body forward in a horizontal position. The hands lie flat on the floor, slightly wider than the width of your waist. The toes point to the floor, the heels to the top. Then go almost to the ground with the tip of your nose and push yourself up again.
On the third level, stand about a meter apart with your legs closed, for example in front of a radiator with a height of around 80 centimeters. With your arms just under a meter open, push yourself back up and then let go.
As a beginner, hang a fitness band around both door handles of a door. Wrap the two ends around your hands and stand far enough away from the door that the tape is under tension. Then pull the band back with your arms and release it again. The elbows are guided close to the body.
On the second level, a stronger band is used. When pulling, the elbows now go outwards. On the third level, both ends of the fitness band are gripped in one hand, so that you have to exert more strength and pull the band closely past the trunk.
Inexperienced people sit down on a chair, place their feet hip-width apart, stand up and slowly sit down again. On the second level, take an additional weight in front of your upper body, for example two full water bottles. Finally, only lightly touch the seat of the chair and immediately push yourself up again.
When bridging, lie on your back, bend your legs and put your feet slightly open on your heels. Now push the fuselage up from this position and slowly lower it again. The buttocks do not touch the floor during ups and downs.
At the second load level, push the trunk up again and then alternately lift the left and right legs. On the third, push yourself up again and raise one leg. With the other, keep pushing yourself up and then lowering the fuselage towards the ground.
In this exercise, also called “plank”, kneel down, bring your upper body forward in a horizontal position and place your elbows shoulder-width apart on the floor. The hands are close together, the feet are on tiptoe. You stay in this position for 30 seconds.
On the next step, raise your knees – and thus your torso – and push your legs through. On the third step, kneel down again, raise one arm and hold this position for 30 seconds. Then do the same with the other arm.
With this exercise program that you can do in your home, you can surely stay fit even during the quarantine. You can also download health and fitness programs from tubidy.dj. Health and fitness program videos are many and you can choose what fits your goals.