Quarantine is a good opportunity to work on yourself and your body.
We bring to your attention the 5 best exercises to do at home and tell you about the most effective training technique - Tobacco. This training style was developed by Japanese professor Dr. Izumi Tabata in the late 1990s to train Olympic speed skaters. The system is very easy to remember: 20 seconds of work, 10 seconds of rest and repetition.
In 20 seconds of training, you should do as many reps as possible, testing yourself for endurance.
In this technique, you can use as many different exercises as possible, and here are some of them.
Jumping out of a sitting position:
We stand straight, feet together, extend our arms above our head. We jump up and put our feet shoulder-width apart. We do a squat and touch the floor with our hands. We return to the starting position.
Running in place in a semi-squat:
We stand straight, we put our legs wider than the shoulders, we press our elbows to the body, put our palms forward. We bend our knees and, without changing position, quickly run in place.
Body lifts:
Lying on your back, bend your knees. We clasp our palms at the back of the head, we spread our elbows to the sides. With quick jerks, we perform chest lifts to the knees.
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Mahi:
For support, we take a chair with a high back. Lean your hands behind the back to maintain balance. As you inhale, slowly bring your leg back as high as possible, then, as you exhale, return your leg to its original position.
Scissors:
Lying on your back, stretch your legs up and bend at the knees, forming an angle of 90 degrees. Slowly spread your legs as if trying to reach the floor with your hips. Having reached the maximum, return to the starting position and repeat.
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You will be interested to know:
- how to burn 200 calories without exercise;
- fitness during quarantine: where to find programs and exercises;
- doing at home: TOP-5 exercises for pregnant women.
