Sports at home. What exercises to do?

According to the coach, sports at home are a convenient choice for busy people, because training can be saved at any time, according to their schedule, because you don’t have to travel to the gym. There is no need for a lot of equipment at home – weights, rubber and mat.

« Weights or a power bag are perfect for strengthening strength and muscle strengthening. Elastic rubber or exercise bands are useful for both strength and mobility exercises. Match is the main tool for comforting comfort on the floor.

The trainer emphasizes that home sports inventory such as rubber, hung or jumping can also be used in an outdoor training or gym: « Such inventory is comfortable to carry and there is more space, so various jumps, steps, step, etc.

Convenient: Coach A. Valiūnaitė Paste Bi that is particularly suitable for sports at home occupied by people because they don’t have to travel to a gym / Photo by A. Valiūnaitė’s personal archive

According to A. Valiūnaitė, regular exercise at home helps not only to burn calories or maintain a healthy body weight, but also strengthens muscles and improves strength and endurance. By strengthening the main muscles like back and abdomen, we can improve posture and reduce back pain.

Regular exercise at home not only helps to burn calories or maintain a healthy body weight, but also strengthens muscles, improves strength and endurance.

The trainer emphasizes that it is important to start gradually so that the body can adapt to the load and recommends starting with shorter, 20-30 minutes.

A. Valiūnaitė recommends that you include strength exercises and keep in mind cardiovascular, which help to strengthen your heart and increase endurance in her training program. After a workout, it is recommended to do stretching exercises, increase flexibility and help relax tense muscles.

The most effective exercises for different muscle groups

For legs – squats. Stand straight, your feet – shoulder width. Land down, as if you would like to sit in a chair, the roads should not be brought in. Return to the starting position while pressing the heels. Perform 3 series of 15-20 reps.

For thighs and buttocks – squats. Stand up straight, walk one foot ahead until the knees bends 90 degrees. Return to the starting position and repeat the other leg. Perform 3 series of 10 to 15 reps for each leg.

For the breast – pressures. Hand shoulder width, body straight. Slowly let the body until the chest almost touches the floor, then push back up. If you find it difficult to make regular presses, you can do them from your knees. Perform 3 series of 10 to 15 reps.

Back – Superman. Lying on your stomach, your hands are extended forward. Raise your hands and feet from the floor together. Hold the position for 3-5 seconds and then slowly go back. Perform 3 series 12 to 15 times.

Shoulders – handwritten to the country. Stand up straight, your hands to the sides, take the weights in your hands and lift them to the shoulder line. Throughout the exercise, keep your hands straight, do not cause a trapezoid. Do 3 series 10 times each.

Plane for abdominal muscles. Stand on the ends of your elbows and fingers, your body should be straight. Keep this position as long as possible, preferably 30-60 seconds. Do 3 series.