The outbreak of Covid-19 has led to a global movement where a lockdown was inevitable to reduce the spread of this pandemic. For all the gym fans, this was a huge blow and disruption to their workout routine.
Prevention is better than cure so its best to stay indoors except you’re a keywoker.
This restricted movement doesn’t mean we should stop all forms of exercise. On the contrary this is the time more than ever to increase on our physical activities to combat stress.
During this quarantine period, If our goal is to lose weight, the best we can do is to combine a healthy diet with regular practice of moderate-intensity exercise; For example, we can walk briskly, run or bike for 30-45 minutes a day.
However, it is not always easy to find time to exercise, and even less if it involves leaving home during this pandemic. Here we explain the best exercises to help lose weight while at home.
One of the best ways to lose weight is to include short intervals of intense exercise within our regular routines. Doing so increases our metabolism, helping us to burn more calories.
Any type of prolonged and moderate exercise, such as walking, running, cycling, or swimming will improve our cardiovascular health while increasing the heart and respiratory rates.
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The best way to do an abdominal exercises is to lie on the floor on your back, put your hands on the nape of your neck and bring your knees up; The legs are then moved, as if pedaling, and the knees are touched with the opposite elbow.
We recommend doing 2 sets of crunches, each with 20 repetitions, 10 on the left and 10 on the right. These exercises can be useful to achieve a flat stomach and reduce the waistline.
Push-ups are done by lying on our stomachs, stretching our legs, and resting our hands on the floor. They should be aligned with the shoulders. Then we lower our chest to touch the ground and go back up, repeating the exercise several times. It is recommended to do 3 sets of about 10 repetitions.
The first days we can rest our knees on the floor to facilitate exercise; however, it is preferable to do push-ups without knee assistance as soon as we can.
Push-ups are a difficult exercise for beginners, but it is a good way to exercise your chest, arms, and shoulders.
To do squats, you have to spread your legs and put your arms on the sides of your body. Next, we stretch the arms forward and lower the trunk as if we were sitting until the thighs are parallel to the ground, supporting the weight with the heels; finally, we return to the starting position. When squatting, keep your feet in line with your knees.
We can do 2 or 3 sets of 15 repetitions each. These exercises are recommended for people who want to lose weight on the thighs and bum as they work the muscles in those parts of the body.
To do lunges, we must stand up with our hands on our waist; this will be the base posture. Next, we will advance one of the legs without lifting the heel from the ground until flexing it at a right angle, keeping the spine straight. We will hold the body in this position for a moment and then return to the initial position. Later we will repeat the exercise with the other leg.
It is recommended to do 3 sets of 20 lunges, alternating your legs until you have exercised each 10 times. Between each series rest for a few seconds.
The lunges are very effective for slimming and toning the legs and thighs because they work the glutes, hamstrings, and quadriceps simultaneously.
Burpees are made up of several steps. They start standing up, with the legs a little apart and the weight on the heels. Then we squat into the squatting position and rest our hands on the floor.
The next step is to jump backward with the spine straight, looking as if we were going to do a flexion. Then we put the legs upright in a small jump, without separating the hands from the ground. To finish, we jump upwards, stretching our arms.
To start, the bungees are repeated approximately 10 times, and 3 sets are performed.
Use this period of lockdown to improve on your physical fitness, lose weight and feel fabulous.