When all the gym, yoga, modern dance … closed to prevent COVID-19 disease, many young people still maintain a physical exercise schedule at home to exercise health and increase resistance.
When social isolation measures are implemented to avoid the risk of COVID-19 disease spreading in the community, this causes people who are regularly physically active in parks, gyms, yoga … to encounter many difficulties. The most effective solution now is to exercise and exercise at home.
With the exercises below, everyone can practice right in their own room, absolutely no support equipment and save a lot of time.
This is the most common gesture that anyone can do. This method helps burn calories, effectively affecting muscle groups in the hands, shoulders and back.
Step 1: Start with lying down face down. The legs are about equally wide and the hands are about the width of the shoulders. Palm facing down on the floor.
Step 2: Keep your back straight and lift your whole body at once. Hold this movement for a few seconds. Lower your body just enough so that your chest almost touches the ground, then return to its original position. Always remember to exhale regularly when pushing up and inhale as you lower yourself.
2. Cobra pose
Create an exercise that looks like a cobra is attacking. This is an extremely helpful exercise with the back and abdominal exercises. This method helps the spine flexible, stimulates the digestive system to work well, and avoids diseases such as spinal degeneration …
Step 1: Lie face down on a rug. Keep your arms down and your legs close together. Place the instep of your foot parallel to the floor.
Step 2: Bring your hands up to shoulder height and press palms firmly onto the floor.
Step 3: Extend your shoulders and tilt your neck back so that you will look like a cobra. Keep the hip steady for 15-20 seconds.
Step 4: Breathe evenly and lower your body to the floor, relax in a prone position.
3. Abdominal exercises
With the abdominal movements combined with a healthy diet, the practitioner can release excess abdominal fat effectively, improving resistance.
Step 1: Lie on your back on an exercise mat. The feet are placed flat on the floor (standing wider than the hips) and toes slightly forward.
Step 2: Bend your knees and place your hands gently behind your head. Begin to bend the shoulders, keeping the lower back fixed on. When flexing the abdominal muscles, lift the head and chest to form a right angle to the ground. Slowly breathe in and lower yourself back down to the starting position.