To stay in shape and especially to avoid accumulating the extra kilos, today I want to show you 6 physical exercises to do at home, without any equipment. We will not lose against the Coronavirus !
For the most motivated, know that a routine consisting of complete exercises, if applied with diligence and regularity, can really make a difference on your physical shape! (Especially if the duration of confinement is extended).
You can apply different intensity levels, increasing the number of sets / repetitions or decreasing the rest time between sets and exercises.
1. Squat
The squat is a fundamental exercise in bodybuilding and it is not for nothing: It is complete and easy to perform. You can almost transform your lower body (of course the buttocks too ladies) just with this exercise! Many variations are available to intensify your squats.
2. Lunges
To complete the training of the lower body, the lunges are essential. Again, by adopting the different variants, you can focus on certain parts of the legs more than others, but the rest will still be secondarily engaged.
3. Pumps on the ground
The exercise everyone knows. A basic exercise that works well on the pectorals, shoulders, and triceps. For beginners who can not do enough repetitions, put your legs on the ground, this will facilitate the execution of the movement. If you feel that your triceps get inflamed too quickly, it doesn’t matter, it just means that they take over from your pectorals which are at the end. The goal is to improve physically, not to compete.
4. Dips
Using a bench or chair, dips can do wonders. If you want to have big arms, know that the arm is occupied two-thirds by the triceps. Contrary to popular belief, it would be wise to focus on this often overlooked muscle. For women, working the triceps is to refine your arms, do not worry, you will not have arms worthy of a lumberjack overnight.
5. Abs Plank
It’s no secret that the plank is simple to execute and in a few minutes you can already feel your abs flaring. Of course, complete the covering of your abs with other exercises: crunches, pool readings, lateral flexions, etc.
6. Burpees
The ultimate strength training exercise at home. This exercise involves almost all the muscles previously mentioned. A few sets of intense burpees are enough to get you going, especially if you’re not used to it.
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