22/11/2021
Training without equipment: 5 items for classes at home
In order to play sports, you don't always need special equipment. Don't worry if you temporarily can't get into a fitness club, there is an alternative to this! Let's tell you how 5 simple items that are in every home will help in home workouts.
STEPS
Regardless of whether you live in a private house or in a high-rise building, there are certainly steps in your house.
On the stairs, you can train endurance and even stretching. Do not forget to wear suitable sports shoes for training.
If the stairs are in your house, do not polish the steps before training! The surface can become very slippery, and this is dangerous.
Toe touches
- Stand on the first step, touch the floor with your left and right foot alternately.
- Do the exercise fast enough to increase your heart rate.
- To complicate the task, use your hands. Perform movements as if you are running: raise your right hand when the left foot is on the floor and vice versa.
- Perform the exercise for 60 seconds without stopping. Do 3 approaches.
Shuttle run up the stairs
- Run one flight of stairs up!
- Go down on foot and run up again.
- When you run, look at the steps so as not to stumble, and try to raise your knees high.
- Do the exercise for 2 minutes. The number of ascents depends on the length of the flight of stairs.
- Make 3 approaches.
Jumping with squats on the stairs
- Jump on the first step with both feet. Do a deep squat. Then jump on the next step.
- Get to the end of the stairs this way. Then go down on foot and make another approach.
- Perform the exercise for 2 minutes without stopping. You should feel the tension in your muscles!
- Make 3 approaches.
- Pay attention to your position when jumping. During landing, the knees should be relaxed and bent. Make sure that your feet are pressed to the floor when landing. Keep your back straight at all times.
Stretching the lower leg
- Stand with the toe of one foot on the edge of the step.
- Lower your heel down. You should feel a stretch of the lower leg. Switch legs to perform stretching on both sides.
wall
There must be a wall in your house! If not, this is a reason to think :)
There are many exercises for training and stretching using the wall. They can be performed while you are watching TV, eating, brushing your teeth ... yes, anytime!
Invisible Chair
- Lean your back against the wall, pressing it tightly. Sit on an imaginary chair. The knees should form a 90 degree angle.
- The hips should be positioned at the level of the knees, and the knees should be directly above the heels.
- Stay in the "sitting" position for 3-5 minutes or more if you have enough strength.
- Make 3 approaches.
- The muscles of the torso should be tense. Tighten your stomach as if expecting a blow. Keep your back straight.
exercise invisible chair
Push-ups from the wall
- Imagine that you are doing push-ups, but not from the floor, but from the wall.
- Place your hands shoulder-width apart on the wall. The fingers should be pointed at the ceiling.
- Take a step back. Hands should stay on the wall. Your body should be at an angle.
So, it's time to stretch your pectoral muscles!
- Take a breath and press against the wall without lifting your legs (and without hitting your head against the wall). Exhale and push away from the wall.
- During the exercise, the back should be straight, and the muscles of the torso should be tense.
- Do 3-5 sets of 20 reps.
chair
Take a chair from the room. It should be stable - without wheels and preferably without armrests.
To do exercises and stretching with a chair, you may need a mat.
