Quarantine is at least not the most pleasant period, but it is a good opportunity to work on yourself. We finally have time not only for your hobbies and hobbies, but also to work on your body, which can always be done without leaving the apartment. The variety of training programs today can be completely confused, so we asked the actress of the theater and cinema Daria pushing to allocate for our readers five best exercises to fulfill the house and tell about the most effective training technique.
"Whatever exercises you choose, I recommend trying you to perform them in Tabata technique. This high-intensity training style was developed by the Japanese professor, Dr. Izumi TaBat in the late 1990s for the preparation of Olympic Skaters. This approach at times increases the efficiency of training, so with proper perseverance you will be quite able to return from quarantine in a marked best form.
The system is easily remembered: 20 seconds of work, 10 seconds of recreation and repetition. For these 20 seconds it is necessary to make as much repetition as possible, experiencing yourself to endurance.
As a result of rather short rest intervals, your muscles get a new load before they fully restore after the previous approach - and this is one of the reasons why the tobate leads to significant aerobic and anaerobic effects. But there is one snag: you must strain yourself - really struggling. The difference between the tobate and the usual training is that you can not do it measured.
You can train efficiently at home
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With proper execution, Tabata has another advantage - after afterburning. This means that the body continues to burn calories within a few hours after the end of a quick training. This effect can be saved up to 48 hours. Given all this, tobate is not the best system of training for beginners.
In the technology of tobate, you can perform many different exercises, including jumping through the rope, push-ups, squats, lunges, and so on. "
Jumping from sitting sitting (press, buttocks, hips):
- Stand smoothly, legs together, pull your hands above your head.
- jump up and put your legs on the width of the shoulders.
- We make squats and hands touch the floor.
- We return to the initial position.
Running on the site in the semi-man (caviar, buttocks, quadriceps):
- We stand smoothly, the legs put the wider shoulders, the elbows are pressed against the body, put the palms forward.
- Bend your knees and, without changing the position, quickly running on the spot.
Enclosures (press):
- Lying on the back, bend your legs in the knees.
- Clutch palms on the back of the head, elbows wept to the sides.
- Fast jerks perform breast raises to the knees.
Mahi (hips, buttocks):
- For support, we take a chair with a high back.
- Hands with a back to maintain equilibrium.
- In the breath slowly assigned the leg back as high as possible, then, on the exhalation, return to the starting position.
Scissors:
- Lying on the back, stretch your legs up and bend in the knees, forming an angle of 90 degrees.
- Slowly divest the legs, as if trying to get hips to the floor.
- Having reached the maximum, return to the original position and repeat.