While fitness rooms and sports clubs are closed and containment limits entertainment, it is possible for you to continue practicing physical and dynamic activities at home. Here are some tips to keep you in shape alone, as a couple, as a family with children.
Many athletes are forced to adapt their practice since the limitation of travel to fight the spread of Covid-19. All you have to do is become your own sports coach and organize a personalized activity program so that you can simply let off steam in your garden and inside your home:
Basic advice to follow
Basic advice to follow
The Department of Sports says that minimal physical or dynamic activity is highly recommended, giving several tips for staying in shape while staying indoors. This activity time extends to 1 hour per day for children and adolescents, and to 30 minutes per day for adults. In addition, it is also recommended to carry out various activities several times a week which strengthen the muscles and improve flexibility and balance.
Here are some simple reflexes to adopt during this particular period:
do a few minutes of walking and stretching at least every 2 hours spent sitting or lying down. The ideal being to get up every hour and stretch your legs,
watch television standing,
replace one hour of sitting time with one hour of physical activity, whether low intensity or not),
doing household chores, it uses a lot of energy and can be intensive if you put more energy into it than usual,
do some activities that promote balance when you brush your teeth, for example, you can try doing it on one leg,
if you have a garden, gardening can quickly become physical, unconsciously repeated flexing makes you do a significant amount of squats,
if you also have it, use your stairs: going up and down several times a day will not hurt you! (at your own pace, of course)
do a few minutes of walking and stretching at least every 2 hours spent sitting or lying down. The ideal being to get up every hour and stretch your legs,
watch television standing,
replace one hour of sitting time with one hour of physical activity, whether low intensity or not),
doing household chores, it uses a lot of energy and can be intensive if you put more energy into it than usual,
do some activities that promote balance when you brush your teeth, for example, you can try doing it on one leg,
if you have a garden, gardening can quickly become physical, unconsciously repeated flexing makes you do a significant amount of squats,
if you also have it, use your stairs: going up and down several times a day will not hurt you! (at your own pace, of course)
Fans of fitness clubs also had to change their habits. Many athletes, "influencers" and sports coaches make videos in which they normally offer you exercise programs to do at home and sometimes without equipment. It can be general physical exercises whose goal is to work the whole body (total body) in one session or a program focused on a part of your body (your abs, your glutes, your thighs, your back, your shoulders...)
In this period of confinement, many have adapted their advice to show you that it is quite possible to continue training at home and with the means available, starting with ... your body weight! Yes, and that's enough, you will see!
They guide you to optimize your muscle building through simple exercises of which there are a large number of variations of movements to do depending on the level of each:
In this period of confinement, many have adapted their advice to show you that it is quite possible to continue training at home and with the means available, starting with ... your body weight! Yes, and that's enough, you will see!
They guide you to optimize your muscle building through simple exercises of which there are a large number of variations of movements to do depending on the level of each:
stretching exercises (at the beginning and at the end of the session),
sheathing exercises for the abdominals,
pumps (can be done on the knees): they apply to the entire upper body (pectorals, shoulders, back, abs),
bending then squats for the legs,
treadmill (and no puns ...) or cardiovascular exercises: heels buttocks, knee-highs, burpees, jumping jack, mountain climbers, jumped squats ...)
To name a few, of course. Sport is also about physical creativity and this is why it is possible to vary the difficulty of your exercises according to the rest time imposed between each repetition and the intensity of the movements performed; it is possible to use furniture in your living room if it is a minimum solid (chairs, sofa, table, bed ...).
On her Instagram account, the French boxer Sarah Ourahmoune who was Olympic vice-champion at the Rio 2016 Games, and world champion in 2008, offers you programs to do at home and which repeat all of these exercises. The Ministry of Sports recommends the advice of the champion because they have the advantage of addressing all seniors and all levels (beginners, initiates, confirmed).
sheathing exercises for the abdominals,
pumps (can be done on the knees): they apply to the entire upper body (pectorals, shoulders, back, abs),
bending then squats for the legs,
treadmill (and no puns ...) or cardiovascular exercises: heels buttocks, knee-highs, burpees, jumping jack, mountain climbers, jumped squats ...)
To name a few, of course. Sport is also about physical creativity and this is why it is possible to vary the difficulty of your exercises according to the rest time imposed between each repetition and the intensity of the movements performed; it is possible to use furniture in your living room if it is a minimum solid (chairs, sofa, table, bed ...).
On her Instagram account, the French boxer Sarah Ourahmoune who was Olympic vice-champion at the Rio 2016 Games, and world champion in 2008, offers you programs to do at home and which repeat all of these exercises. The Ministry of Sports recommends the advice of the champion because they have the advantage of addressing all seniors and all levels (beginners, initiates, confirmed).
Playing sports with your children
Sport can also be a great way to reconcile your family life and the desire to set a sports program. As much to share with the whole family to the extent that physical activities will allow all the siblings to share a pleasant, funny and all the more fun for the children!
Parents can then transform themselves into sports teachers and, while applying a certain number of physical movements selected in the personalized programs, integrate games! This makes it possible to provide a physical education for his children while mixing fun and entertainment.
The boxer Sarah Ourahmoune also offers programs associating sporting activity and games like here with what she calls "the sheathing Beret" where it is a question of choosing a small object to put between the two people in order to recover it the most quickly possible; "the cat-socks" where you have to slide a sock in your pants at your ankle and the first who takes the sock of his opponent wins; stone / sheet / scissor cladding without counting all those that will be the fruit of your imagination.
Sport can also be a great way to reconcile your family life and the desire to set a sports program. As much to share with the whole family to the extent that physical activities will allow all the siblings to share a pleasant, funny and all the more fun for the children!
Parents can then transform themselves into sports teachers and, while applying a certain number of physical movements selected in the personalized programs, integrate games! This makes it possible to provide a physical education for his children while mixing fun and entertainment.
The boxer Sarah Ourahmoune also offers programs associating sporting activity and games like here with what she calls "the sheathing Beret" where it is a question of choosing a small object to put between the two people in order to recover it the most quickly possible; "the cat-socks" where you have to slide a sock in your pants at your ankle and the first who takes the sock of his opponent wins; stone / sheet / scissor cladding without counting all those that will be the fruit of your imagination.
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