News : Easy and entertaining exercises to train at home


News :

Easy and entertaining exercises to train at home


In times of confinement from the Stock Market of the Broker we have proposed that you hate us a little for causing laces in the laces, and in muscles what you didn't know what you had.

We want to help you get harder than Valyrio steel, improve the tone of different muscle groups without forgetting cardiovascular activation so that you feel great and ... without leaving home!

70 exercises structured in the following functional and muscular blocks with which you can get stronger than a rock quickly and easily, in the home dining room, without the need for specialized facilities or equipment.

Our general recommendation is do 2 routines per day, that includes one of the general programs (total training, weight loss and toning, endurance strength) with a more specific one (abdominals, steps, isometrics or stretching).

Steps


Improve your lower body strength by specifically working the running muscles to increase the length and power of your strides.

  1. BANK: Go up supporting one leg in height with the trunk straight while raising the opposite knee to the height of the waist and moving the arms
  2. STRIDE: Take a deep step forward with the trunk straight without the knee of the leading leg exceeding the projection of the tip of your foot and then return to the starting position
  3. BACK TRACK: take a deep step backwards with the trunk straight without the knee of the leg that we left static exceeding the projection of the tip of your foot
  4. HIKE: Performing successive strides always moving forward.
  5. PLYOMETRIC BANK: Climb supporting one leg in height with the trunk straight energetically so that we jump changing the support.
  6. PLYOMETRIC STRIP: From the lunge position, perform upward jumps by alternating your legs in the air supporting a different leg in front with each jump.
  7. ANKLE BOUNCES: With the body as stretched as possible to perform jumps using only the momentum of our ankles, we must flex the ankle during flight to be able to vigorously extend it when we hit the ground and rebound again
  8. JUMPING JACKS: Perform jumps by simultaneously abducting stretched arms and legs in place.

Toning


Training program that works the whole body in an integral way, increasing the strength and tone of all your muscles.

  1. SQUAT: Knee and hip flexion, keeping the back straight and putting glutes back and shoulders forward, avoiding that the knees when flexing exceed the vertical projection of the toes.
  2. TRICEPS: Supporting palms on the surface, we flex and extend the elbows with the feet resting on the ground using the weight of our body as a load.
  3. BURPEE: Supporting the hands on the floor, we perform a back jump with the feet together so that with the body stretched we flex the elbows until touching the ground with our body and then return to the standing position and perform an upward jump
  4. JUMP SQUAT: Perform the squat movement but doing a vigorous knee and hip extension during the climb that allows us to detach from the ground.
  5. MONEY: Supporting hands on the ground, with the body stretched horizontally, perform elbow flexions.
  6. KICK UP: From the quadruped position, extend the hip with the leg bent pushing up
  7. LEG ABDUCTION: From the quadruped position, perform a hip abduction with the leg stretched horizontally
  8. EXTENSIONS: From the quadruped position, extend one leg and the opposite arm for further flexion until touching elbow with knee.

Slim down


With this program we will test your resistance, using our high intensity interval system we will make you tone those most sensitive areas of receiving adipose tissue.

  1. PLYOMETRIC BANK: Climb supporting one leg in height with the trunk straight energetically so that we jump changing the support.
  2. JUMPING JACKS: Perform jumps by simultaneously abducting stretched arms and legs in place.
  3. STRIDE: Take a deep step forward with the trunk straight without the knee of the leading leg exceeding the projection of the tip of your foot and then return to the starting position
  4. FRONT CLIMBER: With the hands resting on the ground and the arms extended, we keep the body in a horizontal position while we bring one knee to the chest flexing the leg. We do it alternately, changing legs
  5. PLANK: Supporting the hands on the ground, we perform a back jump with the feet together so that we extend the body horizontally and then return to the standing position and perform an upward jump
  6. ANKLE BOUNCES: With the body as stretched as possible to perform jumps using only the momentum of our ankles, we must flex the ankle during flight to be able to vigorously extend it when we hit the ground and rebound again
  7. JUMP SQUAT: Perform the squat movement but doing a vigorous knee and hip extension during the climb that allows us to detach from the ground.
  8. BANK: Go up supporting one leg in height with the trunk straight at the same time that we raise the opposite knee to the height of the waist and move the arms.

Stretching


Program specifically designed to improve the elasticity of our muscles and relax them after training, which will help us prevent many injuries.

  1. TRICEPS (sural): We support the metatarsal area of ​​the foot on a step by dropping the weight of the body on the foot.
  2. ILIOTIBIAL RIBBON: Standing across one leg in front of the other, lean the trunk to the opposite side of the crossing leg, shifting the hip to the other side.
  3. PSOAS: resting one knee on the floor, keep the other knee knee at 90º with the foot resting on the floor and push with the hip down keeping the trunk straight
  4. QUADRICEPS: From the position of the psoas stretch, fully flex the supported knee bringing the foot to the buttock and hold it with our hands
  5. ISCHIOTIBIAL: Sitting with your legs together and stretched, we flex the trunk forward bringing the back as straight as possible
  6. PYRAMIDAL: Sitting, with one leg stretched out and the other flexed crossing it over the first leg, we turn the trunk to the side of the flexed leg, pushing it with the elbow.
  7. PYRAMIDAL AND GLUTEAL: Lying in a supine position with both legs flexed, we support the ankle of one on the knee of the other and pull the group's hands towards our trunk.
  8. BACK GLUTE: Lying in the supine position, we leave one leg stretched, flex the other to 90º and grasp the knee, bringing it to the ground, while rotating the trunk to the opposite side and keeping the arm on that side stretched horizontally.

ABS


Strengthen your waist with our program designed to work the abdomen in a functional and useful way for the development of your sports activity.

  1. CRUNCH: Lying in the supine position, with the feet in the air and the knees bent at 90º, we perform a trunk flexion, squeezing the abdomen, keeping the head in extension of the trunk. It is important to keep the lower back supported
  2. LEG EXTENSION: Lying supine, with your feet in the air and your knees bent at 90º, stretch your legs horizontally alternately. It is important to keep the lower back supported.
  3. COMBINED CRUNCH: Lying in the supine position, with the feet supported and the knees bent, perform a trunk flexion in coordination with an elevation of the feet bringing the knees to the chest. It is important to keep the lower back supported
  4. SIDE CRUNCH: Lying in the supine position, with the feet in the air and the knees bent at 90º, we perform a trunk flexion by squeezing the abdomen keeping the head in the trunk extension at the same time as we rotate the trunk to one side and perform an extension with the leg contrary in a coordinated way. It is important to keep the lower back supported.
  5. FRONT CLIMBER: With the hands resting on the ground and the arms extended, we keep the body in a horizontal position while we bring one knee to the chest flexing the leg. We do it alternately, changing legs
  6. SIDE CLIMBER: With the hands resting on the ground and the arms extended, we keep the body in a horizontal position while we bring one knee towards the elbow on the same side, flexing the leg. We do it alternately, changing legs
  7. GRIDDLE: Supporting the forearms on the floor with a 90º elbow flexion, keeping the body horizontal with the feet supported and the hip in line with the shoulders, we perform ankle extensions.
  8. SIDE PLATE: Supporting a forearm on the floor with the elbow flexed at 90º and the body in a lateral position, we keep the feet supported and the hip in line with the rest of the body to perform lateral trunk flexions by pressing the side closest to the ground.

Isometric


With this program you will quickly raise your level of strength throughout the central part of your body, creating a solid structure essential for any sports practice.

  1. QUADRICEPS: Flexing the knees and hips at 90º we keep the back straight and resting against a surface, simulating the action of sitting.
  2. FRONT PLATE: Supporting the forearms on the floor with a 90º elbow flexion, keeping the body horizontal with the feet supported and the hip in line with the shoulders, we lift one leg off the ground slightly
  3. SIDE PLATE 1: Supporting a forearm on the floor with the elbow flexed at 90º and the body in a lateral position, we keep the feet supported and the hip in line with the rest of the body and then raise the leg that is not in contact with the floor to horizontal.
  4. SIDE PLATE 2
  5. INVERTED IRON: In the supine position we support the forearms with the elbows flexed at 90º and extend the hip leaving the heels resting on the floor keeping the body in line
  6. BRIDGE: From the supine position with the feet supported and the knees bent, perform a hip extension until a straight line is drawn connecting the shoulders, hips and knees
  7. LEG BRIDGE 1: From the supine position with one foot supported and your knee bent, perform a hip extension until a straight line is drawn connecting the shoulders, hip and knee while the other leg is extended keeping the thigh parallel to the previous one.
  8. BRIDGE LEG 2

Total training


You only need eight minutes of your time to start getting in shape and doing this specially selected exercise routine to improve your running performance.

  1. TWO LEGS BRIDGE: From the supine position with the feet supported and the knees bent, perform a hip extension until a straight line is drawn connecting the shoulders, hips and knees
  2. GRIDDLE: Supporting the forearms on the floor with a 90º elbow flexion, keep the body horizontal with the feet supported and the hip in line with the shoulders.
  3. SIDE STRIP: Take a deep sideways step slightly diagonally with your back straight, leaning your shoulders slightly forward, without the knee of the leading leg exceeding the projection of your toe and then returning to the starting position.
  4. STRIDE: Take a deep step forward with the trunk straight without the knee of the leading leg exceeding the projection of the tip of your foot and then return to the starting position
  5. REBOUNDS: With the body as stretched as possible to perform jumps using only the impulse of our ankles, we must flex the ankle during flight to be able to vigorously extend it when we reach the ground and rebound again
  6. PLANK: Supporting the hands on the ground, we perform a back jump with the feet together so that we extend the body horizontally and then return to the standing position and perform an upward jump
  7. SQUAT: Knee and hip flexion, keeping the back straight and putting glutes back and shoulders forward, preventing the knees when flexing from exceeding the vertical projection of the toes.
  8. BRIDGE A LEG: From the supine position with one foot supported and your knee flexed, perform a hip extension until a straight line is drawn connecting the shoulders, hip and knee while the other leg remains flexed in midair.

Resistance force


Exercise routine to work strength-resistance, with 13 exercises that will be performed for 40 ", recovering 20" between them.

Well, friends of the Stock Market of the Broker, I hope that this entry has been useful to you and that you are able to meet this challenge without negatively remembering us. The posture that you can do in summer will thank you!


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