Cash For A Routine To Train Your Whole Body At Home In Less Than 30 Minutes
Routine To Train Your Whole Body If you want to keep getting in shape during the coronavirus quarantine, strength training at home is a very good option. This time we leave you a full-body routine to work all your muscle groups with very little material in your living room.
A quick routine that we can carry out in less than 30 minutes, without taking up much time, and that we can continue practicing at any time, since it is ideal to combine with other training and sports when we can go outside.
To start we will start by working the lower body with a complete exercise when it comes to touching all the leg muscles. It is the squats or squats, which we are going to execute with the weight of our body.
For this we are going to stand standing facing the front with the legs separated at the width of the hips. We will support the weight of our body on the heels, and we will keep the back as straight as possible throughout the exercise.
In this posture, and without separating the feet from the ground, what we will do is bend down, bending our knees and articulating our hips. The way to do this will be by pulling your butt back to bend your knees and descend.
With this exercise what we will do is work the leg muscles, especially the quadriceps and glutes. It is important to exercise well and focus strength and tension on the muscles involved. From this exercise we will perform 4 sets of about 12 repetitions each.
Secondly we are going to stop at the leg strides or also popularly known as scissors. For this we are going to stand standing facing the front with the body straight. The first thing we will do is put one leg forward, so that we will bend the knee and take the other leg back, practically stretching it.
In this posture, what we will do, without bending the back and keeping the trunk erect throughout the exercise, will be to raise and lower ourselves by flexing the knee of the front leg. The position of the knee is crucial, and therefore always be in line with the ankle of the front leg when descending.
With this exercise what we will do is focus all the tension on the quadriceps and glutes. Like the previous one, it will serve to stabilize the organism, since the balance and core work with fundamentals. We recommend 4 sets of 12 repetitions each.
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After this we will go to the pectoral. For this, what we will do will be the traditional pectoral push-ups or pectoral bottoms. To do this we will lie face down on the floor with the body stretched out, the tips of the feet supported and the palms of the hands at chest level and slightly open, almost parallel to the pectoral.
In this posture what we will do is rise and fall by stretching and flexing the elbows, using the arms as a tool, but making the effort thanks to the power of the pectoral muscles.
We will intervene directly in the pectoral and secondarily in the muscles of the arms, especially in the triceps. In the same way we will do it in the muscles that make up the front of the shoulder. We recommend 4 sets of 12 repetitions each.
Next we will work the triceps with flexions similar to those of the chest, which are known as diamonds. The execution is the same, only in this case the placement of the hands will determine the exercise and above all the effectiveness and the muscles on which it will focus.
The placement of the hands will be in the center of the chest, forming with the thumb of each of them, and with the index finger, a kind of rhombus. In this way, and supported on the tips of the feet, and with the body straight, we will raise and lower the body. In this case all the tension will be transferred to the triceps and with it to the direct work of this part of the body.
At first the movement can be complicated, and to facilitate it until we become familiar with it, what we recommend is to put your knees on the ground and only raise half your body. We recommend doing 4 sets of 12 repetitions each.
For dorsal work we are going to perform dorsal slides. For this we will need some sliders, a towel or a mat that allows us to slide on the floor. We will place our feet or our knees on the sliders, towel or mat, and we will place ourselves facing the ground we will place ourselves with our arms stretched out above the head forward.
In this posture, what we will do will be, through the action of the arms, which we will support on the ground by the forearms and the hands, propelling ourselves to slide the body upwards. We will achieve this movement through the action of the dorsal muscles. Then we will make the return that will be the same, but vice versa, to return to the initial position.
Above all, we will work the dorsal muscles and we will affect the back muscles of the shoulders. We recommend doing 4 sets of 12 repetitions each. The exercise must be concentrated and we must not make the legs intervene.
To work the shoulders we will carry out the traditional lateral elevations with each arm. In this case we will use two bottles of water as a load to increase the intensity. For its development we recommend sitting in a chair with your back straight and your arms on each side of your body holding a bottle in each hand.
In this posture, without flexing the elbows, and concentrating all the tension on the shoulder, we will raise our arms laterally, reaching shoulder height. Keeping the arms stretched, and the bottle grasped with each hand, we will descend, concentrating all the tension on the deltoids.
This exercise will mainly affect the shoulder muscles, specifically the deltoid. The trick is to take a controlled tour, both up and down. In this way we will be able to give more tension to the worked part and the result will be greater and better. We recommend 4 sets of 12 repetitions each, as in the previous exercises.
To work the biceps we will perform the well-known curl but this time we can use a bottle in each hand (if it is light, you can use a loaded backpack). We will stand with our legs slightly apart and our knees slightly bent. The sword is held upright and in each hand we will hold a bottle. The arms will remain close to the trunk to concentrate and directly affect the biceps.
For this, and in this posture, what we will do is raise the load through the action of the biceps. We will raise and lower the load, controlling movement at all times and concentrating on the muscles worked. It is very important to keep your back upright and not propel ourselves with it. We will perform 4 sets of 12 repetitions for each arm. If we do it with both arms at the same time, it will take less time to execute the exercise.
Finally we are going to focus on a simple abdominal exercise that will help us strengthen this area. It is true that the core intervenes in many of the exercises described above as a stabilizer. In this case we are going to directly affect this area using the isometrics with the abdominal iron.
To do this we will face the floor with the body stretched, the tips of the feet resting on the floor and the palms of the hands just below the shoulders. In this posture we will stay between 20 and 30 seconds.
To achieve this, the tension of the body, and especially of the abdominal part, is essential. This tension, created through the retroversion of the pelvis, is what will help us affect these muscles and gradually strengthen them.
With this routine we can work on all parts of the body and achieve good toning, while remaining active. Along with these exercises we can combine aerobic exercise routines such as rope, exercise bike … which will help us to improve our results more and be more active.