Training at home is something that took a lot of strength during the first quarantine of the pandemic. Not only could we not go to the gym, but we also could not leave the house and carry out some outdoor activities. It is not surprising that exercise in our own living room became the most common activity. Even when we were able to start dating, the gyms were still closed. Hence, even celebrities, like Curia, and Rock, kept fit by exercising in their own home. If like us, you have also discovered the benefits - including saving time - of training at home or are starting to do it now, the routine that Curia, and Rock, followed is perfect for you. Four exercises in 40 minutes Curia, and Rock, were carried out during the months of October, November, and December 2020, a 12-week challenge to get in shape by training at home. The idea was simple: I trained three to four times a week, for about 30-40 minutes, following an exercise schedule that complied with the following rules: warm-up, seven minutes repeating four exercises, rest, another seven minutes with another four exercises, more rest and 7+7 combining the two exercise tables. We finish with some stretching. In addition, on the days that it was possible, he went for a run or a walk. To choose the exercises, Rock, herself, indicated that she did some on her own or followed exercise tables that some trainers shared on social networks. Of course, we can do the same. But if you want to start now, the presenter shared some of her favorite exercises. Four simple, basic, and perfect exercises for you to start getting fit at home. Stride or lounge To perform the stride we must initially stand up, with the legs slightly separated from the width of the hip, and take a step forward with one leg keeping the torso as straight as possible. The leg moved forward should be flexed at the knee until it forms a 90-degree angle with the leg. The leg that does not move must remain anchored with the foot to the ground, but must descend towards the ground through the knee. If we already have practice and want to intensify the exercise, we can do it by including a dumbbell in each hand. Squats Another of the great classics, without a doubt, is the squat. A basic, but very effective to work the legs and buttocks. Always looking straight ahead and without bending the back, we must lower the buttocks, flexing the knee and hip. We descend until the thighs are parallel to the ground, and from there we must rise slowly while exhaling the air inhaled when beginning the descent of the body. Skipping is A perfect cardio exercise to help us burn fat and calories. Curia, and Rock, jump for several minutes continuously, but a good way to start is to do it in times, as if it were a HIIT, with a work time in which we are jumping all the time and a short incomplete rest time to get some fresh air. A good way is to do a series of 20 seconds of jumping and 10 seconds of rest. If we do eight series, we already have four full minutes. Remember that the movement of the rope is done with the wrists, without moving the arms. Always try to land with the balls of your feet and knees slightly bent. And of course, help yourself activate your core to maintain good posture. ABS The abs are a classic to train the core area. If you are going to do them, remember to bend your knees and make sure that you correctly support your entire lower back on the mat. You don't have to go up a lot and don't pull your neck when doing the movement. In any case, our recommendation is that to strengthen the abdomen, we choose other more effective and safe exercises: we recommend some such as the plank, side plank, commando plank, quadruped superman, climbers, or reverse crunch.
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