During the pandemic, many athletes faced the problem of training in self-isolation mode, with no control from the coach. However, it is quite possible to keep yourself in shape on your own and even outside the gym.
During the pandemic, many athletes (both professionals and amateurs) faced the problem of training in self-isolation mode, with no control from the coach. However, it is quite possible to keep yourself in shape on your own, even without going to the gym, if you follow a few basic principles:
- follow safety rules by limiting exercise with weight, especially the limit for you;
- in the absence of a gym, do not miss any opportunity to perform physical exercises, including using household items and in between household chores;
- change the training schedule, adapting to the new rhythm of life.
Below are some of the most effective exercises in terms of effectiveness, safety and time savings.
1. Walk up the stairs
If you can’t leave the house, you can still do some cardiovascular exercise by going up and down any stairs at home.
You can also spice things up by doing an aerobic step workout. Step up and down, trying to see how fast you can do it. Mix movements by turning to one side or the other as you step up and down.
Another option is to turn your step workout into an interval workout. Spend a minute or so walking, then try jumping for a minute. Return to the stairs for another minute, then try push-ups. Get creative and see how many exercises you can fit into your workout.
2. Workout on the bench
Exercising on the couch is something you can do without interrupting your rest. One example of such exercises is the transition from sitting to standing. During this exercise, you get up from the bench several times, and then sit down again. This helps to pump up the muscles of the buttocks and thighs and stimulates the heart rate, depending on how quickly you stand up and sit down.
3. Push-ups
You can also do triceps push-ups. Move the coffee table to the side. Rise up on the couch so that your buttocks are just touching the edge. Place your hands on the edge of the couch on either side of your body, and then push off the edge. Lower your body to the floor, then lift it up again with your arms.
4. Plank
The plank is a deceptively simple-looking exercise that can do wonders for upper body musculature. This is an exercise with many variations depending on your goals and your current physical strength.
If you’re just starting out, you might want to try the plank with knees bent and on the floor instead of with straight legs. Some people find it easier to bend their elbows and place their forearms on the floor than it is to do a plank with straight arms and hands on the floor.
To develop different muscle groups, you can try the side plank. Lie on your side with your feet on top of each other. Push off the floor, supporting your body with one hand. Keep your body straight. It is necessary that the hips are raised, and not lowered to the floor. Hold the pose for as long as possible, then switch to the opposite side.