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Due to the confinement, we must perform everything in-house, even, the exercising, that is why these routines are the ideal way to tone up, keep moving and working the body during these days of quarantine.

Before you start any exercise, never forget to stretch properly to avoid injuries and of course rehydrating to facilitate the practice.

exercise(Pixabay)


Here 5 exercises are easy to do


Run or walk in the place


Bringing the knees as close to chest as possible, for 10 or 12 seconds, and alternated with a pattering of feet in the place, as lightweight as possible. Try holding the movement between 40 to 60 seconds.

run(Pixabay)

Squats


Stand facing a chair, with the legs separated a little more than the width of the hips, with your feet open slightly to the outside (the chair is a point of reference, it is to where it wants to go but not sit or lean).


The exercise consists in simulating sitting down the buttocks as much as you can without the knees to exceed the toe and pushing the hip backward. The back should be straight and the chest open. When climbing, you have to keep your heels flat on the floor, squeezing the buttocks and plunging to the navel, before stretching the legs completely.

You can repeat the exercise 15 to 20 times. Once that is achieved well the technique, you can do without the chair.

squats(Pixabay)


Buttocks


For this exercise you support yourself on hands and knees on a mat, taking into account that the support of the hands does not exceed the width of the shoulders and the knees the width of the hips.


The exercise is to bring one leg back and up, without exceeding the height of the hip. It is important to keep your back straight, without arching your waist, and taking into account that the head and neck continue the line of the back. Repeat the motion 15 to 20 times and then change leg. Also read: 7 accounts of wellness on Instagram that you should follow in the quarantine

gluteós(Pixabay)


Abdominal


Lie on a mat face up, with the back supported on the floor and legs bent and separated to the width of the hip. The feet should be very firm on the floor, as they are an important point of support.


The hands, with fingers interlocked, shall be located in the base of the neck, giving support to the head. Take off the back until the height of the shoulder blades, concentrating the force between the tip of the breastbone and the navel, without tensing the neck and holding the head with hands without the tug. Perform 2 or 3 sets of 15 to 20 repetitions.

Abdominal(Pixabay)


Jumping jacks


Begin standing, with feet apart at shoulder height, straight and with the arms relaxed. Gives a jump and land with feet apart in A shape and with the hands raised towards the sky. Gives another leap and returns to the initial position. Do 3 sets of 15 repetitions, doing movements forceful but controlled.

Jumping jacks

(Pixabay)

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