Healthy Fitness
In quarantine: how to play sports during the coronavirus period
To stop the spread of coronavirus, experts urge to leave home less often and avoid crowded places. These places include our favorite gyms, swimming pools, climbing gyms, yoga centers, football and basketball courts, and so on. In some countries, sports are no longer possible: everything is closed, and it is not known when it will open. What to do?
The best solution is to transfer all training sessions home or, weather permitting, to the park during the epidemic. If you continue to go to your favorite section, we strongly recommend that you do not go to classes during peak hours! The more people there are, the more chances you have of catching something (and not just coronavirus).
In fitness rooms, however, this is always the case because you are using equipment that many people have touched all day before. An important rule for you: wash your hands before and after training, and until you wash, don’t touch your face or eat!
All this, of course, does not guarantee 100% protection, so we have prepared an alternative workout program for you at home. For full-fledged classes, it is not at all necessary to purchase expensive equipment. How to keep fit without risking your health and wallet, you will learn below.
Burpee is the king of home workouts
While home workouts are certainly not a substitute for exhausting iron-rocking exercises, they will also make you sweat and build muscle.
To keep fit, a fitness club and other sports facilities are needed only for professional athletes. The rest can easily train in their bunker.
The first exercise on your list should be a burpee.
It’s hard to think of another exercise that’s equally clear yet effective that doesn’t require any equipment! You do not need to do it 100 times in the morning, start with the amount of exercise that suits you personally – for example, repeat 5-10 times. Too easy? Make 20! After that – the same number of squats, push-ups and exercise of the climber. Follow several approaches.
If you are a fan of serious challenges, try to make a burpee 100 times, say, 5-7 minutes! The main thing is to remember that your well-being comes first. Do not chase results, sports are for health.
Other ways to keep fit
If you deeply hate the burpee, there are many other ways you can help tone your muscles throughout your body. Deep squats, for example, can be done almost anywhere, anytime, just like climbing exercises, lunges, push-ups (there are many options here – more difficult and simpler). Put them together and your short workout program is ready!
To maximize the effect of these simple exercises, try holding the bottom position for a few seconds as you squat or lunge, and perform springy up and down movements.
Are you missing cardio? Do the same exercises – squats and lunges – while jumping. Combine this with other exercises and you have a workout program that doesn’t take a lot of time and space!
Here, for example, is our training option (first, confirm that you are not a robot):
Use furniture and household items as projectiles
After a few days of training, you will probably get tired of doing only squats-lunges-push-ups and the bar. Use what’s on hand to diversify your activities.
For example, a chair can replace your bench for reverse push-ups: sit, place your hands behind your back and, resting them on the chair, lift your pelvis from the chair and take a step forward. Lower and lift using triceps (see photo). If you have a real bench press, there are many more exercises available to you!
If you like exercises with dumbbells or a barbell, it is better, of course, to buy them – such shells will come in handy at home and after an epidemic. In the meantime, while you wait for delivery from the store, try training with bottles of water instead of dumbbells – of course, the weight may be less than you are used to, but still better than empty-handed.
Work with a coach online
With the onset of online self-isolation, the number of online workouts offered has increased. At All Do Sport we have collected for you all the relevant events from the world of sports, so that you can practice effectively even at home. Sign up for a class, train and progress with Decathlon!
Wherever you go, remember to wash your hands, get plenty of sleep, and eat well.
Even if you study at home, keep good hygiene and maintain a healthy lifestyle to help you avoid illness. Wash your hands regularly, drink water, and wipe the floor and your equipment after exercise. Being a little obsessed with personal hygiene is a must at the moment.
The importance of sleep and proper nutrition should also not be underestimated – this is what helps to maintain immunity.
Healthy Fitness 