Body already used? Personal trainer teaches how to intensify basic exercises at home – Who

Training at home, in times of confinement, is a smart way out. Now, assuming you’ve been doing this for some time without gym accessories, all those hands-on exercises may have no effect. After all, the body gets used to the recurring stimulus. Not to mention that you lose motivation. In this case, one of the ways is to make the exercises more challenging. Here are my suggestions:

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Abdominal. This classic, which exercises the muscles of the abdomen, can be done in different ways. The one that provides the best result is the “bicycle” version, according to a study by the American Council on Exercise (ACE), an organization based in San Diego (USA), which trains and trains physical education professionals. This abdominal is so called because your legs move as if you were pedaling. Lying in the conventional abdomen position (hands close to the nape of the neck, legs bent, feet on the floor), bring the right leg close to the chest, while lifting the trunk, bringing the left elbow closer to the right knee. And when he returns to the starting position, he immediately does the same with the other leg and arm. Yes, alternate, without pause, the movement of arms and legs, continuing with the exercise. This requires motor coordination, but considering that you have already removed the easy abs from the card, you must take on this challenge.

meeting. It is an exercise that moves, like few others, the central region, the central part of the body, which includes the lumbar and abdominal muscles. For many, the simpler version (forearms resting on the ground) is already a challenge. But, if you need to update this exercise, try resting just one of your forearms on the floor, bringing the other arm forward. Obviously, you must change arms. Now, everything can become even more complicated. In this case, when you also extend your support arm (like you’re going to do a push-up), lift your opposite leg off the floor. It’s called a high stand with two supports, recommended only for an advanced training stage.

Push-up. This great exercise for the chest (and also for the triceps, if the arms are very close to the torso) is challenging in nature. Since the order here is to demand even more of the musculature, try to rest your hands on some platform (thicker books, for example) so that the range of movement is greater, making it difficult to exercise. Or rest your feet on a chair or sofa, so that the full weight of your body falls on your chest. Are you in a more athletic training stage? Try this exercise with three supports, that is, with one arm on the floor.

Squat. Any overhead you use in this leg and butt exercise already makes it more challenging. You can, for example, hug a heavy target while moving, even a sturdy bag of rice, oddly enough. Or, in the full version, (when one leg is advanced), perform the movement in displacement, alternating the position of the legs.

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