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For those who are trying to start exercising regularly, planning too much carries some risks: you activate the successive mental repetition, saying “just five more minutes”, you start thinking about the effort, the burned muscles, the wheezing. What a mess, it’s for later.
Therefore, in this training, it is best not to think too much. Do not hypothesize inertia, quickly dispatch the matter. As soon as the alarm goes off, put on a tracksuit and do a simple routine of no more than 15 minutes, which will serve four important purposes so that the day (and life, go) goes well: wake up your body, work. joint mobility, muscle training and doing a kind of mental hygiene to be in a good mood and productive, ready to face the world.
I do not know what to do? It is not an excuse. Bárbara Alemão, a personal trainer, created a morning workout, only with easy exercises and without the need to use any equipment, except a chair, every now and then.
“I thought at a more initiated level so that people feel that they can apply these tasks at home. It is a very simple full body workout. I gave reference times for each exercise, but these can be prolonged or shortened, depending on the physical form of the person. person, “he says.
Pushing, working the lower extremities and the abdominal region are the components developed here. One was left out: the pull. “Without a team we don’t have the option to do it.”
Heating
1. Forward flexion of the trunk
Simple: stand up, drop your torso and touch the ground with your hands. Then, lift it up slowly and in a controlled manner, bringing your arms above your head, stretching it. “This prepares the spine, the lower limbs and works on the mobility of the shoulder,” explains PT.
Take about 30 seconds.
2. Leg swing
Imagine that your leg is a pendulum, swinging back and forth. That’s it – on leg swings, you need to alternately swing your lower limbs with your hands on a chair or piece of furniture. “I always suggest that the person lean on a mobile and stable chair. It is important that he is stable so that there are no imbalances and falls.” Take 15-20 seconds for each leg.
3. Low jumps
The name may seem strange to you, but this is the most basic. “The goal here is to raise the body temperature and prepare the body for the tasks that are going to happen next.” In the same place, march for 30 to 45 seconds.
Circuit
Perform three sets of this circuit consisting of four movements that only use the weight of the body.
1. Squat
A typical exercise to train glutes and thighs. With your legs shoulder-width apart, abs tight, and back straight, do six to 15 reps of the movement, depending on muscle strength. “We can make it easier if the person does this squat for a bench or chair,” that is, just pretend to be sitting up and slowly getting up.
Take 6 to 12 steps total depending on muscle strength.
2. Alternative reverse lunge
Another common and effective exercise for the lower limbs. Take a step back and bend both legs so that your knees are at a 90 degree angle. Repeat for the other side.
Take 6 to 12 steps total depending on muscle strength.
3. Elevated plane push-ups
Here the objective is to do push-ups, with the help of a surface that allows you to remain in the plank position, at a higher level.
“I advise the vast majority of people to use an elevated plane. Instead of the person having their hands placed at ground level, they have them on a higher surface, which could be a piece of furniture, the back of the bed, a stable chair or the sides of a sofa ”, he explains. This allows the person to perform the elbow flexion function and feel more comfortable facing the flexions that we see people with more dexterity to do, at the height of floor and no knees on the floor and that the vast majority of people don’t. can do. “
Do 6-12 reps, depending on muscle strength.
4. Dynamic ventral plank in elevated plane
Last exercise. In the most difficult version, the forearms and elbows rest on the ground, as do the balls of the feet. The rest of the body remains elevated, so that a kind of table is formed, with a contracted abdomen and a straight back. If it’s too difficult, do the same with the push-ups: rest your forearms on a higher surface. Ready starting position? Okay, now the dynamic element is introduced: alternately move your legs up and down.
Do it for 15 to 20 seconds, depending on muscle strength.
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