Home exercises for beginners: how to start if you have never done sport

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Maintaining a physical routine will allow you to be distracted for a few hours. The mind will disconnect from the excess of negative information, so you will manage to reduce anxiety

With the world paralyzed by COVID-19, our lives have changed dramatically. The routines we used to practice naturally have been disrupted and social distancing has become the number one priority. It is natural to feel anxiety about this new scenario, but we must learn to manage it. For this reason, it is essential to introduce order and constancy into our daily lives and physical exercise can become a key escape route when it comes to coping with this unknown situation.

Home exercises for beginners


According to Marian Barrantes, a health psychologist at Dorsia clinics, staying active during these weeks will bring us multiple benefits both physically and psychologically. For example, when we exercise our body secretes endorphins which improves our mood and our state of mind. In addition, if you are one of those who are having trouble falling asleep these days, staying active will make you more tired at bedtime and therefore the rest mode will be activated earlier, helping you to sleep more and better. Finally, maintaining a physical routine will allow you to be distracted for a few hours. The mind will disconnect from the excess of negative information, so you will manage to reduce anxiety and any other depressive symptoms associated with it.

The experts at Dorsia Clinics, in their constant concern for the wellbeing of their patients, have drawn up a simple exercise routine specifically designed so that you do not have to leave your home and with which you can maintain your type during these weeks. You can do them in the living room, in the bedroom, in the kitchen, anywhere!

Once the exercises have been explained, all that remains is to make a calendar with the days and hours in which you will perform your routine, so that you are sure to comply with it!  we tell you all the exercises you can do during these days within this expert routine:

Pushups on the ground

Pushups on the ground


Pushups are a very easy exercise to do at home, either on the floor or on a mat. Lie on your stomach and place the palms of your hands on the floor at shoulder height. Lift your body and keep your body upright without raising your buttocks and facing forward.

If you can't bear all your weight, you can support your knees, this way you can work in the same area at a lower intensity. Perform three series of 10 push-ups.

Pushups on the wall



Wall bending

If ground bending is not your thing, or you just want to tone up that area more, we give you another option. Put your hands on the wall and spread out (the more you spread out the more intense the exercise will be).

Just as on the floor, place your hands at shoulder height and raise your legs, this is the initial position of the exercise. To do it, go down to the wall, squeezing your abdomen, and make sure your back is not twisted. Perform three series of 10 push-ups.

Squats with arms forward

Pushups on the wall


For this exercise, we will do a normal squat, but with our arms extended to intensify. If with extended arms it is impossible to do the exercise, you can do normal squats.

Remember that when performing a squat your knees should be facing the same direction as the tip of your feet. Do three repetitions of 10 squats.

Step up


Step up

Although this exercise is done with a drawer, you can use a chair or any object that allows you to climb on it without it tipping over.

We put one of the feet completely on the drawer and the other on the floor. The foot that is on the floor is raised and placed in the drawer as well.

Keep in mind that when you lift your foot you must use the strength of your leg and contract your abdomen. Otherwise, you will not be doing the exercise correctly. Do two repetitions of 10 climbs with each leg.

Bridge for buttocks



Bridge for buttocks

Rest your whole body on the floor or on a mat and place your hands down as shown in the illustration. Raise your pelvis and keep your back straight, then lower it without touching the floor until the end of the reps. Do three repetitions of 10 lifts.

Simple and crossed abdominals

Simple and crossed abdominals
For classic crunches, place your hands behind the neck and lift to perform a crunch. Focus your energy on the abdomen and be careful with the neck area. Do three repetitions of 10 sit-ups.

For the crusaders, lie down on the floor and place your feet on the ground. Place one of your feet on the knee and place your opposite arm under your head. This is the initial posture of the exercise; now, keeping your abdomen hard, try to touch the knee with your nose. Do two repetitions of 10 exercises with each leg.

Abs on bicycle


Abs on bicycle

This time, instead of supporting your feet by placing them at 90 degrees and your two hands under your head. Try to have your nose touch your left knee while your right leg is extended, do the same, but in reverse. Do two repetitions of 10 exercises.

Scissors

Scissors


Tumble your whole body and raise your legs. Now make crosses with them simulating the movement of a scissor. Do 3 repetitions of 20 exercises.

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