If we learned anything during the quarantine is that we can do exercise at home no need to have dumbbells, banks either ribbons for running. And, above all, that with 10 minutes daily routine we can have a toned body. In fact, the most difficult thing is not the exercises themselves, but to maintain the discipline and the motivation necessary to advance a little each day and achieve the aim marked.
For this, the most important thing is to choose very well the exercise routine that you want to carry out. Although remember that if at some point you get tired of always doing the same thing, you can change it to continue toning your body while keeping fit and taking care of your Physical Health Y mental.
For her part, the mayo clinic insists that our muscular state it is a key component in any physical training. “Strengthening can help you increase the bone strength and muscular fitness, as well as to control or lose weight. It can also improve your ability to carry out daily activities”, they explain on their website. They also state that we have to try to incorporate anaerobic exercises in our training routine, at least twice a week.
Woman doing a squatPIXABAY
On the other hand, the Mayo Clinic reminds us that it is not necessary to go to a Gym to tone your body: “The dumbbells or homemade weights, such as plastic bottles of soda filled with water or sand, can be just as effective. The resistance bands They are another cheap option. Your own body weight also counts. try the pushupsthe horizontal bar pull, the abdominals and the squats“. And best of all is that in Youtube and on gym websites, we find different routines.
Workout routine with YouTube personal trainers
On social networks there are many people who show us exercise routines, but this time we are left with the lesson that Patry Jordan he offers us on his YouTube account and which is titled ’10-minute routine to tone and harden the whole body’. Best of all, you only need one mat to carry them out. The personal trainer begins by doing 10 squats in which you will have to raise the heels and raise the entire body to complete the exercise. Then you must do another 10 squats, but this time you will have to squat and then raise one heel first and then the other.
Now it’s time strides and to execute them correctly you must stretch your arms out in front and hold down for a couple of seconds. Do it again with the other leg. The following exercise that the ‘youtuber’ recommends doing consists of three steps: lateral leg elevation, crossing back stride, again side elevation and, finally, lateral stride below. Do the same with the other leg. Once the buttocks have been worked, we move on to the arms. Grab a mat or towel and stand on the tip with your knees bent. To start the exercise, lie on your stomach, supporting yourself with the palms of your hands and pressing on the floor. Stretch well, go back, flex a little and you will have managed to overcome the first repetition. do the same 10 times in total.
For the next one you will have to get into a plank position and bring your knees to your chest while keeping your abdomen tight. Once finished, it is time to do a series of 10 push ups and another series of bank funds for work the triceps. To get 10 minutes of routine, Jordan repeat all the exercises for the second time.
You can also follow the exercises marked by the channel’s personal trainers 1000 Fit Meals. This routine that we show you is aimed at strengthen arms and the abdomen and is made up of two series of five exercises with 15 repetitions for each of them. Maria Garcia Penuelathe trainer specialized in directed activities, begins by doing a small heating which consists of doing the exercise known as the walk of the worm, which consists of walking with your hands just in front of your feet until you stretch almost completely and return to the starting position. Complete this routine with push ups, side plank with rotation, triceps pushups with a chair and the dog position that is usually done in yoga, but touching the opposite leg with the hand.