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EASY STAY-AT-HOME WORKOUTS
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EASY STAY-AT-HOME WORKOUTS

In these uncertain times where the activities of our daily life have changed drastically and we are not as active as usual, it is important to develop an exercise routine made from a series of repetitions to obtain maximum health benefits. Not only it will strengthen your musculoskeletal system, but it also reduces the risk of injury and cardiovascular disease. Stress and anxiety minimize by strengthening our immune system as well.

To start motivating and warming up your body, we suggest taking a walk, jogging, or running for a few minutes. Between 30 to 40 min.

In these uncertain times where the activities of our daily life have changed drastically and we are not as active as usual, it is important to develop an exercise routine made from a series of repetitions to obtain maximum health benefits. Not only it will strengthen your musculoskeletal system, but it also reduces the risk of injury and cardiovascular disease. Stress and anxiety minimize by strengthening our immune system as well.

To start motivating and warming up your body, we suggest taking a walk, jogging, or running for a few minutes. Between 30 to 40 min. If you cannot go outside for any reason, jogging on the same spot will also help your body warm-up.

1. Back Step

The back step strengthens the legs and is excellent for toning the buttocks.

How do we do it?

Standing, the arms can be placed on the hip or extended forward, move one leg back, while flexing the front leg. Retrieve the starting position and alternate with the other leg. Repeat the exercise 15 times.

2. Push-ups or plates

This exercise is ideal for strengthening and developing the arms.

How do we do it?

Place your hands on the floor, on both sides, in a straight line with your shoulders. Stretch your legs fully back to form a straight line with your back. Extend your arms and then bend your elbows to lower your body, which should be about two inches off the ground. It is recommended to do 12 push-ups in a row to start.

EJERCICIOS FÁCILES PARA HACER EN CASA

En estos momentos en donde las actividades de nuestra vida cotidiana han cambiado y no nos encontramos tan activos como de costumbre, es importante elaborar una rutina de ejercicios compuesta por una serie de repeticiones para obtener máximos beneficios de salud. No solamente fortaleceremos el sistema óseo y muscular, reducimos el riesgo de sufrir lesiones y padecer enfermedades cardiovasculares, sino que también minimizamos el estrés y ansiedad fortaleciendo nuestro sistema inmunológico. Para comenzar a motivarnos y calentar, te sugerimos realizar una caminata, jogging, o correr unos minutos. Entre 30 a 40 min.

1. Paso atrás

El paso atrás fortalece las piernas y tonifica los glúteos.

¿Cómo lo hacemos?

De pie, los brazos pueden ser colocados en la cadera o extendidos hacia enfrente, mueve una pierna hacia atrás, mientras flexionas la pierna delantera. Recupera la posición inicial y alterna con la otra pierna. Repite el ejercicio 15 veces.

2. Flexiones o planchas

Este ejercicio es ideal para fortalecer y desarrollar los brazos.

¿Cómo lo hacemos?

Coloca las manos en el suelo, a ambos lados, en línea recta con los hombros. Estira las piernas completamente hacia atrás hasta formar una línea recta con la espalda. Extiende los brazos y luego dobla los codos para bajar el cuerpo, que debe quedar a unos cinco centímetros del suelo. Se recomienda realizar 12 flexiones seguidas para empezar.

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