Keep Fit In Shut Down Corona | The 3 Best Exercises Without Equipment health-care-&-fitness

Severe lockdown has returned due to the high number of corona viruses. To stay in shape even while in lockdown, we will show you the ideal exercises to train your muscles, endurance and the whole body. Lock up and get fit: Here are 3 most important exercises.

Especially in shutdown, we let ourselves go: we neglect our diet and neglect training because it "doesn't matter." But don't let yourself get stuck in a shutdown. Staying Healthy. Your immune system and your whole body will thank you. We will show you the best exercises that train your muscles, endurance and your whole body better. You can, for example, perform three exercises alternately in a taba rhythm (20 second exercise, 10 second interval).

1. Mountain climbers

Keep Fit In Shut Down Corona | The 3 Best Exercises Without Equipment health-care-&-fitness

Mountain climbers can perform either by arm or by push-ups. The latter is more stringent, as it is more demanding to compress the shoulders. Here's how it works: Increase total physical tension in the starting position. Your abdomen should not hang down, your back should not be up, and your body should be as straight as possible. Keep your stomach tight at all times. For mountain climbers, take turns bending your knees towards your elbows and backing up again. Keep exercising until your stomach starts to fall. Take a break and start again.

Slowly: Every movement from knee to elbow and back takes at least 5 seconds. Your stomach is under full pressure all the time! This is the fastest way to grow abdominal muscles.

Dynamic Swing: Bring your knees to the elbows as soon as possible and back up again without ignoring the tuck. This is how you train your abdominal muscles and endurance.

2. Burpee exercises

Keep Fit In Shut Down Corona | The 3 Best Exercises Without Equipment health-care-&-fitness

The best physical exercise is not missing from any good exercise catalog. Depending on your fitness level, a combination of squat, push-up, and long jumping is available in a variety of different types. Burpee exercise challenges every muscle group in your body and not only increases muscle and strength, but also improves your endurance. Because Burpee is technically very demanding, we have a step-by-step guide for you, including a video and bugs to avoid.

Burpie is the best physical exercise. With all the burps you use every muscle in your body. Because a burpee consists of three different components: a push-down move, a push-up move, and the final brisk walk. Depending on the situation, the end is a straight jump. All types of bodybuilding are probably the best, most intense, but also the most demanding bodybuilding exercises. It is good for muscle and burning calories

Thermal.

Which muscle does Burpee use?

The squat is performed in a downward and upward motion - it challenges the hips, raising the leg and hamstring. The push-up position should be on the floor - this involves tightening the abdomen, back and shoulders. The push-up itself uses the chest muscles and the triceps muscles, the back of the upper arm.

How many calories do you burn from burps?

A burpi burns an average of 1.4 kcal. With 10 burps you get 14 calories. This alone is amazing. In addition, Burpee uses every muscle in the body in a way that builds muscle later. Basal metabolic rate is higher than any muscle development: As a result, you burn more calories than before, because muscles need a lot of energy to maintain them. Also, an intense burnout has a burning effect, which guarantees you burn more calories after exercise.

Step-by-step instructions for the first Burpee exercise game

First, exercise slowly, step by step. Work each element separately, then combine them one by one. Take a look at the next section to avoid mistakes.

Deep squat: Stand with hip width apart. Slowly bend your legs at the knee joint, keeping your back straight. Be careful not to move your heels or knees forward at your fingertips. The knees should not bend inwards.

Pushup: Once the squat is deep enough to touch the ground with your hands, move to the push-up position. To do this, spread your legs either individually (initially) or at the same time make a (modern) jump behind your body so that you get into push-ups. Keep your elbows as close to your body as possible and push up with maximum body tension.

Upward movement: Stretch your legs individually (initial) or together (advanced), bend from a strong position below the body and move yourself with a squat or straight jump. Full! She was a Burpee.

3. Squat jumping

Keep Fit In Shut Down Corona | The 3 Best Exercises Without Equipment health-care-&-fitness

This is how deep squats work. Make sure your back is straight!

You probably know the regular squat - the squat - and you've probably done it many times. If not, we have a squat guide for you. When done correctly, squats train your legs, hips and lower abs. Incorporate squat jumps into your workouts to train your muscle and blast speed in your workout: do deep squats and explosive jumps in the stretching jump. Then stand in a deep squat again to challenge your muscles to the limit. When hitting the ground, it is best to land on the front of your foot to avoid impact. Always keep your back straight so you don't put undue pressure on your spine.

Variations for advanced users:

Side to squat jump: not straight jump, but left and right. It also uses the inner and outer muscles of the thigh (drug and abductor).

Squat and hold jump: Hold a deep squat for 3 seconds after each jump, then jump. Thighs guaranteed to burn!

Squat to Lange: Fetish Alternatives. Jumping from a deep squat and descending into a long step ("lung"), he jumped back and down into a squat. Jump again and move forward to land on the other leg.