Despite the measures to ease the ban in a number of countries, there is fear in some of the decision to return to the gyms, and this does not mean surrender to laziness or accept weight gain, there are a number of home exercises that may help you in maintaining your fitness and avoiding weight gain during the isolation period Home or even when returning to normal life.
"Push-up exercises are ideal for fitness and fitness, require no equipment and only need a very small amount of space. This makes them well suited to closures and home rocks that can sometimes make it difficult to go to the gym." On Insider, which she accidentally had to fight after being paid to work from home.
In the midst of her search for a way to keep up with the sport and keep her fit, Jordan watched fitness coach Jordan Instagram, announcing 300 push-ups daily for 30 days, listing his amazing benefits. The editor decided to go through the experiment in her own way, with 100 pressure exercises for 100 days, ten groups over ten hours a day, except for the weekend.
It was difficult at first, but she soon noticed positive physical changes in the middle of the experiment, and when she got to her end, she could not believe the improvement in her fitness and body shape.
Rachel's experience
Rachel recorded her experience from the beginning supported by pictures, as she wrote on her account via Instagram, "I am surprised and happy to change the shape of my body, I can hardly believe" and recorded the experience as follows:
The first five days , in which Rachel suffered from the pain of moving from zero exercises to 100 pressure per day, felt pain throughout the upper part of the body, but he gradually eased as she pulled the resistance bands that stretched after each group. According to Coach Seat's advice, "As a good way to balance the push-to-pull motion, to train the opposite muscles, to maintain body balance, and to avoid neck pain."
- comfort interfaces , it was necessary to rest periods, both between each group and the next, or between each week after that. After Seat stressed the importance of avoiding fatigue and not doing any failed groups to avoid burning muscle, back pain or elbow injuries, under the influence of enthusiasm and challenge. If it is, it should be reduced to 15 days at the end of the week.
- After 50 days , Rachel began to feel the changes aesthetic muscle in the upper part of the body.
- In the last week , she sneaked a sense of desire to delay and get bored of the exercise, and found herself facing a challenge, which required her to have a stronger will to continue to the end.
By completing 100 days , Rachel got used to the exercise after she passed the difficult stages of the experiment, and was rewarded with an amazing change in the shape of the body, especially the upper part of it. It can reduce the number of strokes below the limit of fatigue.
Include and warn
In his article on Healthline, coach and editor Daniel Poppnes is advised to gradually perform a push-up exercise, by starting to push any hard surface raised from the feet, such as a sturdy table, sofa edge, or wall-to-wall, with your toes standing . And lower the angle of the body downward with each progress in the level, up to the performance of the exercise based on the knees and toes. And keep breathing slowly and regularly, so that the inhale with the chest down, and exhale with the chest back up. Taking into account stopping and returning to pressure on the wall, when feeling tired. At the same time, however, he recommends following the "push-up challenge" to gradually increase the number of clicks every week.
The dangers of exercising daily exercise
According to Poppins, lower back or shoulder pain can occur if you exercise incorrectly. The exercises were difficult in the beginning, hence the recommendation to graduate and start training on the wall.
Also if the pressure exercise is severe on the wrists or if there is a previous injury in them, it is recommended to see a physiotherapist, or wear protective bands.
Finally, Bobbins offers some advice for correct performance. Including the back being flat, the abdominal muscles tight, and the head straightening the spine. And not to drop back and rear towards the bottom. Meaning that the body is one straight, without the back arched or the head or abdomen hanging.
Benefits of stress exercises
Fast and effective pressure training to build the body, and in the event that it is practiced daily regularly, the best results can be obtained. Among its health benefits:
- Heart Health , A recent study published by "Gama Network" (JAMA Network Open), a monthly medical journal published by the American Medical Association showed that covers all aspects of medical science vital that exercise pressure "may promote cardiovascular health." When testing the ability of a group of middle-aged firefighters, the study found, "Those who managed to do more than 40 pressure exercises had a 96% lower risk of developing heart disease over a ten-year period."
It allows strengthening the back and upper body, tightening the abdominal muscles, increasing muscle density and preventing injuries.
- an excellent way to build density Alaz or , as targeting multiple muscle groups of the upper body to the bottom.
- Get rid of obesity and make your body more consistent, and stimulate blood circulation in the body and head, which prolongs hair and increases its density, and stimulates the mind and shows the freshness of the face.