We have all faced the same puzzle since the start of confinement: how to continue playing sports, when we are 24 hours a day at home? Vincent Martin, sports coach at Neoness, gave his advice on Friday in the program Sans rendez-vous, on Europe 1. "The goal is to maintain the physical capacities we had before confinement. We must not seek high performance or progression, "he warns. So, if you haven't (yet) got into sports, read on to find out about a complete session.
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Doing sports every other day
First tip: practice sport regularly. "It is absolutely necessary to keep a minimum physical activity. The ideal is 15 to 30 minutes once every two days", certifies Vincent Martin.
"There may be a risk of muscle wasting which will lead to joint or bone problems. There may also be a risk at the cardiovascular level, which will cause a reduction in the ability to resist coronavirus", alert the sports coach. "Men will melt quite quickly, it can be dangerous if we lack muscle tone in the back and abdominal strap, and also in the lower limbs."
For cardio: jumping jack
Vincent Martin then gave a good example of exercise to work on his endurance (cardio): jumping jack. "There are a lot of exercises you can do at home. The ideal is to do it outside if you can, but you can also do it in an apartment. The first exercise is jumping jack, exercises that soldiers do, "he explains.
"We are legs outstretched, back straight, and we are going to spread our feet and bend our knees, to bring the arms above the head. The heart goes up quite quickly because we are using a large number of muscles."
>> Find the whole of Sans rendez-vous in replay and podcast here
For the upper body: board and moutain climber
Following exercises, which will be used to work in particular the abdominal strap and the upper body: the plank and the climber moutain. "We can do exercises that keep our deep muscles strong. We come back to our traditional board. There are also moutain climber, where we will be in the board position with arms outstretched and we will alternate right and left leg by bringing the knee to belly, "advises Vincent Martin.
For the lower body: the squat and the chair
The lower body is not to be forgotten, with for example squats or the famous exercise of the chair. "For the lower body we can work statically. We can do static squats, that is to say we go down as if we were going to sit on a chair and we block, we move more. can also make the chair, so back to a wall ", continues the sports coach.
And for those who want to go further: "We can challenge ourselves by doing a little longer each time, and why not by adding a little jump at the end. There is also the traditional slit."
For the back: use a rubber band
Back strengthening exercises are also very important. "The elastic is a great tool with which you can do dozens of exercises, especially for the back. We will try to work the rhomboid muscles, those of the spine, and the large dorsals and anterior deltoids, the behind the shoulders ", explains Vincent Martin.
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"For rhomboids, we will place the elastic under the feet, have the legs slightly bent and we tilt the bust slightly forward while staying straight. We will take the elastic, and pull it along the elbows along the body to bring the wrists along the chest. The goal is to control the movement on the draw and the descent, over 20-30 seconds, "said the coach.
"For the large dorsals and the anterior deltoids, we can do the same movement but we will spread the arms as we go up the elastic, to end up with almost the arms outstretched."
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The alternative: playing with ... your children
If you don't necessarily want to put on shorts or jogging pants, you can also play… with your children! "We can go back to our childhood by making a prisoner ball, a perched cat or even a simple hopscotch. You will quickly realize that our children are fitter than us. It is already a good physical activity", assures Vincent Martin .
If you have coronavirus: do not resume sport too early
The coach himself was infected with coronavirus, which he cured only a few days ago. He warns: it is important not to resume sport before being fully recovered. "I made the mistake of resuming too quickly. I was not cured, I played sports after a few days and I quickly felt ill, I had a new fever spike. you must have the advice of a doctor to resume sport. "