Sports at home – ideas for a home furniture workout
The fact that the current circumstances are not allowing us to go to the gyms we love so much does mean that we need to stop moving and start living a sedentary and unhealthy lifestyle.
So that we can feel good and to keep our body and mind in good shape, there is only one thing to do: to adapt to the new factors and to alter our habits to this new daily routine.
So here are some great ideas for a home furniture workout that you can do every day. The exercises don’t require special fitness equipment, you just need a chair, a bed or a sofa to work out and tone your body.
Lie on your back on the floor, perpendicular to the sofa. Only place your heels on the sofa 30 cm apart and form a 90 degree angle with your feet. Breathe in and lift your pelvis up, hold in that position for 3 seconds and return to the starting position. Do 4 sets of 10 reps.
Renegade rowing (core and back exercise)
Place your soles on the sofa (your soles should be slightly wider than your shoulders) so that the top of the soles is directed toward the couch. Your palms should be positioned just below the shoulders, the abdomen is tight and your back is straight. Raise the right palm up and fold the arm so that your elbow passes close to the chest, then place the palm back on the ground, repeat with your left hand. Perform 3 sets of 5 reps with each hand.
Chair dips (exercise for shoulders and back)
Lean your chair against a wall so you have good support. Sit on the ground and rest your upper back on the chair. The palms are located at the two outer ends of the chair and the elbows point back.
Lift the pelvis and aim for your feet to form a 90-degree angle, then lower the seat again to the bottom. Complete 3 sets of 10 reps.
Chair pistol squats (thigh and core exercise)
Stand up. Your soles should be parallel and at the width of the pelvis. One of your legs should be in the air and you use the other one to squat and sit on the chair. The pelvis should not bend to the side, bring the torso forward to facilitate the movement of the body when squatting. If the movement is still difficult for you, you can use a table or cabinet to hold on to during the exercise. Perform 3 sets of 8 reps per leg.
Isometric wall squat (legs and core exercise)
Облегнете се на стената, така че целият гръб и кръст да са прилепени плътно за нея. Коленете са разположени точно над глезените, ходилата са на широчината на раменете, коремът е стегнат през цялото време. Дишайте бавно и равномерно само през носа. Изпълнете 4 серии с 40 секунди задържане във всяка една.
Place your entire back and waist against a wall. Your knees should be located just above your ankles, your feet should be shoulder-width apart, your abdomen should be tight all the time. Breathe slowly and evenly through the nose. Hold like this for 40 seconds. Do 4 sets of this exercise.
Plank (core, arms and back exercise)
Сгънете ръцете в лактите, така че да образувате ъгъл от 90 градуса. Лактите са точно под раменете. Коремът трябва да е стегнат, а гърбът идеално изправен. Използвайте мек килим или кърпа, за да ви бъде по-удобно. Заемете позиция и задръжте в 4 серии по 40 секунди.
Bend your elbows to form a 90 degree angle. Your elbows should be just below your shoulders. The abdomen should be tight and the back should be perfectly straight. Use a soft carpet or cloth to make it more comfortable. Hold this position for 40 seconds. Do 4 sets of this exercise.