In addition to the lack of time, another factor that affects the training at home is being a parent. The family and the children come first and it is normal that the work, together with the commitments and the management of children, do not take the necessary minutes for a good training.
This, however, if it is left out for a long time, creates dissatisfaction, stress, tension and certainly does not help physical well-being.
Getting around makes you feel good, increases happiness, improves your relationship with yourself and those around you, reduces and prevents various painful problems and symptoms.
But how can you deal with tight deadlines?
You do not need long workouts, even short-lived body exercises with a higher intensity and frequency can have their benefits. And it is not essential to go to the park or the gym.
L ‘ workout at home is always a good solution. Here are some simple examples of exercises for mom and dad.
ARMS: BEDS ON CHAIR
Get a Chair, the part to be worked on will be the triceps. Sit down with hands resting and knees bent, descend until the buttocks touch almost ground, rise up to the full extension of the elbow. Be careful to open your chest well.
3/4 series of 10/15 repetitions
ABDOMEN: SIT UPS
Lying on the ground, open your knees outwards (like a frog), long arms behind your head and unroll the column until you touch your toes.
4 sets of 15 15 repetitions
COSCE / GLUTEI: SQUAT CHAIR
Hands resting on the back of the chair, spreading the legs up to shoulder width or slightly more, bend the knees up to bring the buttocks under them. Try to keep in line with the column. Return straight until the pelvis is completely relaxed.
3/4 series of 20 repetitions
SHOULDERS / ABDOMEN: PLANK
This you know by now, one of the must-haves of home training . On the ground resting on the elbows and on the tips of the feet, assume a table position where the head, back and buttocks are well aligned. In addition to the abdomen, which acts as a seal, the shoulders and legs will be toned. Maintain the position as much as possible or for experts raise one leg at a time or arm at a time as a variation.
3/4 series for longer than you can resist
PECTORAL / TRIPIPITS: PUSH-UPS
On the ground, hands under the shoulders, elbows near the hips, feet of the foot in support, keep the column aligned, push with the arms until the elbow is fully extended, return to the ground until the chest is resting.
4 sets of 10 or more repetitions (as long as you can!)
LEGS: ALTERNATE OR JUMPS
Keeping the column aligned, take a step forward by first folding the back leg and then the front leg; return with the leg aligned and repeat on the other side. For experts skip alternating from one lunge to another. To make it more complete you can use any type of load.
3/4 repetitions from 10 lunges
ATTENTION: To avoid in case of problems on the knees, as an alternative you can do the AIR SQUAT (same movement of the mother but without chair!)
These simple exercises, which are the basis of training at home, can also be done in a circuit-like sequence, for example: 10 bends on the arms, 10 sit ups, 10 squats and then I repeat.