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Prepare anything you may need in advance. This will help you avoid stopping to search for a particular item.
Here are the items you should have on hand:
○ two bottles of water, 0.5 l each (full);
○ bench;
○ thick book;
○ chair;
○ low table;
○ mop stick;
○ a wall that you can lean against.
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Looking to strengthen your biceps? Raise … two bottles of water! Bend your arms as you inhale and straighten your arms as you exhale. Repeat the exercise 10 times, then pause. Three sets of 10 reps are enough to get you started. Use 1/2 liter bottles. Large bottles have too much girth – you will get tired with them.
When you find that you have consolidated this exercise and the bottles seem too light, you can purchase a pair of 1.5 kg dumbbells to gradually increase the load.
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Most of the step exercises can be done comfortably with a low bench. Go up and down in different ways, back and forth, right and left, lifting one knee … the options are endless. To make your exercise less monotonous, put your favorite music in the background.
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Sit on the floor, on your knees, or cross-legged (if you feel discomfort in your legs in these positions, sit on a backless stool) and grasp the book with both hands. Hold it upright and push as if you want to move the book away from you. Count to five.
Repeat the same movement, keeping your arms parallel to the floor, then with your arms raised. In the last phase, unless you have problems with the cervical
spine, lift your head and look up. Pause and repeat two more times.
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Lie on the floor and place your feet on a low bench. Cross your arms behind your head and lift your torso as you exhale. Do not push yourself with your hands or strain your neck, only your shoulders should come off the floor.
Do three sets of 10 reps, then gradually increase the number of reps as the exercise seems to be getting easier.
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Who would have thought that a chair could help strengthen the gluteal muscles? In fact, everything is exactly so, provided that you will not sit on it! Place your hands on the back of a chair and inhale deeply.
Exhaling, lift your right leg until it is parallel to the floor. Keep your leg raised for 30 seconds, gradually increase the time until you reach a minute. Repeat the exercise with the other leg.
If you keep your balance well, you can do this pose without leaning on a chair, as in yoga.
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Place your hands on the table as shown in the photo above. Tighten your arms as you inhale. As you exhale, bend them, keeping your back straight. Do three sets of 10, then gradually increase the load.
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Stand up straight, feet shoulder-width apart, take a stick and, inhaling, push it up, properly stretching your back and arms.
As you exhale, bend to the right, stretching the entire left side of your body, from your waist to your hand gripping the stick. As you exhale, return to the starting position and repeat on the other side.
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Advice: Exercising at home is a great idea, but to avoid the risk of injury, you need to listen carefully to your body. The exercises suggested here should create tension only in the right areas.
If you feel pain in other parts of the body, especially in the back, stop immediately, check your position and then ask a professional for advice.
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At the very end of your workout, allow yourself a few minutes of relaxation: this is not pampering, but a necessity for your body. Lie on the floor and place your feet up against the wall. Close your eyes and breathe for at least a minute, trying to relax all your muscles before returning to your activities.
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excuses to postpone your workout!
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