The containment imposed by the government to limit the spread of the coronavirus is certainly not easy but may hide some good surprises. In particular the possibility of discovering the joys of sport at home. Sports halls and sports coaches are mobilizing to offer free sessions to all Internet users. Impossible to miss: Youtube channels, podcasts, applications, and video games encourage us to move without leaving home.
There is something for every taste. The Fitness Apartment, in association with Lesmills, offers a very varied training program. All video lessons from Domyos Live are offered for the month of November. Mobile app 7 minutes workout is perfect for those in a hurry. If you are lucky enough to have a jumping rope, a gym ball, a training bike or any indoor sports equipment, suitable videos will certainly be available on the internet.
To know: the French Ministry of Sports has granted its patronage to digital platforms Be Sport, MyCoach, and Groove.app whose contents correspond to quality criteria verified by the National Observatory of Physical Activity and Sedentary Life (ONAPS).
What type of exercises should you favor?
But in times of isolation at home, is it better to work on cardio, weight training, or stretching?
“We need cardiovascular exercise because we move less than usual, but bodybuilding and stretching remain essential complementary practices”, indicates coach Christophe Ruelle.
Anxious to offer a diversified content, accessible to all and without constraints, he films himself live on his Facebook page for the pleasure of athletes of all levels who wish to sweat in a good mood, while forging a link with a benevolent community.
5 exercises to do every day
If you feel like getting started, nothing better than a complete routine that stimulates the whole body. Here are the exercises recommended by Christophe Ruelle.
1- theStep touch. Move sideways touching each heel with the opposite foot and bend your knees as you return to the central position. “This exercise can serve as awarming up and can be repeated at several times by varying the intensity. It allows you to work on amplitudes, thighs, glutes, and cardio. To increase the difficulty, you can add a little jump with each step.”
In video: Step Touch
2- The sumo squat. Spread your legs apart so that they are wider than your pelvis, bend your knees as if you were going to sit down, and bring your arms forward. “Little traumatic to the joints, it can be practiced in static when starting out, then increasing amplitude and repetitions as you work out. ”Repeat 15 to 20 times or hold static for 15 to 20 seconds.
In video: Sumo squat
3- The climbers. For beginners, better to start with a static board by raising the buttocks, for about thirty seconds. “The more athletic can raise the knees to try to reach the elbows, and the athletes will increase the pace to a more toned version. ”
In video: Climbers
4- The glutes. Lying on your back, feet on the ground, and arms at your sides, lift your buttocks. “Low-traumatic, this exercise helps us to work against weightlessness. do not arch and do not climb too high, it’s useless. “Beginners can hold the position in static for 15 to 20 seconds. Those who are more comfortable with this exercise can lower and raise their buttocks 15 to 20 times. The more athletic can straighten one leg, then the other, alternating with each ascent.
In video: Buttocks
5- Abs in scissors. Lying on your back, head on the floor, arms along the floor and bent legs, stretch your legs and cross your thighs by small amplitudes alternating 10 to 20 times. Born don’t get your legs too low. More intense levels of difficulty are possible by increasing the amplitude and raising the head.
In video: Abs scissors
In video: Endurance or bodybuilding, what training to stay in good health?
The coach calls for vigilance, especially if you do not do regular physical activity. “Go moderately and move slowly. Listen to yourself, especially if you have a history, and avoid sudden movements.”