The new corona virus is currently forcing many workers into their home office. With the aim of keeping the risk of infection as low as possible, gyms and sports clubs are also closed. As a result, many of us simply lack the usual level of exercise in everyday life. In this article, we explain how you can do this with simple fitness exercises at home and stay healthy.
Because of a long-term lack of exercise in the home office, not only does our productivity suffer, as we tire quickly and are unable to concentrate; we also lack an important outlet for reducing stress. Serious diseases such as obesity, R ückenschmerzen or cardiovascular symptoms may include the consequences in the long run. And what we shouldn't neglect in view of COVID-19 is a potential weakening of the immune system. It is therefore all the more important to integrate as much movement as possible into everyday work in the home office. It is therefore advisable to develop routines and to use the extra time gained, for example, by not having to travel to work, for more sporting activities. In order to treat yourself to a break from sitting, you can plan a walk in the open air in between or turn the apartment into a training area.
There is plenty of inspiration for exercises at home on the web - depending on how you want to organize your training session. A number of fitness online programs or apps are also available free of charge. So that you can get started straight away, we have put together five exercises for you. Have fun!
With the lunge forward you activate the front and rear thigh muscles and improve coordination and balance.
DEEP SQUAT JUMP
Through the deep squat with jump you train the whole leg muscles, but also the stomach, back and pelvic floor.
SUPERMAN
With the superman you improve muscle strength and coordination at the same time.
SIDE PLANK
The side support strengthens the entire trunk muscles and the outside of the leg.
BRIDGE
The bridge is a good exercise to stabilize the pelvis.
PREVENTING RISKS THROUGH EXERCISE
Due to the corona pandemic, more and more professionals are currently working from home. What is a blessing for many at first glance naturally has a number of disadvantages. An essential part of this is that we are lacking a lot of movement when we hardly leave the house. The way to work and the many short distances that we cover every day in the office - for example to the meeting room, to the copier, to the coffee corner or the canteen - are difficult to imitate at home. In addition, there are often ergonomic problems, because very few can access a workstation at home that meets all the requirements for healthy, dynamic sitting. If the movement is also neglected in leisure time, it becomes quite dangerous.Because of a long-term lack of exercise in the home office, not only does our productivity suffer, as we tire quickly and are unable to concentrate; we also lack an important outlet for reducing stress. Serious diseases such as obesity, R ückenschmerzen or cardiovascular symptoms may include the consequences in the long run. And what we shouldn't neglect in view of COVID-19 is a potential weakening of the immune system. It is therefore all the more important to integrate as much movement as possible into everyday work in the home office. It is therefore advisable to develop routines and to use the extra time gained, for example, by not having to travel to work, for more sporting activities. In order to treat yourself to a break from sitting, you can plan a walk in the open air in between or turn the apartment into a training area.
SIMPLE FITNESS EXERCISES FOR AT HOME
The good thing is: A variety of fitness exercises at home can be completed without any equipment or equipment to train strength, endurance, coordination or flexibility. With your own body weight, you can perform an enormous number of movements that are fun and offer a positive training effect. A yoga mat or carpet provides more comfort. If you want, you will certainly find creative ways to use your furniture for your home workout. In this way, you provide more variety. When the weather is good, you can, by the way, switch to the balcony, terrace or garden, so that the fresh air is not neglected.There is plenty of inspiration for exercises at home on the web - depending on how you want to organize your training session. A number of fitness online programs or apps are also available free of charge. So that you can get started straight away, we have put together five exercises for you. Have fun!
FIVE EXERCISES FOR YOUR HOME WORKOUT
Lunge in frontWith the lunge forward you activate the front and rear thigh muscles and improve coordination and balance.
DEEP SQUAT JUMP
Through the deep squat with jump you train the whole leg muscles, but also the stomach, back and pelvic floor.
SUPERMAN
With the superman you improve muscle strength and coordination at the same time.
SIDE PLANK
The side support strengthens the entire trunk muscles and the outside of the leg.
BRIDGE
The bridge is a good exercise to stabilize the pelvis.
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