Training programs
683 0 26.04.2020 (last revision: 01.05.2020)
Recently, most of the halls in Russia (and not only in Russia) have been closed due to the pandemic. And many people were faced with the question of how to train and keep themselves in shape during self-isolation at home or outdoors. If you are one of those who lost access to their home gym (or just someone who decided to start training at home), then this article is for you.
And so, we are faced with a minimum task: maintaining shape so as not to roll out of the house (in the form of a kolobok) after quarantine. Maximum objective: to improve your athletic performance and health. Actually, we will strive for the second. Home workloads can be quite varied and effective. And there are 2 main areas of training: strength and aerobic.
Tabata
Strength exercises include more exercises such as squats, push-ups and other similar movements. They can be performed in the classical style (where we do exercises with rest between sets) or in the Tabata style, where exercises are performed with little rest and high intensity.
Here's an example of such a workout:
https://www.youtube.com/watch?v=Ai4LBsQ9b_o
These workouts take a little time and allow you to work out all the main muscle groups. As a rule, they are the basis of home workouts. All more classic programs and exercises, you can see here.
Non-stop 20 minutes
Also, such workouts can be built with little or no rest.
https://www.youtube.com/watch?v=gSD0FoYs7A0
Aerobic
Exercises in which we perform movements of the "burpee" type are more related to aerobic loads. That is, not the most difficult, from a physical point of view, but very exhausting. Here's an example of such a workout:
https://www.youtube.com/watch?v=LDL5frVaL50
Combined load
If we talk about which training sessions during quarantine are more suitable, then there is no definite answer, because both are suitable. And ideally, they need to be alternated. Also, there are workouts in which this load can be combined. For instance:
https://www.youtube.com/watch?v=x-BvlPDgOps
This kind of workout is ideal for burning fat, strengthening muscles, and increasing endurance. And if training was canceled in your gym due to the coronavirus, then such a load will be a quite worthy alternative. Moreover, for many it will be a discovery that such training can be as productive as training in the gym. Just try it.
