Do you only have 12 free minutes a day ?: six exercises to keep the shape (without leaving home)

[Inkriql]

1. The Spiderman (or chest bottom)
Release the control and turn off Netflix, we are not talking about the spiderman movie. The first exercise proposed by the specialist is a chest fund that works, especially abdomen, chest and arms. "In the same position that we would adopt to do a flexion, with the palms of the hands placed on the floor at shoulder height and the tip of the feet resting on the floor. And we lift the hip by tightening the abdomen. It is very important keep it steady at all times, "Naranjo explains. What differentiates this exercise from a flexion to use is that when we descend flexing the arms we must bring the knee to the elbow while keeping the body upright. It doesn't matter which leg we start with, but Naranjo remembers that we must make sure we do the same number of repetitions per side when training. "The ideal is to start with few repetitions and as the technique is improved and the physical background is increasing," says the personal trainer, who recommends resting 30 seconds after several repetitions.

2. Jump
It is probably the least complicated exercise on this list. All you have to do is put your hands on your knees (or ankle if flexibility allows) and then take a small jump by stretching your body well. "It is important that while flexing to touch the knee we bring the buttocks back and the chest continues to look forward, not down," says the coach.

3. Triceps bottom with chair or sofa
"With this exercise you work the back of the arms, the triceps, the one that hangs when we call a taxi if you don't exercise," says Miguel Naranjo. It is enough to have at home a four-legged chair or a sofa to carry it out and rest your hands on the seat with your feet flat on the floor in front of the body, your knees bent and your hip elevated. "Eye, the hip should not touch the chair," warns the coach. Once we are in this position, the elbows flex by lowering the hip towards the ground without the buttocks touching it. With an extension of elbows we return to the initial position and repeat several series.

4. Exercise of biceps with dumbbells
Miguel Naranjo explains exercise: "You have to stand up, better in front of a mirror, with your knees slightly bent and your legs open at the height of your hips. The chest must be held straight because this way the position is corrected of the back. Once placed, with a dumbbell in each hand, the elbows are flexed raising the weight and then lowered in a controlled manner. " Caution: the elbows must remain attached to the side during the whole exercise. The idea is to do 10 repetitions leaving 30 seconds of rest between one series and another.

5. Stride with dumbbells
Here the goal is to work quadriceps and buttocks. To begin the exercise we must stand up and take a step forward with one leg, keeping the body as straight as possible. "The legs should be slightly apart, at the height of the hips. When striding, the weight must be prevented from falling forward. It has to go towards the central axis (below)," recalls Naranjo. The leg that we have advanced should be flexed by the knee at an angle of 90 degrees until the thigh is parallel to the floor. Meanwhile, the leg that has not moved should descend towards the ground while remaining anchored in place with the foot resting on the ground. At the end of the movement you return to the starting position. "It is advisable to make the first strides without dumbbells, until the movement is controlled. Once mastered, you can increase the intensity with the use of dumbbells on the sides of the body."

6. Run on site
As with the jump, this is an acceleration exercise. Translation: quickly increases the pulse and puts the heart to work. "The key to this exercise is trying to raise your knees to your chest while we run on site," says Naranjo. To be effective, you have to run as fast as possible for 15 seconds and rest for another 15. "It is convenient to do 4 to 5 series, it depends on the physical state from which we start, and increase them as our physical form improves," he says. . In this way, we put the heart to work above 60% effort (this percentage also varies depending on our physical form).